7 Day High-Protein High-Fiber Diet Meal Plan

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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 High-Fiber Diet Meal Plan

I hope everyone had a great holiday! I thought we would kick off 2026 with some High-Protein, High-Fiber Meal plans that include at least 120g of protein and 25g of fiber daily to help you meet your goals!

Let’s talk about goals- why do some goals stick, and others don’t? We’ve all been there—writing down a New Year’s resolution or setting a big goal, but by February, it’s a distant memory. So, what’s the difference between goals that stick and those that fizzle out?

It often comes down to how we set those goals in the first place. While it’s easy to say you want to get fitter, study more, or travel, it’s the plan behind those goals that make the difference. Without a roadmap, it’s much harder to follow through.

That’s where SMART goals come in..

SMART is an acronym that stands for:

1. Specific: The goal is clear and unambiguous. Instead of saying, “I want to be healthier,” you might say, “I will work out three times a week.”
2. Measurable: You need to track your progress. So, instead of “I want to read more,” a measurable goal would be “I will read one book per month.”
3. Achievable: The goal should be realistic. It’s important to set a goal that challenges you, but doesn’t set you up for failure. For example, setting a goal to “lose 20 pounds in a month” might be too much. Instead, aim for something like “lose 5 pounds over the next two months.”
4. Relevant: The goal should matter to you and align with your values. If your goal doesn’t resonate with what you care about, it’s easy to lose motivation. Ask yourself, “Why is this goal important to me?”
5. Time-bound: Every goal needs a deadline. A goal without a timeline is just a wish. For example, “I will finish this course by March 30th” gives you something to aim for.

Setting goals with the SMART framework not only gives you clarity, but it also boosts your chances of success. It helps you create a roadmap that makes it easier to stay on track, stay motivated, and adjust when/if things don’t go as planned.

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 (1/5)
B: High Protein Omelet with 1 slice whole grain toast and an orange
L: Air Fryer Greek Chicken (recipe x 2) with ¾ cup quinoa
D: Lasagna Roll Ups with Cottage Cheese and 1 cup steamed broccoli
Total Calories: 1,529* Protein: 123.5 g

TUESDAY (1/6)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Chicken with ¾ cup quinoa
D: Slow Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Total Calories: 1,398* Protein: 127 g

WEDNESDAY (1/7)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Air Fryer Greek Chicken with ¾ cup quinoa
D: LEFTOVER Slow Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Total Calories: 1,432* Protein: 131 g

THURSDAY (1/8)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Chicken with ¾ cup quinoa
D: Asian Chicken Meatballs with ½ cup brown rice, ½ cup steamed edamame and Roasted Broccoli

Total Calories: 1,446* Protein: 122 g

FRIDAY (1/9)
B: High Protein Omelet with 1 slice whole grain toast and an orange
L: Turkey Club with an apple
D: Fish en Papillote over 1 cup whole wheat orzo and Oven Roasted Cauliflower
Total Calories: 1,523* Protein: 120 g

SATURDAY (1/10)
B: Spinach Feta Frittata with an orange
L: Turkey Club (recipe x 4) with an apple
D: DINNER OUT

Total Calories: 676* Protein: 52 g

SUNDAY (1/11)
B: Whipped Cottage Cheese Bowls (recipe x 2) with an extra ½ cup mixed berries
L: Salmon Caesar Salad and ¼ cup almonds
D: Slow Cooker Coq a Vin with Garlic Mashed Potatoes

Total Calories: 1,540* Protein: 120 g

*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

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Shopping List

Produce

• 2 medium (ripe) bananas
• 5 medium apples (any variety)
• 6 medium oranges (any variety)
• 6 medium lemons
• 3 medium limes
• 1 (1-pound) container fresh strawberries (can buy frozen, if desired)
• 2 (6-ounce) containers raspberries or blackberries (can buy frozen, if desired)
• 1 dry pint blueberries (can buy frozen, if desired)
• 1 medium (6-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno (optional, for Southwestern Salad)
• 1 small red bell pepper
• 1 small bag baby carrots
• 4 medium carrots
• 2 medium zucchini
• 2 pounds Yukon Gold potatoes
• 3 ½ pounds broccoli florets
• 1 large head cauliflower
• 10 ounces white or baby bella mushrooms
• 1 large bunch scallions (you need about 10)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh rosemary
• 1 small head Iceberg lettuce
• 1 large head Romaine lettuce
• 1 (5-ounce) clamshell/bag baby spinach
• 3 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 2 small red onions
• 3 medium yellow onions

Meat, Poultry and Fish

• 1 ½ pounds boneless, skinless chicken breasts
• 4 large bone-in chicken thighs
• 4 chicken drumsticks
• 1 pound 93% lean ground chicken
• 1 ½ pounds (4) skin-on salmon fillets
• 1 ½ pounds (4) skinless white fish fillets such as branzino, bass or flounder
• 1 package center-cut bacon
• 1 pound sliced deli turkey breast (I like Boar’s Head)
• 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)
• Turmeric
• Oregano
• Dijon mustard
• Regular or light mayonnaise
• Garlic powder
• Onion powder
• Cumin
• Chili powder
• Cinnamon
• White vinegar
• Bay leaves
• Crushed red pepper flakes
• Reduced sodium soy sauce*
• Sesame oil
• Honey
• Sriracha sauce
• Sesame seeds
• Vanilla bean paste or vanilla extract

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 pint unsweetened almond milk or milk of your choice
• 1 (8-ounce) container nonfat milk
• 2 (32-ounce) containers low fat cottage cheese
• 1 small container light sour cream
• 1 tub whipped butter
• 1 (8-ounce) bag shredded cheddar cheese (can sub mozzarella or feta in High Protein Omelet, if desired)
• 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded Monterey Jack, Oaxaca or queso chihuahua
• 1 small package feta cheese
• 1 medium wedge fresh Parmesan or Parmigiano Reggiano

Grains*

• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 large package corn tortillas (you need 16)
• 1 package lasagna noodles (NOT no-boil)
• 1 package whole wheat orzo pasta
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry quinoa (or 3 cups pre-cooked)
• 1 small package panko breadcrumbs
• 1 small package all-purpose unbleached flour

Canned and Jarred

• 1 (15.5-ounce) can chickpeas
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can white beans
• 1 (32-ounce) carton beef broth
• 1 (14-ounce) can regular or low sodium chicken broth
• 1 small jar pitted Kalamata olives
• 1 small jar Castelvetrano olives
• 1 small jar/can anchovy filets
• 1 small jar/can marinated artichoke hears
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (14-ounce) can crushed regular or fire roasted tomatoes
• 1 jar marinara (or ingredients to make your own)
• 1 small jar pesto
• 1 small can/jar chipotle in adobo

Frozen

• 1 small package shelled edamame
• 1 medium package corn kernels

Misc. Dry Goods

• 1 small package unflavored protein powder
• 1 small package ground flax (meal)
• Monk fruit sweetener or sweetener of your choice
• 1 small package raw almonds (if buying from bulk bin, you need 1 cup)
• 1 small package slivered almonds (if buying from bulk bin, you need about ½ cup)
• Cornstarch
• 1 small bottle dry red wine, such as Pinot Noir, Chianti or Burgundy

Non-Food Items

*You can buy gluten free, if desired

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