7-Day High Protein Diet Diet Plan

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
Whether you celebrate Christmas, Hanukkah, or Kwanzaa, I wish you and your family a joyful, healthy, and happy holiday season. Need a dish to bring or ideas for entertaining at home? From roast beef to hash browns, breakfast casseroles to breakfast pancakes, or mocktails to dessert, I have you covered!
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(12/23)
B: Delicious cheese bowl
L: Tuna and egg salad with 2 slices of thin whole wheat bread
D: Skillet Balsamic Herb Chicken, Vegetables and Sweet Potato Puree
Total Calories: 1,079* Protein: 92.5 g
Tuesday(12/24)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Apple Grape Fall Fruit Salad
L: Shrimp Ceviche and Warm Spinach Artichoke Sauce with 12 Tortilla Chips, Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Homemade Spinach Macaroni and Kale with Brussels Sprouts Salad with Parmesan Cheese and Pecans
Total Calories: 1,271* Protein: 95 grams
Wednesday(12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Apple Grape Fall Fruit Salad
L: Dirty Martini with 11 pretzel slices, Oysters Rockefeller and air fried wings
D: Honey-roasted spiral ham with scalloped potato gratin and mixed baby greens with pomegranate, gorgonzola and pecans
Total Calories: 1,578* Protein: 99 grams
Thursday(12/26)
B: Delicious cheese bowl
L: Tuna and egg salad with 2 slices of thin whole wheat bread
D: Pea soup with ham, lemon heart, palm salad and avocado
Total Calories: 1,216* Protein: 90.5 g
Friday(12/27)
B: Delicious cheese bowl
L: Leftover ham and pea soup
D: Shrimp and Andouille Skillet Dinner with 3/4 cup brown rice**
Total Calories: 1,153* Protein: 93 grams
Saturday(12/28)
B: Sausage Cheese and Vegetable Breakfast Casserole
L: Cajun fried rice
D: Go out for dinner
Total calories: 731* Protein: 56.5g
Sunday(12/29)
B: Leftover Sausage Cheese and Vegetable Breakfast Casserole
L: Air fried chicken Milanese with Mediterranean salad
D: Potato and Carrot Braised Beef Brisket and Spiral Sweet Potato Pancakes
Total Calories: 1,210* Protein: 115.5 g
*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 brown rice for Saturday lunch.


*Google Docs
shopping list
Production
- 1 pound seedless green grapes
- 1 ½ pounds Gala apples
- 1 medium orange
- 1 small lemon plus 3 medium lemons
- 9 medium limes
- 1 medium pomegranate (or 1 small packed tendril)
- 1 medium (6 ounces) Hass avocado
- 6 Persian (mini) cucumbers
- 1 medium zucchini
- 2 medium heads garlic
- 3 medium-sized ones plus 2 green onions
- 2 medium jalapeños
- 3 medium plus 1 large red bell pepper
- 5 ounces sliced shiitake mushrooms
- 1 pound plus 5 ounces whole baby bella or crimini mushrooms
- ½ pound asparagus
- 1 small bunch celery
- 5 large carrots
- 1 pound broccoli florets
- 1 small head (or pre-chopped medium bag) cauliflower
- 1 small package riced cauliflower (can be purchased frozen if desired)
- ½ pound Brussels sprouts (or 4 cups pre-chopped)
- 2 ½ pounds (6 medium) Yukon gold potatoes
- 2 pounds (8 medium) sweet potatoes
- 4 medium sweet potatoes plus 1 large sweet potato (about 2 3/4 pounds total)
- 1 large bunch broccoli rabe or rapini (you will need 3 cups)
- 1 large bunch green onions (you will need about 12)
- 1 small bunch/container fresh leeks
- 1 small bunch/container fresh oregano (1 teaspoon dried can be added to stuffed mushrooms if desired)
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh thyme
- 1 small bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 large head of romaine lettuce
- 1 (1 pound) clamshell/bag baby spinach
- 1 (1 pound) clamshell/bag baby arugula
- 1 (5 oz) clamshell/bag kale sprouts
- 1 (5 oz) clamshell/bagged mixed vegetables
- 2 medium heirloom tomatoes
- 1 pint dried grapes or cherry tomatoes
- 1 small onion plus 1 medium onion plus 1 large red onion
- 1 medium plus 4 large white onions
- 1 small onion plus 2 medium yellow onions
Meat, poultry and fish
- 1 package (3 oz) Nova lox (serves 2)
- 1 package center cut bacon
- 1 ½ pounds chicken sausage (you will need 1 ½ pounds)
- 2 pounds sweet Italian chicken sausage
- 1 (6 to 8 pound) spiral bone-in ham
- 1 (5 pound) beef brisket
- 24 medium live oysters in the shell
- 2 ¼ pounds peeled and deveined large or jumbo (wild) shrimp
- 20 chicken wings and drumsticks
- 1 pound boneless skinless chicken breasts
- 2 pounds (8) thinly sliced chicken breasts
condiments and spices
- extra virgin olive oil
- Vegetable oil or grapeseed oil
- cooking spray
- Olive oil spray (or use Misto oil mist)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh pepper)
- pure maple syrup
- Honey
- Vanilla extract
- Regular mayonnaise or light mayonnaise
- crushed red pepper flakes
- garlic powder
- onion powder
- chili
- dried oregano
- dried thyme
- ground sage
- Low sodium soy sauce*
- Sriracha or Louisiana-Style Hot Sauce
- red wine vinegar
- balsamic vinegar
- apple cider vinegar
- champagne vinegar
- Dijon mustard
- bay leaf
- nutmeg
- creole seasoning
- chili
- Low Sodium Cajun Seasoning
Dairy products and miscellaneous. Refrigerated items
- 1 small box pineapple juice
- 1 small bottle of pomegranate juice (such as POM Wonderful)
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (32 oz) container low-fat cottage cheese (I like Good Culture)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16 oz) can nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 container (16 ounces) whole milk plain Greek yogurt
- 1 container (8 ounces) light sour cream
- 1 (8 oz) block low-fat cream cheese
- 1 small box regular unsalted butter
- 1 small box light butter (you can substitute regular butter if desired, or purchase whipped butter for gratin)
- 1 quart skim milk
- 1 pint 1% milk
- 1 half box (8 ounces)
- 1 bag (8 ounces) plus 1 bag (16 ounces) shredded part-skim mozzarella cheese
- 1 (8-ounce) block or bag shredded Gruyère cheese
- 1 block (8 ounces) shredded reduced-fat cheddar cheese (8 ounces)
- 1 large wedge of fresh Parmesan cheese or Parmesan cheese
- 1 small cube of fresh Roquefort Romano cheese (3 tablespoons Parmesan cheese can be added to the Oysters Rockefeller if desired)
- 1 (8 oz) cubed feta cheese
- 1 package (8 ounces) Gorgonzola cheese
cereals*
- 1 loaf of thinly sliced whole wheat bread (I like Dave’s Killer Bread)
- 1 large bag of tortilla chips
- 1 large bag of pretzel chips
- 1 package plain bread crumbs (you can add 3 tablespoons panko to the stuffed mushrooms if desired)
- 1 package plain panko bread crumbs
- 1 small package white whole wheat flour
- 1 small bag dry brown rice (or 6 cups pre-cooked)
canning and canning
- 1 (12 oz) can roasted red bell peppers
- 1 can (14 ounces) hearts of palm
- 1 can (13.75 ounces) artichoke hearts, soaked in water
- 1 small jar martini olives
- 2 packages (2.6 ounces) light tuna, soaked in water
- 1 large jar tomato sauce (or make your own)
- 2 boxes (32 ounces) low-sodium chicken broth
- 1 box (32 ounces) beef broth
- 1 (4 oz) can tomato sauce
freezing
- 2 packages (10 ounces) chopped spinach
Miscellaneous. Dry information
- 1 small package brown sugar
- 1 mini bottle of white wine
- 1 small bottle of gin or vodka (dirty martini sauce)
- baking powder
- 1 small package roasted shelled pistachios (if buying from the bulk box, you will need 3 tablespoons)
- 1 package (6 ounces) pecan halves
- 1 bag (16 ounces) dried peas
*You can purchase gluten-free products if desired
For festive recipes, adjust ingredients based on crowd size. Grocery lists are built using the serving sizes listed on the recipe page