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Free 7-day high protein diet meal plan with breakfast, lunch, and dinner ideas and shopping list. All recipes include macros and Weight Watchers points.
7 day high protein diet meal plan
Happy new year! Enjoy your first high protein meal plan of the new year. To start 2025, I am committed to meeting my daily protein goal, eating at least 1 cup of vegetables or fruit with each meal to reach my fiber goal of 25g per day (5 cups per day is I’m trying to walk (my goal). Walk 10,000 steps a day, strength train at least four times a week, and focus on getting good sleep and reducing stress. What are your goals for this year?
A word about the new WW point plan
For all my WW friends, WW has added a new 0 point food (oatmeal, yay!) but it takes time to update the recipes. The good news is that all the recipes on my site are linked to the WW Recipe Builder (which only works from a mobile phone), so they automatically give you new points. I’ll start updating the points, but if you visit my site and see new points, I’d really appreciate it if you could leave a comment on the recipe so I can update them right away.
Why high protein?
As many of you know, I’ve been following a high protein diet for the last few years to build muscle, and it’s been a complete transformation for me. You’ll feel stronger and more satisfied, so you’ll be less likely to reach for sweets or chips between meals or at the end of the day. I decided to create this high protein week long meal plan because I know many people struggle to meet their protein goals. If you like it, I’ll share 1-2 pieces every month. Additionally, I am writing a high-protein cookbook, so please look forward to it.
To reach my protein goals, I usually split my protein into three meals. For example, if your daily protein intake is 120 grams, aim to get at least 30 grams at each meal, plus 10 to 30 grams at each snack. If you’re not sure how much protein you should eat per day, this article may help.
structure
If you are new to using My Meal Plans, these are provided as a guide and provide enough information to add food, coffee, drinks, fruit, snacks, desserts, etc. or to swap out recipes for your favorite meals. There’s room. You can search for recipes by course from the index. Depending on your goals, you should aim for at least 1500 calories* or more per day. There is no one-size-fits-all method. It depends on your goals, age, weight, etc. Always consult a nutritionist or nutritionist about your specific needs.
Note
People with kidney or liver disease, gout, certain metabolic disorders, or older adults with decreased kidney function may need to limit protein to avoid complications. It’s always best to consult your health care provider or dietitian before significantly increasing your protein intake, especially if you have an underlying medical condition.
Finally, if you’re on Facebook, join my Skinnytaste Facebook community where I share photos of the recipes people are making. You can join here. I love the ideas everyone is sharing! If you would like to be added to my email list, sign up here so you never miss a meal plan.
The ultimate skinny meal planner
Get the Skinnytaste Ultimate Meal Planner! 52 Week Spiral Bound Meal Planner Includes Weekly Meal Planning Grids, 12 Week Meal Plans, 30 Includes (15 new) recipes, cut-out grocery list. I love starting my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you all love this piece as much as I do!
You can purchase the Skinnytaste Meal Planner here:
We’ve created an additional 4-week high-protein meal plan to get you started on your healthy eating journey. Protein is a macronutrient that assists in many important bodily functions. Foods rich in protein can keep you fuller longer and boost your metabolism. Created specifically for Relish+ members, my special 4-week series gives you 4 weeks of high-protein breakfasts, lunches, and dinners to help you reach your goals and stay healthy and fit. becomes easier.
High protein diet meal plan:
Monday through Friday breakfasts and lunches are designed to serve one person, and Saturday and Sunday dinners and all meals are designed to serve a family of four. Depending on the recipe, you can make enough leftovers for two nights or for lunch the next day. The grocery list is comprehensive and includes everything you need to make all the meals on the plan. Add high-protein snacks to meet your protein goals.
Monday (1/6)
B: Broccoli and cheese egg muffin and orange
L: Grilled chicken chickpea salad with 1/4 cup raw almonds
D: Stuffed shells and arugula salad
Total Calories: 1,347* Protein: 90.5g
Tuesday (1/7)
B: Broccoli and cheese egg muffin and orange
L: Grilled chicken chickpea salad with 1/4 cup raw almonds
D: Turkey taco skillet
Total Calories: 1,354* Protein: 96g
Wednesday (1/8)
B: Broccoli and cheese egg muffin and orange
L: Yellowfin Poke Stack
D: One-pot orzo with sausage, spinach, and corn.
Total Calories: 1,171* Protein: 93.5g
Thursday (1/9)
B: Broccoli and cheese egg muffin and orange
L: Yellowfin Poke Stack
D: Married chicken with 3/4 cup brown rice**, green beans and mushrooms
Total Calories: 1,328* Protein: 104.5g
Friday (1/10)
B: Savory cottage cheese bowl
L: Turkey club and apple
D: Blackened Air Fryer Salmon Sashimi with 3/4 cup brown rice, roasted broccoli, and smashed garlic.
Total Calories: 1,206* Protein: 103g
Saturday (1/11)
B: Spinach and sausage breakfast casserole
L: Turkey club (4 recipes) and 1 apple
D: Dinner out
Total Calories: 691* Protein: 57.5g
Sunday (1/12)
B: Leftover breakfast casserole with spinach and sausage
L: Buffalo chicken bowl
D: Whole wheat rolls with slow cooker beef stew and 1 tablespoon butter.
Total Calories: 1,277* Protein: 119.5g
*This is just a guideline, so for women, please aim for around 1500 calories a day. This is a calculator to help you estimate how many calories you need. We leave plenty of room to add food such as coffee, drinks, fruit, snacks, desserts, and wine.
**Make 3 cups more rice for Friday dinner.
*Google Docs
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shopping list
produce
5 medium apples (any kind) 4 medium oranges 1 medium plus 1 large lemon 1 medium lime 5 mini (Persian) cucumbers (optional) 1 medium (6 oz.) avocado 1 medium head of garlic 1 small shallot 1 medium red bell pepper 1 medium jalapeño 2 1/2 pounds broccoli florets 1/2 pound kidney beans 1/4 pound cremini or baby bella mushrooms 1 white button mushroom 1 small bunch celery 4 medium carrots 1 medium Yukon Gold potato medium bunch green onions 1 small bunch cilantro 1 small bunch fresh Italian parsley 1 fresh thyme (5 oz) plus 1 (1 lb) bag/clamshell 1 (5 oz) bag/clamshell baby spinach 1 baby arugula (small) iceberg lettuce dried pint 1 cherry or grape tomato 3 small, 2 medium vine-ripened tomatoes, 1 small, red 2 medium onions, 3 medium yellow onions
meat, poultry, 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 ground turkey 1 rotisserie chicken breast boneless skin 2 1/2 lbs (5 chickens) chicken breasts 3/4 lbs sushi 1 1/2 lbs (4 pieces) skinless salmon fillets 3 lb boneless chuck roast
seasonings and spices
Extra virgin olive oil Canola oil Cooking spray Olive oil spray (or get a misting oil mister) Kosher salt (I like Diamond Crystal) Pepper grinder (or fresh peppercorns) Oregano Sesame oil Sriracha sauce Rice vinegar Low-sodium soy sauce* Furikake or sesame seeds Regular or Light Mayonnaise Paprika Smoked Paprika Chili Powder Cumin Thyme Frank’s Red Hot Sauce Cayenne pepper Garlic powder Apple cider vinegar Bay leaf Crushed red pepper flakes
Dairy products and other refrigerated products
1 large 18-pack of eggs 1 pint of liquid egg whites 1 (5.3 oz.) plus 1 (16 oz.) container of low-fat cottage cheese (I like Good Culture) 1 (8 oz.) container of half and half 1 quart. 1 (8-ounce) block of whole or reduced fat milk 1 small box of reduced-fat cream cheese 1 large wedge of butter 1 small wedge of fresh Parmesan cheese 1 small wedge of Pecorino Romano cheese 1 small package of feta cheese 1 bag (8 ounces) of reduced-fat cheddar cheese 1 bag (8 ounces) of reduced-fat Mexican blend cheese (I like Sargento) 1 bag of part-skim mozzarella cheese (16 oz) (I like Polly-O)
grain*
1 medium bag of dried brown rice (or 10 cups cooked brown rice) 1 loaf of thinly sliced whole wheat bread (I like Dave’s Killer Bread) 1 package of jumbo pasta shells 1 package of orzo pasta 1 medium bag of tortilla chips 1 small package of whole wheat rolls all-purpose flour in small packages
canned and bottled
1 medium jar of sun-dried tomatoes in oil 1 small jar of pesto (or ingredients to make your own) 1 large jar of marinara (or ingredients to make your own) 1 medium jar of salsa 1 can (4 oz.) tomato paste 1 (15-ounce) chickpeas 1 can (15 oz.) can low-sodium black beans 1 can (15 oz.) pinto beans 1 carton (32 oz.) low-sodium chicken soup oz) or stock 1 can (14 oz) chicken broth 1 carton (32 oz) low-sodium beef broth
frozen
1 bag of corn grains (sachet) 1 bag of peas (sachet)
Other dry goods
1 small package of roasted shelled pistachios (if purchased from a bulk bin, you will need 1 tablespoon) 1 small package of raw almonds (if purchased from a bulk bin, you will need 1/2 cup) Granulated sugar 1 small pack of
*Can be purchased gluten-free if desired
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