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
Looking for recipes that satisfy your cravings and supports your wellness goals? These high-protein dishes are the perfect balance of flavor and function. Whether you’re meal-prepping for the week, want a high protein snack after your workout, or are just looking to up your protein goals, I am here to help you out!
Update About New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.
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!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
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 (6/2)
B: High Protein Omelet with 1 cup cantaloupe
L: Buffalo Chicken Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Vegetables in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame
Total Calories: 1,305* Protein: 100g
TUESDAY (6/3)
B: High Protein Omelet with 1 cup cantaloupe
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Quick and Delicioso Cuban Style Black Beans and Skillet Mexican Zucchini
Total Calories: 1,238* Protein: 104g
WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: Slow Cooker Italian Beef Hoagies with Summer Tomato Salad
Total Calories: 1,172* Protein: 103.5g
THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Chicken Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Slow Cooker Italian Beef Hoagies with Summer Tomato Salad
Total Calories: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices whole grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Total Calories: 1,251* Protein: 100.5g
SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Chicken Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Total Calories: 711* Protein: 61.5g
SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Chicken Bites with Best Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus
Total Calories: 1,150* Protein: 103.5g
*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.
*Google doc
Shopping list
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 large peach
- 1 (6-ounce) container fresh blackberries
- 1 (6-ounce) container fresh raspberries
- 1 (6-ounce) container fresh blueberries
- 1 (12-ounce) container fresh strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small bunch celery
- 1 small bag baby carrots
- ½ pound baby bella mushrooms
- 1 pound asparagus
- 1 medium English cucumber
- 1 pound zucchini
- 1 small PLUS 3 medium red bell peppers
- 1 medium orange bell pepper
- 1 medium head broccoli florets
- 1 small bunch broccolini
- 1 small bunch scallions
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small container/bunch fresh basil
- 1 small container/bunch fresh oregano (optional, for Greek Orzo Salad)
- 1 (5-ounce) clamshell/bag baby spinach
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 11 large heirloom or beefsteak tomatoes
- 3 medium red onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 link Italian chicken sausage
- 1 package center-cut bacon
- 2 pounds lean boneless pork sirloin roast
- 3 pounds beef top round roast
- 4 pounds boneless, skinless chicken breasts
- 1 ½ pounds (4) white fish fillets such as branzino, snapper, halibut, or cod
- 1 ½ pounds jumbo peeled and deveined shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Honey
- Turmeric
- Regular or light mayonnaise
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning or ingredients to make your own
- Sazon seasoning
- Regular or reduced sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaves
- Parsley
- Oregano
- Thyme
- Basil
- Cumin
- Tajin (or other chili lime seasoning)
- Chili powder
- Cayenne pepper
- Red wine vinegar
- Crushed red pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 (1-pound) package extra firm tofu
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 package thin sliced provolone cheese
- 1 small package feta cheese
- 1 small package blue cheese
- 1 small package goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your choice)
- 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart unsweetened vanilla almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt Grains
- 1 small loaf whole grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf whole wheat Italian or French bread
- 1 package orzo pasta
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package corn tortillas (you need 8)
Canned and Jarred
- 1 (2.6-ounce) package light tuna in water
- 1 small jar pickled jalapenos
- 1 (16-ounce) jar pepperoncini
- 1 small jar pitted kalamata olives
- 1 small jar green olives
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can reduced sodium vegetable broth
- 1 (15-ounce) can low sodium chicken broth
Frozen
- 1 large package in-pod edamame
Misc. Dry Goods
- 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small package ground flaxseed (meal)
- 1 small package chia seeds
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
- 1 small package dried unsweetened cranberries
- 1 small package shelled raw sunflower seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package stone ground polenta (such as Bob’s Red Mill)
- Monk fruit sweetener, stevia or sweetener of your choice
- Cornstarch or arrowroot powder
*You can buy gluten free, if desired
