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
Since last week’s high protein meal plan was so well received, I’ve decided to do another one! Getting enough protein not only helps maintain lean muscle, but it also keeps you full, energized, and focused throughout the day! Your optimal daily protein intake depends on your age, weight, goal, and level of physical activity. Remember, to reach your protein goals, dividing total protein across your three meals makes it easier. If you chose to add snacks to your day chose ones that have a decent amount of protein to help you get to your goal! I’ve created a list of over 20 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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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 (10/14)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Chicken
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,283* Total Protein: 91
TUESDAY (10/15)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Chicken
D: Korean-Inspired Salmon Tacos with Spicy Slaw
Total Calories: 1,129* Total Protein: 82
WEDNESDAY (10/16)
B: Protein PB & J Smoothie Bowl
L: Autumn Kale Salad with Chicken
D: Air Fryer Asian Meatballs
Total Calories: 1,255* Total Protein: 81.5
THURSDAY (10/17)
B: Savory Steel Cut Oatmeal
L: Autumn Kale Salad with Chicken
D: Roast Beef with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,339* Total Protein: 111
FRIDAY (10/18)
B: Savory Steel Cut Oatmeal
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and ½ (sliced) red bell pepper
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic and Oil
Total Calories: 1,047* Total Protein: 83 grams
SATURDAY (10/19)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: =Tuna Melt (recipe x 2) and 8 baby carrots
D: DINNER OUT
Total Calories: 639* Total Protein: 50.5 grams
SUNDAY (10/20)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: Roasted Butternut Squash Soup with Feta with 2 ounces multigrain baguette
D: Chicken Marbella with Houston’s Couscous Salad
Total Calories: 1,246* Total Protein: 80 grams
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your protein needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
Shopping list
Produce
- 1 medium sweet apple (any variety)
- 1 large lemon
- 1 medium lime
- 3 pounds seedless red or green grapes
- 2 medium red bell peppers
- 2 mini (Persian) cucumbers (or 1 small English)
- 3 medium heads of garlic
- 1 medium shallot
- 1 (2-inch) piece fresh ginger
- 6 ounces baby bella mushrooms
- 1 pound string beans
- 1 ¾ pound butternut squash
- 2 pounds Russet potatoes
- 1 small bunch celery
- 1 large bag baby carrots
- 1 small bunch radishes
- 2 medium bunches scallions
- 1 (5-ounce) PLUS 1 (1-pound) clamshells/bags baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 large bunch Lacinato kale
- 1 small package tri-color coleslaw
- 1 small bunch Italian parsley
- 1 small bunch/container rosemary
- 1 small bunch/container thyme
- 1 small bunch/container mint
- 1 small bunch/container sage
- 1 small bunch/container fresh chives
- 1 dry pint grape or cherry tomatoes
- 1 large vine-ripened tomato
- 1 small red onion
- 1 small yellow onion
- 1 large sweet onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 2 ½ pounds (6) bone-in chicken thighs
- 1 pound 93% lean ground turkey
- 1 (1-pound) wild salmon fillet
- 1 pound peeled and deveined jumbo shrimp
- 1 (3-pound) beef top or eye round
- 1 small package raw chicken breakfast sausage (such as Trader Joe’s)
- 1 package center-cut bacon
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)
- Apple cider vinegar
- Red wine vinegar
- Maple syrup
- Dijon mustard
- Reduced sodium soy sauce*
- Toasted sesame oil
- Sesame seeds
- Regular or light mayonnaise
- Gochujang
- Sriracha sauce (optional, for topping Asian Meatballs)
- Paprika
- Cayenne pepper
- Garlic powder
- Thyme
- Oregano
- Bay leaves
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 small container light sour cream
- 1 pint 1 % buttermilk
- 1 quart nonfat milk
- 1 (8-ounce) container almond or oat milk (can use ¼ cup nonfat milk in Smoothie Bowl, if desired)
- 1 small box unsalted butter
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 (4-ounce) package goat cheese
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) package Gruyere cheese
- 1 (8-ounce) package shredded part-skim mozzarella cheese
- 1 small chunk sharp cheddar cheese
- 1 (8-ounce) package sliced reduced fat cheddar or American cheese
- 1 large wedge fresh Parmesan cheese
Grains*
- 1 package dry lasagna noodles (not no-boil)
- 1 small package (6-inch) corn tortillas (you need 8)
- 1 package plain panko breadcrumbs
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
- 1 package quick cooking (not instant) grits
- 1 package dry whole wheat couscous
- 1 (11-ounce) multigrain baguette
- 1 small loaf sliced whole wheat bread
Canned and Jarred
- 1 jar marinara sauce (or ingredients to make your own)
- 1 small jar pesto
- 1 small jar pitted Spanish green olives
- 1 small jar capers
- 1 (32-ounce) carton low sodium chicken broth
- 1 (14-ounce) can reduced sodium chicken or vegetable broth
- 1 (32-ounce) carton vegetable or chicken broth
- 2 (4.5-ounce) cans tuna in water
- 1 small jar peanut butter
Frozen
- 1 medium package shelled edamame
- 1 small package blueberries
- 1 small package strawberries
Misc. Dry Goods
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package pecan halves (if buying from bulk bin, you need 1/3 cup)
- 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
- 1 small package golden raisins (if buying from bulk bin, you need ¾ cup)
- 1 small package pitted prunes (if buying from bulk bin, you need ½ cup)
- 1 small package chia seeds (optional, for topping Smoothie Bowl)
- 1 small package vanilla protein powder
- 1 small package brown sugar
*You can buy gluten free, if desired
