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
Every day brings us closer to the Skinnytaste High Protein Book Tour 2025, and I am so excited! Also don’t miss the Skinnytaste High Protein Free Bonus Pack with 10 recipes you can download today with proof of purchase!
Can you believe fall is next week? I love every season but there is special beauty in the changing colors of the leaves and crisp fresh air. We love to go apple picking as a family- we make memories and all things apple lol! Check out my homemade Crockpot Applesauce, Apple Butter and this delicious Apple Bread! What is your favorite thing to make with apples?
Join me in select cities across the U.S. for book signings, meet & greets, and a first look at my new cookbook! Find out all the details, dates and locations here! Tickets required, includes a signed cookbook!
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 (9/22)
B: Strawberry Banana Smoothie
L: Chicken Taco Poblano Rice Bowls
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with 1 cup whole wheat orzo
Total Calories: 1,436* Protein: 104.5g
TUESDAY (9/23)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice whole grain toast with 2 teaspoons butter
L: Chicken Taco Poblano Rice Bowls
D: Whole Roasted Chicken with Lemon and Rosemary with Crispy Oven Roasted Baby Potatoes and String Beans with Garlic and Oil
Total Calories: 1,357* Protein: 121g
WEDNESDAY (9/24)
B: Strawberry Banana Smoothie
L: Chicken Taco Poblano Rice Bowls
D: Braised Beef Brisket with Potatoes and Carrots and Mashed Cauliflower with Kale and Brussels Sprout Salad with Parmesan and Pecans
Total Calories: 1,410* Protein: 116g
THURSDAY (9/25)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice whole grain toast with 2 teaspoons butter
L: Chicken Taco Poblano Rice Bowls
D: Air Fryer Meatball Subs with ½ cup baby carrots
Total Calories: 1,302* Protein: 103g
FRIDAY (9/26)
B: Strawberry Banana Smoothie
L: Turkey Club with ½ cup baby carrots
D: Shrimp and Andouille Sheet Pan Dinner with Instant Pot Mashed Potatoes
Total Calories: 1,304* Protein: 117.5g
SATURDAY (9/27)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Turkey Club (recipe x 4) with ½ cup baby carrots
D: DINNER OUT
Total Calories: 678* Protein: 53.5g
SUNDAY (9/28)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Pozole Rojo with Cornbread Muffins
Total Calories: 1,411* Protein: 102.5g
*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
- 3 medium very ripe bananas
- 2 medium kiwi
- 2 small mangoes
- 2 medium limes
- 3 medium lemons
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium poblano pepper
- 1 medium red bell pepper
- 1 large cucumber
- 1 pound string beans
- 1 small bunch celery
- 4 medium ears of corn
- 1 large bag baby carrots
- 3 large carrots
- 10 ounces white mushrooms
- 5 ounces Baby Bella mushrooms
- 1 medium head cauliflower
- 1 small head broccoli
- 2 bunches broccolini (about 1 pound)
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 1 ½ pounds baby potatoes
- 2 pounds Russet potatoes
- 2 pounds (8 medium) red potatoes
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby kale
- 1 small head Iceberg lettuce
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh rosemary
- 1 small bunch scallions
- 1 dry pint heirloom cherry tomatoes
- 1 roma tomato
- 2 medium vine-ripened tomatoes
- 1 small PLUS 1 medium PLUS 1 large red onion
- 1 medium PLUS 4 large white onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (you need 18 slices)
- 1 pound sliced deli turkey breast (I like Boar’s Head)
- ¾ pound smoked sausage, preferably andouille
- 1 ¼ pound (3) boneless, skinless chicken breasts
- 1 ¼ pound lean ground chicken
- 1 (3-pound) whole chicken
- 1 (5-pound) beef brisket
- 1 ¼ pound boneless pork shoulder
- ¾ pound peeled and deveined large shrimp
- 1 ½ pounds raw sushi grade tuna (buy closer to end of the week)
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)
- Vanilla extract (optional, for Strawberry Smoothie)
- Taco seasoning (or ingredients to make your own)
- Regular or light mayonnaise
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake or sesame seeds
- Crushed red pepper flakes (optional, for serving with Sheet Pan Feta with Broccolini)
- Herbs de Provence or dried rosemary
- Garlic powder
- Italian seasoning
- Apple cider vinegar
- Dijon mustard
- Pure maple syrup
- Creole seasoning
- Cayenne pepper
- Chili powder
- Hot sauce or salsa (optional, for serving with Omelet Tortilla Wrap)
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 quart low fat milk or dairy free high protein milk of your choice
- 1 quart unsweetened almond milk
- 1 (8-ounce) container low fat buttermilk
- 1 small box butter
- 1 container whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
- 1 small container reduced fat sour cream
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) package sliced or shredded part-skim mozzarella, provolone or muenster cheese
- 1 (8-ounce) package shredded cheddar and jack cheese
- 1 small wedge fresh Parmesan or Pecorino Romano cheese
Grains*
- 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
- 4 small Portuguese rolls
- 1 package (8 to 9-inch) low-carb whole wheat tortillas (such as La Tortilla Factory)
- 1 package dry brown rice (or 5 cups pre-cooked)
- 1 package whole wheat orzo
- 1 small package unbleached all-purpose flour
- 1 small package course yellow cornmeal
- 1 package plain or seasoned breadcrumbs
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 2 (15-ounce) cans hominy
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium chicken broth
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton beef broth
- 1 jar marinara (or ingredients to make your own)
Frozen
- 1 medium bag strawberries
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 small package chia seeds
- Monk fruit sweetener (or sweetener of your choice)
- 1 small package granulated sugar
- 1 small package unsweetened shredded dried coconut (if buying from bulk bin, you need ¼ cup)
- 1 small package pecan or walnut halves (if buying from bulk bin, you need ½ cup)
- 1 small container unflavored or vanilla protein powder
- Baking powder
*You can buy gluten free, if desired
