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
I hope you have all been enjoying these high-protein meal plans and finding them helpful this month! My goal is to help support you in meeting your daily protein targets and contributed to your overall health and fitness goals. A high-protein meal plan can help boost muscle growth, promote fat loss, stabilize blood sugar, and keep you feeling fuller for longer throughout the day.
I’d love to hear what aspects of these meal plans you’ve found most beneficial and if there’s anything you’d like to see adjusted to make them even more effective for you. Your feedback is always appreciated!
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?
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.
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 (1/20)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad*
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,397** Protein: 105.5g
TUESDAY (1/21)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad
D: Carne Molida with ¾ cup rice and Quick Cabbage Slaw
Total Calories: 1,443** Protein: 114g
WEDNESDAY (1/22)
B: Breakfast Quesadilla
L: Tuna Egg Salad with 1 slice sourdough bread and 1 cup grapes
D: Arroz con Pollo with Massaged Raw Kale Salad
Total Calories: 1,350** Protein: 108.5g
THURSDAY (1/23)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Pork Tenderloin with Cherry Sauce with Buttermilk Mashed Potatoes and Shredded Brussels Sprouts with Pancetta (½ recipe)
Total Calories: 1,298** Protein: 107.5g
FRIDAY (1/24)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Shrimp with Tuscan White Beans, Spinach and Feta (recipe x 2) and Greek Orzo Salad (½ recipe)
Total Calories: 1,283** Protein: 104.5g
SATURDAY (1/25)
B: Zucchini Oats (recipe x 4)
L: LEFTOVER Shrimp with Tuscan White Beans, Spinach and Feta and Greek Orzo Salad
D: DINNER OUT
Total Calories: 896** Protein: 61.5g
SUNDAY (1/26)
B: High Protein Scrambled Eggs with Cottage Cheese (recipe x 2) with 1 slice sourdough bread, 2 chicken sausage links and 1 cup grapes
L: BBQ Chicken Tenders in Air Fryer with 8 baby carrots and Low Fat Buttermilk Ranch Dressing
D: Mediterranean Meatballs
Total Calories: 1,277** Protein: 105
*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.
**Prep Sunday night, if desired.
#Freeze any leftover you/your family won’t eat.
Shopping list
Produce
- 2 medium bananas
- 2 pounds seedless red or green grapes
- 1 (12-ounce) package strawberries
- 1 (6-ounce) package blueberries
- 1 (6-ounce) package berries (your choice)
- 2 medium PLUS 1 large lemons
- 1 small (5-ounce) Hass avocado
- 2 medium English cucumbers
- 1 ¾ pounds zucchini
- 1 medium PLUS 1 large red bell pepper
- 1 medium orange bell pepper
- 2 large cubanelle peppers
- ½ pound green beans
- ¾ pound baby yellow potatoes
- 2 pounds Yukon Gold potatoes
- 1 pound Brussels sprouts
- 2 large heads garlic
- 1 small bag baby carrots
- 1 large bunch scallions
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh oregano (optional garnish for Greek Orzo Salad)
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh thyme
- 1 medium bunch fresh Italian parsley
- 1 small PLUS 1 large bunch cilantro
- 1 medium bunch culantro (if you can find it. Optional, for Sofrito)
- 1 medium bunch Lacinato kale
- 1 medium head Bibb/Butter lettuce
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (1-pound) clamshell/bag baby spinach
- ½ small head green cabbage
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small red onion
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 to 2 packages chicken breakfast sausage (you need 14 links. Can buy frozen, if desired)
- 2 pounds large peeled and deveined shrimp
- ½ pound (2) salmon skinless salmon fillets
- 2 pounds pork tenderloin
- 1 small package pancetta (if buying from deli, you need 1 ounce)
- 1 ½ pounds (12) boneless, skinless chicken tenderloins
- 8 boneless, skinless chicken thighs or bone-in drumsticks
- 1 pound 93% lean ground turkey
- 1 ½ pounds 90% lean ground turkey, beef or bison (your choice)
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)
- Cinnamon
- Onion powder
- Whole grain mustard
- White wine vinegar
- White balsamic vinegar
- Balsamic vinegar
- White vinegar
- Red wine vinegar
- Apple cider vinegar
- Regular or light mayonnaise
- BBQ sauce
- Cayenne pepper
- Garlic powder
- Cumin
- Sazon seasoning
- Bay leaves
- Adobo seasoning
- Oregano
- Vanilla extract or vanilla bean paste
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 small tub whipped butter
- 1 small tub nonfat sour cream
- 3 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 quart low fat buttermilk
- 1 pint milk (your choice, for Zucchini Oats)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) chunk regular or reduced fat feta cheese
- 1 large wedge fresh Parmesan cheese
Grains*
- 1 package (7-inch) low carb tortillas (I like Mission Whole Wheat Carb Balance)
- 1 small loaf sliced sourdough bread
- 1 small package quick oats
- 1 package seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs (can use plain and season yourself, if desired)
- 1 package plain panko breadcrumbs
- 1 (16-ounce) package lasagna noodles (NOT no boil)
- 1 (16-ounce) package orzo pasta
- 1 package Israeli (pearled) couscous
- 1 medium package dry long grain white rice, such as Carolina
Canned and Jarred
- 1 small jar reduced sugar cherry preserves
- 1 small jar pesto (or ingredients to make your own)
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 small jar salsa (optional, for Breakfast Quesadilla)
- 1 small jar pitted Kalamata olives
- 1 small jar pitted green olives or alcaparrado
- 1 small jar/can marinated artichoke hearts
- 2 (15-ounce) cans no salt added cannellini beans (such as Eden Organic)
- 1 (32-ounce) carton reduced or low sodium chicken broth
- 1 (2.6-ounce) packet light tuna in water
Misc. Dry Goods
- Monk fruit sweetener (or honey or maple syrup)
- 1 small package slivered almonds (if buying from bulk bin, you need about about 3/4 cup)
- 1 package chicken bouillon cubes
*You can buy gluten free, if desired
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