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’ve been getting so much positive feedback from my past few high-protein diet meal plans, I decided I will be sharing them every other week. You can see previous weeks for variations, or if you prefer my regular meal plans, feel free to go back to a previous one (I have a few years worth). Following a high-protein diet can offer several health benefits like boosting metabolism, muscle maintenance and growth, and blood sugar control. Your optimal daily protein intake depends on your age, weight, goal, and level of physical activity. Remember, an easy way to reach your protein goals, dividing total protein across your three meals makes it easier. You can also choose my high-protein snacks ranging from 10 to 30 grams of protein, to help you reach your protein goals.
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:
I’ve created 4 more weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits! Protein is an macronutrient that aids in many important bodily functions. Foods high in protein keep you feeling fuller longer and may boost metabolism. With my exclusive 4 week series, created especially for Relish+ members, you’ll get 4 weeks of high protein breakfast, lunch and dinner, making it easy to reach your goals, stay healthy and strong!
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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 (10/28)
B: High-Protein Zucchini Omelet for One with 1 thin slice whole grain toast with 2 teaspoons butter
L: Buffalo Chicken Rice Bowls with ½ small (sliced) cucumber
D: White Bean Scampi with Linguine
Total Calories: 1,498* Total Protein: 111 grams
TUESDAY (10/29)
B: High-Protein Zucchini Omelet for One with 1 thin slice whole grain toast with 2 teaspoons butter
L: Buffalo Chicken Rice Bowls with ½ small (sliced) cucumber
D: Healthy Cod Fish Tacos with Best Guacamole and 12 tortilla chips
Total Calories: 1,501* Total Protein: 122.5 grams
WEDNESDAY (10/30)
B: Carrot Banana Protein Smoothie
L: Buffalo Chicken Rice Bowls with ½ large (sliced) bell pepper
D: Unstuffed Cabbage Bowls
Total Calories: 1,138* Total Protein: 109.5 grams
THURSDAY (10/31)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Buffalo Chicken Rice Bowls with ½ large (sliced) bell pepper
D: Turkey Pumpkin Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Total Calories: 1,237* Total Protein: 114 grams
FRIDAY (11/1)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Turkey Pumpkin Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Seattle Smoked Salmon Chowder and Lemony Hearts of Palm Salad with Avocado
Total Calories: 1,253* Total Protein: 97 grams
SATURDAY (11/2)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4) with 2 tablespoons walnuts
L: Pizza Sausage Rolls** with 8 baby carrots
D: DINNER OUT
Total Calories: 629* Total Protein: 43 grams
SUNDAY (11/3)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Updated Waldorf Salad Cups
D: Slow Cooker Beef Stew with 2 ounces multigrain baguette
Total Calories: 1,196* Total Protein: 101 grams
*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.
**Double dough recipe for lunch Sunday.
Shopping list
Produce
- 1 medium ripe banana
- 3 (6-ounce) packages fresh berries (your choice)
- 1 (12-ounce) package fresh strawberries
- 1 large pear
- 4 medium limes
- 2 medium lemons
- 1 small (5-ounce) PLUS 5 medium (6-ounce) Hass avocados
- 1 small English cucumber
- 2 large zucchini
- 1 medium PLUS 1 large red bell pepper
- 4 ounces white mushrooms
- 1 small bunch celery
- 1 (1-pound) bag carrots
- 1 large bag baby carrots
- 2 medium heads garlic
- 1 small jalapeno (optional, for Guacamole)
- 1 small head cauliflower
- 3 small red potatoes
- 1 medium Yukon Gold potato
- 1 large head green cabbage
- ½ small head red cabbage
- 1 medium head butter lettuce
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (1-pound) clamshell/bag baby spinach
- 1 small bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh chives (can sub scallion greens for garnish on Salmon Chowder)
- 1 small bunch/container fresh thyme
- 2 medium heirloom tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium red onions
- 2 medium PLUS 2 large yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 2 raw Italian chicken sausage links
- 1 1/3 pound 90-93% lean ground turkey or chicken
- 1 pound 93% lean ground beef
- 1 (3-pound) boneless beef chuck roast
- 2 ½ pounds (5) boneless, skinless chicken breasts
- 1 pound (4) skinless white firm fish fillets, such as cod, snapper or mahi mahi
- ½ pound hot-smoked salmon fillet
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
- Honey
- Crushed red pepper flakes
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Apple cider vinegar
- Chili lime seasoning, such as Tajin Classic
- Light mayonnaise
- Marjoram
- Chili powder
- Cinnamon or pumpkin pie spice
- Thyme
- Bay leaves
- Cayenne pepper (optional, for Pumpkin Chili)
- Sesame seeds (optional, for Pizza Sausage Rolls)
- Optional bagel toppings: such as Everything Bagel Seasoning, poppy seeds, garlic or onion flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint whole milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (16-ounce) PLUS 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (16-ounce) container low fat cottage cheese (Good Culture)
- 1 small box unsalted butter
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) package sliced provolone or mozzarella cheese
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub reduced fat on Pumpkin Chili, if desired)
- 1 small package gorgonzola cheese
Grains*
- 1 small loaf thin sliced whole grain bread (such as Dave’s Killer Bread)
- 1 small package corn tortillas (you need 8)
- 1 large bag tortilla chips
- 1 small bag dry brown rice (or 4 cups pre-cooked)
- 1 (16-ounce) package whole wheat linguine (Delallo)
- 1 medium package unbleached all-purpose flour
- 1 (8-ounce) multigrain baguette
Canned and Jarred
- 1 (15-ounce) can low sodium black beans
- 3 (15-ounce) cans cannellini or navy beans
- 1 (14-ounce) can pumpkin puree
- 1 (4-ounce) can or (4-ounce) tube tomato paste
- 1 (4-ounce) can no salt added tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (28-ounce) can diced tomatoes
- 1 small jar pizza sauce or marinara
- 1 (14-ounce) can hearts of palm
- 1 (32-ounce) carton reduced or low sodium beef broth
- 1 (32-ounce) carton reduced sodium chicken broth
Frozen
- 1 small bag corn kernels
- 1 small bag peas
Misc. Dry Goods
- Baking powder
- 1 small package raisins (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnut halves (if buying from bulk bin, you need (1/2 cup)
- 1 small package slivered almonds
- 1 small package flax meal (ground flax seed)
- 1 small package cocoa powder
- 1 small bottle white wine (such as Sauvignon Blanc)
- 1 small package unflavored protein powder
- Monk fruit or sweetener of choice
*You can buy gluten free, if desired