7 Day High Protein 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 Diet Meal Plan

Protein isn’t just for bodybuilders or gym-goers—it’s essential for everyone. It helps with muscle repair, keeps your skin glowing, and most importantly, it keeps you feeling fuller longer. During the hot months, you might not feel as hungry as usual (thanks, heat), but you still need to give your body the right nutrients to keep it running smoothly. High-protein meals are great because they’re filling, and you can pack them into fresh, light, and refreshing dishes like that won’t weigh you down (or heat up the kitchen!) like my Air Fryer Greek Chicken or this Soy-Marinated Beef and Broccoli Skewers. Make sure to stay hydrated too!

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 (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup mixed berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small whole grain roll
D: Tofu Poke Bowl (recipe x 2)

Total Calories: 1,482* Protein: 103g

TUESDAY (7/18)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup mixed berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small whole grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Total Calories: 1,593* Protein: 116g

WEDNESDAY (7/19)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Chicken (recipe x 2)

Total Calories: 1,558* Protein: 122.5g

THURSDAY (7/20)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli

Total Calories: 1,479* Protein: 112.5g

FRIDAY (7/21)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Poke Salad (½ recipe)
D: Shrimp Foil Packets (recipe x 2) and Orzo with Zucchini and Tomato
Total Calories: 1,176* Protein: 102g

SATURDAY (7/22)
B: Classic Egg Salad on 1 slice sourdough bread with a peach
L: Air Fryer Chicken Bites with Panzanella (½ recipe)
D: DINNER OUT

Total Calories: 676* Protein: 56.5g

SUNDAY (7/23)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: LEFTOVER Air Fryer Chicken Bites with Chopped Wedge Salad
D: Juicy Grilled Pork Chops and Macaroni Salad with Tomatoes and Grilled Asparagus

Total Calories: 1,113* Protein: 122.5g

*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

Print Shopping List

Shopping list

Produce

• 4 medium peaches
• 4 medium bananas
• 1 (12-ounce) package strawberries
• 3 (6-ounce) packages berries (your choice)
• ¾ pound cherries
• 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 5 medium lemons
• 2 large heads garlic
• 1 medium PLUS 1 large red bell pepper
• 1 medium green bell pepper
• 2 large cubanelle peppers
• 1 small English cucumber
• 1 medium cucumber
• 1 small PLUS 2 medium
• ¼ pound white mushrooms
• 1 small ear of corn
• 1 pound asparagus
• 1 ½ pounds broccoli florets
• 1 small bag baby carrots
• 1 large bunch scallions (you need about 10)
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small (optional, for Ropa Vieja) PLUS 1 large bunch cilantro
• 1 medium bunch culantro (optional, if you can find it, for Sofrito)
• 1 medium head butter lettuce
• 1 medium head Romaine lettuce
• 1 (5-ounce) clamshell/bag mixed greens
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (1-pound) container cherry or grape tomatoes
• 5 medium heirloom or beef steak tomatoes
• 2 small PLUS 2 medium vine-ripened tomatoes
• 1 small plum tomato
• 2 small PLUS 1 medium red onion
• 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 package smoked turkey sausage, such as kielbasa
• 1 package center-cut bacon
• ¼ pound sushi grade tuna
• 2 pounds large or extra-large peeled deveined shrimp
• 4 ½ pounds boneless, skinless chicken breasts
• 1 ⅓ pound 93% lean ground turkey
• 2 pounds flank steak
• 1 ⅔ pounds (4) bone-in center cut pork chops

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 bean paste or vanilla extract
• Regular or light mayonnaise
• Paprika
• Turmeric
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha
• Wasabi paste
• Rice wine vinegar
• Furikake
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon
• Sesame seeds
• Oregano
• Garlic powder
• Cumin
• Bay leaves
• Dijon mustard
• Ketchup
• Worcestershire sauce
• Thyme
• Onion powder
• Sage
• White vinegar
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 2 (14-ounce) packages extra firm tofu
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 quart unsweetened almond milk
• 1 (8-ounce) bag shredded cheddar cheese
• 1 jar light blue cheese dressing (or ingredients to make your own)
• 1 small package blue cheese
• 1 small package feta cheese
• 1 small wedge fresh Parmesan or Pecorino Romano cheese

Grains*

• 2 small whole grain rolls
• 1 large loaf sourdough bread
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry long grain rice, such as Carolina
• 1 small package quick oats
• 1 package dry elbow pasta
• 1 package dry orzo pasta

Canned and Jarred

• 1 (4-ounce) can tomato paste
• 1 (15-ounce) can black beans
• 1 (28-ounce) can chickpeas
• 1 large jar pitted kalamata olives
• 1 small jar green pitted olives
• 1 (2.5-ounce) can sliced black olives
• 1 (32-ounce) carton chicken broth

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• Monk fruit sweetener (or honey, sugar or maple syrup)
• Cornstarch
• 1 small package vegetable or chicken bouillon cubes
• 1 single-serve bottle dry white wine (can sub ⅓ cup extra broth in Ropa Vieja, if desired)
• 1 small package slivered almonds (if buying from bulk bin, you need about 2 tablespoons)
• 1 package unflavored pea or whey protein powder
• 1 small package ground flaxseed (meal)

Non-Food Items

*You can buy gluten free, if desired

Print Shopping List