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
I want to start by saying my prayers go out to everyone in Los Angeles and all areas affected by the wildfires. Praying that everything will be under control soon!
You may notice that this is the second week in a row on a high-protein diet plan – guess what! All meal plans for January will! Have over 100 grams of protein per day. I also know it has been very cold for many people this week. Check out my soups and stews for easy ways to keep them warm. It’s also National Slow Cooker Month, check out all my slow cooker recipes here.
Update on 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. So far I’ve updated everything from 2025 to 2018. 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.
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!
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(1/13)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham and an orange
L: Apple Sliced Cranberry Chicken Salad
D: Spicy Sriracha Tofu Rice Bowl (recipe x 2)
Total calories: 1,493* Protein: 103.5g
Tuesday(1/14)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham and an orange
L: Apple Sliced Cranberry Chicken Salad
D: Shredded Türkiye Tacos with Mexican Cauliflower “Rice”
Total calories: 1,435* Protein: 107.5g
Wednesday(1/15)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham and ½ grapefruit
L: White Chicken Chili**
D: Chicken Florentine served with 1 cup orzo
Total calories: 1,390* Protein: 117.5g
Thursday(1/16)
B: High-protein egg bagel sandwich with 2 eggs, 1 slice of cheddar cheese, 2 ounces of ham and ½ grapefruit
L: white chicken chili
D: Homemade Burger Helper and Easy Garlic Broccoli
Total Calories: 1,398* Protein: 116 g
Friday(1/17)
B: Carrot Banana Protein Smoothie
L: white chicken chili
D: Korean salmon rice bowl with 3/4 cup shelled edamame
Total calories: 1,238* Protein: 116.5g
Saturday(1/18)
B: Banana Nut Protein Oats (recipe x 4)
L: Slow Cooker Chicken Lentil Soup
D: Go out for dinner
Total calories: 738* Protein: 48g
Sunday (1/19)
B: Sausage Breakfast Bowl
L: Leftover Slow Cooker Chicken Lentil Soup
D: Crock Pot Roast Pork with Mushrooms and Parmesan Brussels Sprouts
Total Calories: 1,303* Protein: 100 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.
**If necessary, prepare it on Tuesday night and freeze any leftovers you/your family won’t eat.
*Google Docs
shopping list
Production
- 2 medium oranges
- 1 large grapefruit
- 5 medium ripe bananas
- 2 medium red apples
- 1 small (5 ounces) Hass avocado
- 3 medium heads garlic
- 1 small onion
- 1 piece (2 inches) fresh ginger
- 1 medium jalapeño
- 2 small poblano peppers
- 2 large Cuban peppers
- 1 small plus 1 large red bell pepper
- 4 mini (Persian) cucumbers (can be cut into 1 large English cucumber if desired)
- 1 small bunch celery
- 1 medium packed baby carrot
- 1 pound baby golden potatoes or red potatoes
- 1 pound Brussels sprouts
- 2 bunches broccoli
- ½ pound sliced baby bella or cremini mushrooms
- 1 medium package riced cauliflower (requires 4 cups)
- 1 small bunch green onions
- 1 large bunch cilantro
- 1 medium bunch culantro (optional, for Sofrito, if you can find it)
- 1 small bunch Italian parsley
- 1 bag (1 pound)/baby spinach
- 1 small head iceberg lettuce
- 1 small container of Pico de Gallo (or homemade ingredients)
- 2 medium plum tomatoes
- 1 small red onion
- 1 small onion plus 3 medium yellow onions
Meat, poultry and fish
- ½ pound sliced lean deli ham
- 1 grilled chicken breast
- 2 pounds 93% lean turkey
- 3/4 pound 93% lean ground beef
- 1 ½ pounds (6) boneless skinless chicken thighs
- 6 2 ½ pound large boneless skinless chicken breasts
- 4 (1 ¼ pounds) skinless salmon fillets
- 2 pounds lean boneless roast pork tenderloin
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)
- Optional bagel toppings: all bagel seasonings, onion flakes, garlic flakes, and more,
- turmeric
- pure maple syrup
- garlic powder
- Hot sauce (such as Cholula)
- mayonnaise
- cumin
- bay leaf
- Soy sauce or soy sauce
- Sriracha sauce
- toasted sesame oil
- Thai Sweet Chili Sauce
- Adobo seasoning
- Black and white sesame seeds
- Taco seasoning (or buy chili powder and make your own using the ingredients in the list)
- smoked paprika
- chili
- Ancho Chili Powder
- red wine vinegar
- chili
- Worcestershire Sauce
- Crushed red pepper flakes (optional, for garlic broccoli)
- chili sauce
- Mirin
- oregano
- clove powder
- balsamic vinegar
- Honey
- italian seasoning
Dairy products and miscellaneous. Refrigerated items
- 1 large 18-pack egg
- 1 pint liquid egg whites
- 2 packages (14 ounces) extra firm tofu
- 1 (8 oz) block low-fat cream cheese
- 1 container (8 ounces) unsweetened almond milk or milk of your choice
- 1 (8 oz) container 2% milk or milk of your choice
- 1 (8-ounce) container halved
- 1 (16 oz) can nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 package (8 ounces) sliced cheddar cheese
- 1 bag (8 ounces) shredded regular or reduced-fat cheddar cheese (I like Sargento)
- 1 small package queso blanco or cotija cheese
- 1 small piece of fresh parmesan cheese
cereals*
- 1 small package unbleached multi-purpose
- 1 small package instant oats
- 1 medium tortilla (you can buy 1 small and 1 hard shell if desired)
- 1 package (1 pound) orzo pasta
- 1 package (1 pound) short pasta, such as cavatappi, rotini, or elbow pasta
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package dry stone ground polenta
canning and canning
- 1 (15 oz) can white or navy beans
- 1 can (10 oz) RoTel Diced Tomatoes
- 1 (8 oz) can tomato sauce
- 1 (8 oz) can tomato sauce
- 1 can (14 oz) plus 1 box (32 oz) low sodium chicken broth
- 3 boxes (32 ounces) chicken broth
freezing
- 1 small package corn kernels
- 1 large package of shelled edamame (requires 4 cups)
Miscellaneous. Dry information
- baking powder
- 1 small package granulated sugar
- 1 small package flax meal/flax meal
- 1 small package unflavored pea or whey protein powder
- 2 (11 oz) cartons Liquid Orgain Vanilla Protein Shake
- 1 small package chopped walnuts (if buying from the bulk box, you will need about 3 tablespoons)
- 1 small package dried cranberries (if buying from the bulk box, you will need 1 tablespoon)
- 1 package (1 pound) dried green or brown lentils
*You can purchase gluten-free products if desired
