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
Chilly weather and busy evenings call for healthy, high-protein meals made easy in the slow cooker or Instant Pot! Recipes like Slow Cooker Hungarian Goulash, Slow Cooker Ramen, and Short Rib Soup will not only warm you up but also help you hit your protein goals!
Update About New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.
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:
High Protein Diet 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 (2/24)
B: Savory Cottage Cheese Bowls
L: Chicken Brown Rice Bowl (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,129* Protein: 103g
TUESDAY (2/25)
B: High Protein Omelet with ½ a grapefruit
L: Chicken Brown Rice Bowl
D: Enchilada Turkey Meatloaf with Avocado Quinoa Salad
Total Calories: 1,260* Protein: 110.5g
WEDNESDAY (2/26)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad (½ recipe)
D: Skillet Lasagna with Raw Shredded Brussels Sprouts Salad with Lemon and Oil
Total Calories: 1,398* Protein: 105.5g
THURSDAY (2/27)
B: High Protein Omelet with ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad
D: Slow Cooker Chicken and Sausage Creole with ¾ cup brown rice
Total Calories: 1,465* Protein: 108g
FRIDAY (2/28)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Slow Cooker Chicken and Sausage Creole with ¾ cup brown rice
D: Pad Thai (recipe x 2)
Total Calories: 1,188* Protein: 102g
SATURDAY (3/1)
B: Protein PB & J Smoothie Bowl (recipe x 4) topped with 1 tablespoon melted peanut butter
L: Red Lentil Soup with 2 ounces multigrain baguette
D: DINNER OUT
Total Calories: 749* Protein: 40g
SUNDAY (3/2)
B: ¼ Smoked Turkey Sausage Breakfast Skillet
L: LEFTOVER Red Lentil Soup with ½ grilled cheese**
D: Turmeric Roasted Chicken and Sweet Potatoes
Total Calories: 1,372* Protein: 115.5g
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
** Grilled cheese includes 1 slice sourdough bread, 1 (.75 ounce) slice cheddar cheese.
Shopping list
Produce
- 1 large grapefruit
- 2 medium PLUS 1 large lemon
- 4 medium limes
- 5 Persian (mini) cucumbers (or 2 medium English)
- 3 medium red bell peppers
- 1 medium green bell pepper
- 2 medium jalapenos (1 is optional for Enchilada Meatloaf)
- 2 medium heads garlic
- 2 large shallots
- 1 (2-inch) piece fresh ginger
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 10 ounces bean sprouts
- 1 (4-ounce) package white mushrooms
- 2 (12-ounce) packages riced cauliflower (can buy frozen, if desired)
- ½ pound Brussels sprouts
- 1 pound (2) sweet potatoes or yams
- 3 medium carrots
- 3 medium bunches scallions (you need about 22)
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 2 dry pints grape or cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small red onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 package smoked turkey sausage, such as Kielbasa (you need 10 ounces)
- 1 package chicken Andouille sausage (you need 9 ounces)
- ¾ pound boneless, skinless chicken breast (or 8 ounces pre-cooked)
- 1 ½ pounds boneless, skinless chicken thighs
- 4 chicken drumsticks
- 4 medium (bone-in) chicken thighs
- 1 ½ pounds 93% lean ground turkey
- ½ pound 93% lean ground beef
- 1 pound medium peeled and deveined shrimp
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)
- Turmeric
- Cumin
- Reduced sodium soy sauce*
- Curry powder
- Sriracha sauce
- Onion powder
- Creole seasoning
- Cayenne pepper
- Rice vinegar
- Fish sauce
- Chili powder
- Garlic powder
- Herb de Provence or poultry seasoning
- Ground ginger
- Crushed red pepper flakes
Dairy & Misc. Refrigerated Items
- 2 (16-ounce) packages low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container plain whole milk Greek yogurt
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 2 (16-ounce) packages extra-firm tofu (set aside 4 ounces for Pad Thai)
- 1 (8-ounce) container milk of your choice (oat, almond, dairy, etc.)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican cheese blend (can sub 1/3 cup cheddar in Enchilada Meatloaf, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) package sliced cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 (8-ounce) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container quick oats
- 1 package dry pasta noodles (such as Mafalda, Campanelle, bow-ties or lasagna noodles)
- 1 package dry rice noodles or rice sticks (you need 6 ounces)
- 1 small package dry brown rice (or 4 cups pre-cooked)
- 1 small package dry quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 2 (32-ounce) cartons chicken or vegetable broth
- 1 (32-ounce) carton chicken bone broth
- 1 (15-ounce) can low sodium chicken broth (can sub 1 cup chicken bone broth in Chicken and Sausage Creole, if desired)
- 1 (10-ounce) can mild enchilada sauce
- 1 (4-ounce) can mild chopped green chilies
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (14.5-ounce) can diced tomatoes
- 1 (4-ounce) can tomato sauce
- 1 (15-ounce) can reduced sodium black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 large package blueberries
- 1 large package sliced strawberries
- 1 small package corn kernels
Misc. Dry Goods
- 1 small package shelled peanuts (if buying from bulk bin, you need about ½ cup)
- 1 small package shelled roasted pistachios (if buying from bulk bin, you need about ¼ cup)
- 1 package vanilla protein powder
- 1 small package granulated sugar
- 1 small bottle white wine (can sub 1/3 cup chicken broth in Turmeric Roasted Chicken, if desired)
- 1 (1-pound) package dry red or yellow lentils
*You can buy gluten free, if desired
