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
What an incredible journey this has been so far! Every conversation with each of you reminded me why I do what I do in the first place — to connect, to share, and to celebrate the beauty of food and community. And the best news- one more tour stop– Saturday the 18th at ‘All in Health Wellness’, Babylon (NY), starting at 4:00pm! I hope to see you there!
So many of you asked… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack through the end of October! 🎉
If you haven’t grabbed the Skinnytaste High Protein Cookbook yet, this is your LAST chance to get the 6 bonus high-protein recipes (not in the book!). Offer ends Oct 31. Simply fill out the form here with your proof of purchase to download the bonus recipes.
If you’ve purchased the Skinnytaste High Protein Cookbook and are enjoying it, I would be so grateful if you’d take a moment to leave a review on Amazon, Target, Barnes and Nobles or your favorite retailer.
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 (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Total Calories: 1,326* Protein: 103g
TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Smash Tacos with Instant Pot Refried Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,296* Protein: 103g
WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Club with 8 baby carrots
D: Slow Cooker Beef Stew with a small whole grain roll and 2 teaspoons butter
Total Calories: 1,143* Protein: 103g
THURSDAY (10/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Slow Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Green Beans
Total Calories: 1,165* Protein: 100.5g
FRIDAY (10/24)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Slow Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Total Calories: 1,244* Protein: 110.5g
SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT
Total Calories: 633* Protein: 42g
SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes
Total Calories: 1,329* Protein: 101g
*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
- 2 medium (ripe) bananas
- 1 dry pint blackberries
- 4 medium Gala apples
- 2 medium Red Delicious apples
- 2 medium D’Anjou pears
- ¾ pound green seedless grapes
- 1 large navel orange
- 1 small lemon
- 3 medium limes
- 1 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 (3-inch) piece fresh ginger
- 1 large Fresno chili
- 2 large Cubanelle peppers
- 1 large red bell pepper
- 1 small bag baby carrots
- 1 medium bunch carrots
- 1 small bunch celery
- ¼ pound white mushrooms
- ¾ pound green beans
- 2 1/3 pounds Yukon Gold potatoes
- 1 medium head cauliflower (can buy pre-riced, if desired)
- 1 medium bunch scallions
- 1 small PLUS 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional, for sofrito, if you can find it)
- 1 small bunch fresh Italian parsley (can sub thyme or sage for garnish on Pumpkin Skillet, if desired)
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 (1-pound) clamshell/bag baby spinach
- 1 pound mustard greens, Swiss chard or your favorite dark leafy green
- 1 medium bag tri-color coleslaw mix (you need 6 cups)
- 1 small head Iceberg lettuce
- 1 small vine-ripened tomato
- 1 container pico de gallo (or ingredients to make your own)
- 1 small red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 link Italian chicken sausage
- 1 package center-cut bacon
- 1 small package sliced deli turkey (if buying from deli counter, you need 3 ounces)
- 1 rotisserie chicken breast
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ½ pounds 93% lean ground turkey
- 2 ½ pounds boneless chuck roast
- 1 ½ pounds (4) boneless center-cut pork chops
- 1 ½ pounds (4) skin-on salmon fillets
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)
- Turmeric
- Ground cinnamon
- Nutmeg
- Agave or pure maple syrup
- Vanilla extract
- Regular or light mayonnaise
- Cumin
- Adobo seasoning
- Gochujang
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Taco seasoning (or ingredients to make your own)
- Chili powder
- Cayenne pepper (optional, for Refried Beans)
- Bay leaves
- Crushed red pepper flakes
- Garlic powder
- Madras curry powder
Dairy & Misc. Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs
- 1 small box butter
- 1 tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 (8-ounce) block light cream cheese
- 1 small tub light sour cream
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle nonfat milk
- 1 pint unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Parmesan cheese
Grains*
- 1 small bag dry brown rice (or 5 cups pre-cooked)
- 1 small loaf sourdough bread
- 1 small loaf whole grain bread (can sub sourdough in Turkey Club, if desired)
- 1 small package corn tortillas (you need 8)
- 1 small package whole grain rolls
- 1 small package all-purpose flour
- 1 package lasagna noodles (NOT “no-boil”)
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can light coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 3 (32-ounce) cartons chicken broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small package peas
- 1 large package in-pod edamame
Misc. Dry Goods
- 1 container unflavored pea or whey protein powder
- 1 small package ground flaxseed (meal)
- 1 small package walnut halves (if buying from bulk bin, you need a generous ¾ cup)
- 1 small package raw sugar
- 1 small package brown sugar
- 1 small box golden raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 (1-pound) package dry green or brown lentils
- 1 small package dry pinto beans
Non-Food Items
*You can buy gluten free, if desired
