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
This Sunday we celebrate all the incredible moms out there — the birth moms, adoptive moms, stepmoms, grandmas, mother figures, and every woman who gives her love and care so selflessly. We are endlessly grateful for your strength, your warmth, and the countless ways you make life brighter.
Whether you’re enjoying a beautiful morning brunch, a lively lunch with extended family, or a quiet, special dinner with loved ones, I hope you cherish every moment. May today be filled with laughter, love, and memories that will last a lifetime. Happy Mother’s Day!
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 (5/5)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Chicken Salad with Chili Crisp Dressing
D: Slow Cooker Birria Tacos and Grilled Corn Salad with Cotija
Total Calories: 1,200* Protein: 102g
TUESDAY (5/6)
B: High-Protein Zucchini Omelet for One
L: Asian Chicken Salad with Chili Crisp Dressing
D: LEFTOVER Slow Cooker Birria Tacos and Grilled Corn Salad with Cotija
Total Calories: 1,165* Protein: 104g
WEDNESDAY (5/7)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Chicken Salad with Chili Crisp Dressing
D: The Best Turkey Meatloaf with Mashed Cauliflower and Blood Orange Salad with Gorgonzola, Pecans and Baby Greens
Total Calories: 1,294* Protein: 102.5g
THURSDAY (5/8)
B: High-Protein Zucchini Omelet for One
L: Asian Chicken Salad with Chili Crisp Dressing
D: Quick Garlic-Lime Marinated Pork Chops with Black Beans and Rice and 2 ounces avocado
Total Calories: 1,204* Protein: 103g
FRIDAY (5/9)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Egg Salad over 2 cups mixed greens
D: Skillet Cajun Spiced Fish with Tomatoes with LEFTOVER Black Beans and Rice and Sauteed Collard Greens with Bacon
Total Calories: 1,170* Protein: 103.5g
SATURDAY (5/10)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Total Calories: 793* Protein: 47g
SUNDAY (5/11)
B: Chicken Quiche with 1 cup mixed berries
L: Chilled Italian Shrimp Tortellini Pasta with Golden Beet Salad
D: Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes and Asparagus with Dijon Vinaigrette
Total Calories: 1,355* Protein: 106g
*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.
Shopping list
Produce
- 1 dry pint raspberries
- 1 dry pint blackberries
- 1 dry pint blueberries
- 1 (12-ounce) container strawberries
- 4 medium bananas
- 3 small mandarin or clementine oranges
- 5 medium blood oranges
- 3 medium lemons
- 2 medium limes
- 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 5 mini (Persian) cucumbers (can sub 2 small English cucumbers, if desired)
- 2 small zucchini
- 1 (4-ounce) package white or Crimini mushrooms
- 1 pound thin asparagus
- 1 small bunch celery
- 4 medium OR 3 large golden beets
- 1 small package sugar snap peas (if buying from bulk bin, you need 1 cup)
- 6 large ears of corn (can sub a large bag of frozen, if desired)
- 1 medium head cauliflower
- 1 large red bell pepper
- 1 medium green bell peppers
- 2 large cubanelle peppers
- 2 large heads garlic
- 1 small shallot
- 2 pounds Russet potatoes
- 1 large head Napa cabbage
- 1 large bunch collards greens
- 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag mixed greens
- 1 (1-pound) clamshell/bag baby arugula
- 2 medium bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small PLUS 1 large bunch fresh cilantro
- 1 large bunch culantro (optional for sofrito, if you can find it)
- 1 small bunch/container fresh basil
- 2 large vine-ripened tomatoes
- 1 small red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small package bacon (if buying from deli counter, you need 1 slice)
- 1 small package sliced prosciutto
- 2 rotisserie chickens (buy one closer to end of the week)
- 1 pound sushi grade tuna
- 1 ½ pounds (4) white fish fillets such as flounder, fluke or tilapia
- 2 pounds peeled and deveined jumbo shrimp
- 1 1⁄3 pounds 93% or 99% lean ground turkey
- 1 pound pork tenderloin
- 1 ½ pounds (4) boneless pork chops
- 2 ½ pounds beef pot roast or chuck roast
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)
- Thyme
- Crushed red pepper flakes
- Sesame seeds
- Sesame oil
- Rice vinegar
- Honey (or liquid sweetener of choice)
- Mayonnaise
- Reduced sodium soy sauce*
- Sriracha sauce
- Wasabi paste (in a tube)
- Rice wine vinegar
- Furikake (can sub sesame seeds for topping Poke Salad, if desired)
- Red wine vinegar
- Dijon mustard
- Rice vinegar
- Garlic powder
- Dried minced garlic
- Onion powder
- Oregano
- Cumin
- Chili powder
- Cinnamon
- White (distilled) vinegar
- Bay leaves
- Tajin or other Chili Lime seasoning
- Ketchup
- Worcestershire sauce
- Marjoram
- Balsamic vinegar
- Paprika
- Sazon
- Cajun seasoning
Dairy & Misc. Refrigerated Items
- 1 (9-inch) pie crust
- 1 package small wonton wrappers
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container nonfat milk
- 1 quart unsweetened almond milk (or milk of your choice)
- 1 tub whipped butter
- 1 small box butter (can sub whipped butter in Mashed Cauliflower, if desired)
- 1 small container light sour cream
- 1 (8-ounce) bag shredded part skim mozzarella cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese or package Oaxaca or queso chihuahua
- 1 small package part-skim Swiss cheese (can sub 1/3 cup any other cheese in Chicken Quiche, if desired)
- 1 small package cotija cheese
- 1 small package goat cheese
- 1 small package gorgonzola cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package quick or rolled oats
- 1 medium package corn tortillas (you need 16)
- 1 package seasoned whole wheat breadcrumbs (I like 4C)
- 1 small package dry long grain rice (I like Carolina)
- 1 package dry Spinach Ricotta tortellini (such as Delallo)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can crushed plain or fire roasted tomatoes
- 1 small jar sun dried tomatoes
- 1 small jar capers
- 1 small can sliced black olives
- 1 small can/jar chipotle peppers in adobo (or Guajillo, ancho and arbol chiles for a more traditional Birria tacos. See recipe notes)
- 1 (32-ounce) carton beef broth
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar creamy peanut butter
Frozen
- 1 small bag shelled edamame
Misc. Dry Goods
- 1 small package vanilla protein powder
- 1 small package slivered almonds (if buying from bulk bin, you need ¾ cup)
- 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
- 1 small package shelled pistachios (if buying from bulk bin, you need ¼ cup)
- 1 small package vegetable or chicken bouillon cubes (such as Maggi)
*You can buy gluten free, if desired
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