Free 7-day high-protein 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 Diet Plan
Happy New Year! Hope you enjoy your first high-protein meal plan of the new year! At the start of 2025, I challenged myself to meet my daily protein goal, eat at least one cup of vegetable or fruit with each meal (my goal is 5 cups per day) to help me reach my fiber goal of 25 grams per day, and walk 10,000 steps per day, per week Lift weights at least 4 times and focus on getting good sleep and reducing stress. What are your goals for this year?
A note about the new WW points program
For all my WW friends, WW added a new 0 point food (oatmeal!) but I need time to update my recipes. The good news is that every recipe on my site is linked to the WW Recipe Generator (only available on your phone), so it automatically gives you new points. I’ll start updating the bullet points, but it would be a huge help if you see a new bullet point on my site and leave a comment on this recipe so I can update it quickly!
Why high protein?
As many of you know, I have been following a high protein diet for the past few years to gain muscle and it has been a complete game changer for me! I feel stronger and more content, which keeps me from snacking on candy or chips between meals or at the end of the day. I know a lot of you are struggling with your protein goals, so I was inspired to create a high protein meal plan for this week. If you like it, I will share 1 or 2 per month. Plus, I’m working on a high-protein cookbook, so stay tuned!
To hit my protein goal, I usually break it into three meals. For example, if my goal is 120 grams of protein per day, I would aim for at least 30 grams per meal, plus 10 to 30 grams per snack. If you’re not sure how much protein you should eat each day, this article may help.
how it works
If you are new to my diet plans, these are just a guide, There is enough room for maneuver for you Add more foodcoffee, drinks, fruits, snacks, desserts, etc., or change the recipe to your favorite meal, 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 is no one size fits all approach, it depends on your goals, age, weight, etc.
notes
Older adults with kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function may need to limit protein to avoid complications. Before significantly increasing your protein intake, it’s best to consult a health care provider or nutritionist, especially if you have any underlying health conditions.
Finally, if you join my Skinnytaste Facebook community on Facebook, where everyone is sharing photos of the recipes they are making, you can join here. I love all the ideas everyone shared! If you’d like to join the email list, you can subscribe here so you never miss a meal plan!
The Ultimate Skinnytaste Meal Plan
Get the Skinnytaste Ultimate Meal Plan! The 52-Week Spiral-Bound Meal Planner includes a weekly meal plan grid (which you can tear off and place on your refrigerator as needed), 12-week meal plans, 30 (15 new) recipes, and a tear-off grocery list. I like to start my week with gratitude, affirmations, and intentions, so I leave a space for that as well. I hope you’ll enjoy this as much as I do!
Shop Skinnytaste meal plans here:
I’ve created another 4-week high-protein meal plan to help you develop healthy eating habits! Protein is a macronutrient that helps with many important body functions. High-protein foods can make you feel fuller for longer and may boost your metabolism. With my exclusive 4-week series for Relish+ members, you’ll get 4 weeks of high-protein breakfasts, lunches, and dinners to easily reach your goals and stay healthy and strong!
High Protein Diet Meal Plan:
Breakfast and lunch from Monday to Friday are intended to feed 1 person, while dinner and all meals on Saturday and Sunday are intended to feed a family of 4. Used for lunch. The shopping list is comprehensive and includes everything you need to make all the meals on your plan. Adding some high-protein snacks can help you achieve your protein goals.
Monday(1/6)
B: Broccoli Cheese Egg Muffins and an Orange
L: Grilled Chicken Chickpea Salad and ¼ cup Raw Almonds
D: Stuffed Shells with Arugula Salad
Total Calories: 1,347* Protein: 90.5 g
Tuesday(1/7)
B: Broccoli Cheese Egg Muffins and an Orange
L: Grilled Chicken Chickpea Salad and ¼ cup Raw Almonds
D: Ground Turkey Taco Skillet
Total Calories: 1,354* Protein: 96 grams
Wednesday(1/8)
B: Broccoli Cheese Egg Muffins and an Orange
L: Ahi Tuna Poke Stack
D: One pot of orzo with sausage, spinach, and corn
Total Calories: 1,171* Protein: 93.5 g
Thursday(1/9)
B: Broccoli Cheese Egg Muffins and an Orange
L: Ahi Tuna Poke Stack
D: Marry Me Chicken with 3/4 cup brown rice** and mushroom green beans
Total calories: 1,328* Protein: 104.5g
Friday(1/10)
B: Delicious cheese bowl
L: turkey club and an apple
D: Smoked blackened air-fried salmon filet with 3/4 cup brown rice and roasted cauliflower with crushed garlic
Total calories: 1,206* Protein: 103g
Saturday(1/11)
B: Breakfast Casserole with Spinach and Sausage
L: Turkey Club (recipe x 4) and an apple
D: Go out for dinner
Total calories: 691* Protein: 57.5g
Sunday (1/12)
B: Leftover Breakfast Casserole with Spinach and Sausage
L: Buffalo Chicken Rice Bowl
D: Slow cooker beef stew and whole wheat rolls with a tablespoon of cream
Total calories: 1,277* Protein: 119.5g
*This is just a guideline, women should consume around 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I left plenty of wiggle room for you to add more food items such as coffee, drinks, fruit, snacks, desserts, wine, etc.
**Make 3 extra cups of rice for Friday dinner.
*Google Docs
shopping list
Production
- 5 medium apples (any variety)
- 4 medium oranges
- 1 medium lemon plus 1 large lemon
- 1 medium lime
- 5 mini (Persian) cucumbers (can add 2 medium English cucumbers if desired)
- 1 medium (6 ounces) Hass avocado
- 1 medium head garlic
- 1 small onion
- 1 medium red bell pepper
- 1 medium jalapeño
- 2 ½ pounds broccoli florets
- 1 ½ pounds green beans
- ½ pound cremini or baby bella mushrooms
- ¼ pound white mushrooms
- 1 small bunch celery
- 4 medium carrots
- 1 medium Yukon gold potato
- 1 bunch medium green onions
- 1 small bunch of cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh thyme
- 1 bag (5 oz) plus 1 bag (1 lb)/baby spinach
- 1 (5 oz) bag/clamshell baby arugula
- 1 small head iceberg lettuce
- 1 pint dried cherry or grape tomatoes
- 3 small tomatoes plus 2 medium ripe tomatoes
- 1 small onion plus 2 medium red onions
- 3 medium yellow onions
Meat, poultry and fish
- 3/4 pound turkey breakfast sausage, such as Jennie-O
- 1 pound mild Italian chicken sausage
- 1 package center cut bacon
- 1 pound sliced deli turkey breast
- 1 pound 93% lean turkey
- 1 grilled chicken breast
- 2 ½ pounds (5) boneless, skinless chicken breasts
- 3/4 pound sushi-grade tuna
- 1 ½ pounds (4) skinless salmon fillets
- 3 pounds boneless chuck roast
condiments and spices
- extra virgin olive oil
- rapeseed oil
- cooking spray
- Olive oil spray (or use Misto oil mist)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh pepper)
- oregano
- sesame oil
- Sriracha sauce
- rice vinegar
- Low sodium soy sauce*
- pine or sesame seeds
- Regular mayonnaise or light mayonnaise
- chili
- smoked paprika
- paprika
- cumin
- Thyme
- Frank’s Red Hot Sauce
- chili
- garlic powder
- apple cider vinegar
- bay leaf
- crushed red pepper flakes
Dairy products and miscellaneous. Refrigerated items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 1 (5.3 oz) plus 1 (16 oz) container low-fat cottage cheese (I like Good Culture)
- 1 (8-ounce) container halved
- 1 quart whole or low-fat milk
- 1 (8 ounce) block low-fat cream cheese
- 1 small box of cream
- 1 large wedge of fresh Parmesan cheese
- 1 small cube Pecorino Romano cheese
- 1 small package feta cheese
- 1 bag (8 ounces) low-fat cheddar cheese
- 1 bag (8 ounces) low-fat Mexican cheese blend (I like Sargento)
- 1 bag (16 ounces) part-skim mozzarella cheese (I like Polly-O)
cereals*
- 1 medium bag dry brown rice (or 10 cups pre-cooked)
- 1 loaf of thinly sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 package large pasta shells
- 1 package orzo pasta
- 1 bag medium tortilla chips
- 1 small package whole wheat rolls
- 1 small package all-purpose flour
canning and canning
- 1 medium sun-dried tomato in oil
- 1 small jar pesto (or make your own ingredients)
- 1 large jar marinara (or homemade ingredients)
- 1 medium jar salsa
- 1 (4 oz) can tomato sauce
- 1 can (15 ounces) chickpeas
- 1 can (15 ounces) low-sodium black beans
- 1 can (15 ounces) pinto beans
- 1 box (32 ounces) low-sodium chicken broth or stock
- 1 can (14 ounces) chicken broth
- 1 box (32 ounces) low-sodium beef broth
freezing
- 1 small bag of corn kernels
- 1 small bag of peas
Miscellaneous. Dry information
- 1 small package roasted shelled pistachios (if buying from the bulk box, you will need 1 tablespoon)
- 1 small package raw almonds (if buying from the bulk box, you will need ½ cup)
- 1 small package granulated sugar
*You can purchase gluten-free products if desired
