A free, 7-day high-protein, high-fiber diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macro breakdowns and Weight Watchers points where available.
7 Day High-Protein High-Fiber Diet Meal Plan
High-protein diets are popular for weight loss, muscle building, and appetite control. Pairing protein with plenty of fiber makes those benefits even more effective. This 7-day plan is designed to deliver at least 120 grams of protein and 25 grams of fiber daily to help you feel full, reduce cravings, stabilize blood sugar, and support gut health.
Update About New WW Points Plan
Weight Watchers added new zero-point foods (including oatmeal), and recipe point values are being updated. Many recipes on the site are integrated with the WW recipe builder, which will reflect the newest point values automatically when accessed from a mobile device.
Why High Protein and High Fiber?
I’ve followed a high-protein approach for several years to support muscle gain and overall satiety. Protein helps you feel satisfied and reduces the urge to snack on sweets or chips. When you combine protein with fiber-rich foods, the effect is amplified: fiber slows digestion, curbs cravings, stabilizes blood sugar, and feeds beneficial gut bacteria that support digestion, immunity, and mood. This meal plan blends both strategies to help you reach your goals.
How This Meal Plan Works
This plan is a flexible guide meant to be adapted to your needs. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and weekend meals are designed to serve a family of four. Some recipes yield leftovers that can be used for an extra dinner or lunch the next day. Aim for at least 1,500 calories per day as a baseline, adjusting for your age, weight, activity level, and goals. Consult a registered dietitian or healthcare professional for personalized recommendations.
Important Note
If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, you may need to limit protein intake. Always consult your healthcare provider before making significant dietary changes.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner includes 52 weeks of meal-planning grids, a 12-week plan, 30 recipes, and tear-out grocery lists. It also has spaces for gratitude, affirmations and weekly intentions to help you plan your week with purpose.
High Protein Diet Meal Plan
Breakfasts and lunches during the workweek are single servings. Dinners and weekend meals are scaled for four people. Add high-protein snacks between meals if you need extra calories or protein to reach your daily target.
MONDAY
B: Egg White Grill and 2 clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
Total Calories: 1,591* • Protein: 126.5 g
TUESDAY
B: Egg White Grill and 2 clementines
L: Ahi Tuna Poke Stacks
D: Skillet Ground Turkey Taco Cauliflower Rice with 2 tbsp shredded Mexican cheese and Quick Black Beans
Total Calories: 1,460* • Protein: 127.5 g
WEDNESDAY
B: Egg White Grill and 2 clementines
L: Chicken Egg Roll Bowl with 1 cup steamed edamame
D: Air Fryer Bacon-Wrapped Pork Tenderloin with Harvest Kale Salad and Roasted Winter Squash
Total Calories: 1,497* • Protein: 127 g
THURSDAY
B: Egg White Grill and 2 clementines
L: Chicken Egg Roll Bowl with 1 cup steamed edamame
D: Cheeseburger Crunch Wraps with Skinny Garlic Parmesan Fries (double batch)
Total Calories: 1,465* • Protein: 128 g
FRIDAY
B: Savory Cottage Cheese Bowl with an extra tablespoon pistachios
L: Chicken Egg Roll Bowl with 1 cup steamed edamame
D: Shrimp Fajitas with half a batch of Best Guacamole and 12 tortilla chips
Total Calories: 1,425* • Protein: 122.5 g
SATURDAY
B: Slow Cooker Steel Cut Oats
L: Tuscan White Bean Soup with Meatballs
D: Dinner out
Total Calories: 610* • Protein: 36.5 g
SUNDAY
B: Strawberry Banana Smoothie (quadruple batch)
L: Leftover Tuscan White Bean Soup with 2 oz multigrain baguette and 2 tsp butter
D: Slow Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Total Calories: 1,494* • Protein: 128.5 g
*This is a general guide. Women may find around 1,500 calories per day a useful baseline; individual needs vary. Consult a trusted calculator or nutrition professional to estimate your personal calorie requirements.
Shopping List
Produce
- 5 medium ripe bananas
- 2 (6-ounce) containers berries of your choice (or frozen mixed berries)
- 8 clementines
- 1 medium lemon
- 3 medium limes
- 1 small pomegranate or container of seeds
- 3 small (5-ounce) and 2 medium (6-ounce) Hass avocados
- 1 medium and 1 large cucumber
- 6 red bell peppers (mix of sizes)
- 2 large cubanelle peppers
- 1 small jalapeño (optional)
- 3 large heads garlic
- 1 (2-inch) piece fresh ginger
- About 2 pounds carrots plus 2 large carrots
- 1 small bunch celery
- 2 heads baby bok choy
- 1½ pounds broccoli florets
- 1 medium head cauliflower
- 1 (12-ounce) bag riced cauliflower
- 1 medium acorn squash
- 2 medium russet potatoes
- 1 large bunch scallions
- Fresh herbs: parsley, cilantro, sage, thyme (small bunches)
- 1 small bunch culantro (if available)
- 1 (14-ounce) bag coleslaw or broccoli slaw mix
- 1 medium bunch collard greens or kale and 1 bunch Lacinato kale
- 1 small head romaine lettuce
- Dry pint grape or cherry tomatoes
- 1 small red onion, 2 small sweet onions, and 4 medium yellow onions
Meat, Poultry and Fish
- 1 lb boneless, skinless chicken breasts
- 1 lb 93% lean ground chicken
- 2½ lb 93% lean ground turkey
- ½ lb sweet Italian chicken sausage
- 1 package center-cut bacon
- ¾ lb raw sushi-grade tuna
- 1½ lb peeled and deveined shrimp
- 1 (1½-lb) pork tenderloin
- 2 lb beef chuck roast
Condiments and Spices
- Extra virgin olive oil and canola oil
- Cooking spray or oil mister
- Kosher salt and black pepper
- Onion powder, garlic powder, cinnamon
- Pure maple syrup and vanilla extract (optional)
- Reduced sodium soy sauce, sesame oil, rice vinegar
- Sriracha, Thai sweet chili sauce, Dijon mustard, ketchup
- Furikake or toasted sesame seeds, sesame seeds
- Cumin, chili powder, oregano, paprika (sweet and hot)
- Sazon, bay leaves, chipotle chili powder, caraway seeds
- Balsamic vinegar, mayonnaise, mirin or rice wine
Dairy & Refrigerated
- ½ dozen large eggs and 1 pint liquid egg whites
- 2 (14-oz) packages extra-firm tofu
- Butter, low-fat milk (or milk of choice), low-fat buttermilk
- 5.3-oz container low-fat cottage cheese
- 8-oz bag shredded Mexican cheese blend and sliced cheddar/American
- Small wedge fresh Parmesan and optional sour cream
Grains
- Multi-grain English muffins
- Multigrain baguette
- 10-inch low-carb tortillas and taco-size low-carb tortillas
- Quick-cooking steel-cut oats
- Dry brown rice and dry white rice (or pre-cooked rice)
- All-purpose flour and seasoned breadcrumbs
- A large bag of tortilla chips
Canned and Jarred
- 2 (15-oz) cans cannellini or navy beans
- 1 (15-oz) can black beans
- Sliced dill pickles
- 2 (32-oz) cartons unsalted chicken bone broth
- 1 (14-oz) can low-sodium beef broth, plus crushed tomatoes and tomato sauce
- Tomato paste and a small jar of salsa
Frozen
- Shelled edamame and in-pod edamame
- Frozen strawberries
Dry Goods & Misc.
- Unflavored or vanilla protein powder
- Ground flaxseed (meal)
- Chicken bouillon or concentrated bouillon paste
- Roasted shelled pistachios and pecan halves
- Brown sugar and monk fruit or other sweetener (optional)
Non-Food
- Kitchen twine
You can substitute gluten-free products where noted.