7 Day High Protein Diet Meal Plan

A free, 7-day high protein diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

7 Day High Protein Diet Meal Plan

Spring always brings sunshine, fresh air, and bright green vegetables that somehow make everything feel lighter. For me, it also means brunch season is officially back (not sure why lol!). And brunch makes me think quiche!

There is just something so good about quiche—warm and endlessly customizable—that makes it perfect for spring gatherings. I’ve got lots of delicious options that are packed with flavor and can still help you hit your protein goals like my Chicken Quiche and Crustless Sausage and Spinach Quiche.

Why High Protein?

As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!

To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat in a day, this article may be helpful.

How It Works

If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.

Note

Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Buy the Skinnytaste meal planner here:

High Protein Diet Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.

MONDAY (3/23)
B: Whipped Cottage Cheese Bowls
L: Chicken Gyro with a whole wheat pita and Tzatziki
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,381* Protein: 123.5 g

TUESDAY (3/24)
B: Whipped Cottage Cheese Bowls
L: Chicken Gyro with a whole wheat pita and Tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos with Fiesta Bean Salad
Total Calories: 1,429* Protein: 130.5 g

WEDNESDAY (3/25)
B: High Protein Enchilada Scrambled Eggs
L: Chicken Gyro with a whole wheat pita and Tzatziki
D: Lasagna with Garlic Butter Mushrooms (recipe x 2)

Total Calories: 1,308* Protein: 128.5 g

THURSDAY (3/26)
B: High Protein Enchilada Scrambled Eggs
L: Chicken Gyro with a whole wheat pita and Tzatziki
D: LEFTOVER Lasagna with Garlic Butter Mushrooms

Total Calories: 1,308* Protein: 128.5 g

FRIDAY (3/27)
B: Strawberry Banana Smoothie with ⅓ cup nonfat plain Greek yogurt
L: Lentil Bowls with Avocado, Eggs and Cholula (½ recipe)**
D: Fish Florentine with Homemade Rice Pilaf

Total Calories: 1,274* Protein: 120 g

SATURDAY (3/28)
B: Huevos Rancheros (recipe x 2)
L: ¼ Italian Shrimp Salad
D: DINNER OUT

Total Calories: 711* Protein: 52.5 g

SUNDAY (3/29)
B: Turkey Chorizo Breakfast Bowls
L: Chickpea Tuna Salad (recipe x 2) with 2 cups chopped Romaine lettuce
D: Whole Roasted Chicken with Lemon and Rosemary Smashed Potatoes and Charred Sugar Snap Peas

Total Calories: 1,289* Protein: 122 g

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make with 2 hard-boiled eggs

*Google doc