7-Day High-Protein, High-Fiber Meal Plan for Weight Loss

A free, 7-day high-protein, high-fiber meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutritional information such as macros and Weight Watchers points to help you stay on track.

7-Day High-Protein, High-Fiber Diet Meal Plan

Game-day spreads and weekend gatherings can be both delicious and nutritious. These crowd-pleasing appetizers and mains deliver big flavor while helping you hit your protein targets. Try options like Mini Bell Pepper Loaded Turkey Nachos (18g protein), Air Fryer Chicken Wings (25.5g protein), or a fiber-rich guacamole (4g fiber) to keep guests satisfied and energized.

Why High Protein?

I’ve followed a high-protein approach for several years focused on building muscle and feeling more satisfied between meals. Eating enough protein has helped me reduce cravings and stay energized throughout the day. If you struggle to meet protein goals, this weekly meal plan is designed to make it easier. I plan to share new high-protein plans regularly and I’m working on a high-protein cookbook—stay tuned.

A practical way to reach daily protein targets is to distribute protein across meals and snacks. For example, with a 120 g/day goal, aim for around 30 g at each main meal and 10–30 g from snacks. If you need guidance on how much protein is right for you, consult a registered dietitian or reliable nutritional resources.

How It Works

These meal plans are guides with flexible portions—feel free to add beverages, fruit, snacks, or switch recipes to suit your taste. Breakfasts and lunches Monday–Friday are sized for one person; dinners and all weekend meals are portioned for a family of four. Some dinners yield leftovers that work well for lunches the next day. Depending on your goals, women may aim for around 1,500 calories per day as a starting point; individual needs will vary by age, activity level, and health goals. Consult your healthcare provider or dietitian for personalized recommendations.

Health Note

If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, you may need to limit protein intake. Before increasing protein significantly, especially with underlying health conditions, consult a healthcare professional or registered dietitian.

If you’re active in the community, consider joining the Skinnytaste Facebook group where members share photos and cooking tips. You can also subscribe to the email list to receive future meal plans directly.

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High-Protein Diet Meal Plan

This plan includes breakfasts and lunches for one person during the week and dinners sized for four (with many recipes making leftovers). A complete grocery list below covers everything needed for the week. Add high-protein snacks when needed to reach your daily protein targets.

MONDAY
B: High Protein Zucchini Omelet for One with two chicken breakfast sausage links and one slice whole grain toast.
L: Tuna White Bean Salad with 2 Tbsp raw almonds.
D: Greek Tofu Bowls (double batch) with Roasted Cauliflower and Chickpeas with Minted Yogurt (half recipe).

Total Calories: 1,568* • Protein: 120.5 g • Fiber: 30 g

TUESDAY
B: High Protein Zucchini Omelet for One with two chicken breakfast sausage links and whole grain toast.
L: Tuna White Bean Salad.
D: Ground Turkey Tacos with Cuban-Style Black Beans and Cilantro Lime Cauliflower Rice.

Total Calories: 1,477* • Protein: 120 g • Fiber: 34 g

WEDNESDAY
B: Carrot Banana Protein Smoothie with 1/4 cup low-fat plain Greek yogurt.
L: 5-Minute Microwave Salmon Rice Bowl.
D: Chicken Marbella with Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes.

Total Calories: 1,431* • Protein: 129 g • Fiber: 25 g

THURSDAY
B: Carrot Banana Protein Smoothie with 1/4 cup low-fat Greek yogurt.
L: Leftover Chicken Marbella with half recipe Chickpea Salad with Cucumbers.
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers and Arugula with Pomegranates, Blue Cheese and Pistachios (double recipe).

Total Calories: 1,406* • Protein: 131 g • Fiber: 26 g

FRIDAY
B: 15-Minute Protein Chia Seed Cereal.
L: Leftover Chicken Marbella with Chickpea Salad.
D: Broiled Fish with Tomato Caper Sauce with 1 cup whole wheat orzo and Roasted Broccoli and Cauliflower.

Total Calories: 1,417* • Protein: 122.5 g • Fiber: 31 g

SATURDAY
B: 1/8 of Breakfast Casserole with Sausage and Spinach and an orange.
L: Asian Chicken Chopped Salad with 1/4 cup shelled edamame.
D: Dinner out.

Total Calories: 745* • Protein: 56.5 g • Fiber: 10 g

SUNDAY
B: Leftover Breakfast Casserole and a pear.
L: Chicken Quesadilla with 1 oz avocado.
D: French Onion Pot Roast with Garlic Mashed Potatoes and 1 cup steamed green beans.

Total Calories: 1,452* • Protein: 127 g • Fiber: 33.5 g

*These calorie and protein estimates are a guide. Women may aim for around 1,500 calories per day, but individual needs vary by activity level, age, and health goals. Use a trusted calculator or consult a professional to determine your ideal intake.

*A detailed Google Doc with notes and adjustments is available for reference.

Shopping List

Produce

• 1 medium ripe banana
• 4 medium oranges
• 4 medium pears
• 1 (6-oz) container raspberries or blackberries
• 1 small pomegranate (or container of seeds)
• 1 medium mango
• 4 medium lemons
• 4 medium limes
• 1 small (5-oz) plus 1 medium (6-oz) Hass avocados
• 3 medium heads garlic
• 2 medium shallots
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeño
• 3 small plus 1 medium red bell peppers
• 2 medium zucchini
• 4 Persian (mini) cucumbers
• 2 medium cucumbers
• 1 medium head baby bok choy
• 1½ pounds green beans
• 2 medium carrots
• 1 small bag baby carrots
• 1 medium plus 1 large head cauliflower (or 1 lb pre-riced)
• ¾ lb broccoli florets
• 2 lb (4 medium) Yukon Gold potatoes
• 1 small bunch scallions
• Fresh herbs: thyme, dill, mint, cilantro, Italian parsley (small bunches)
• 2 (5-oz) clamshells baby spinach
• 1 (1-lb) clamshell baby arugula
• 1 medium head Boston or Bibb lettuce
• 1 small head Romaine lettuce
• 1 small head iceberg lettuce (or small pre-shredded bag)
• 1 medium plum tomato
• 3 vine-ripened tomatoes
• 1 pint cherry or grape tomatoes
• 1 small container pico de gallo (or ingredients to make your own)
• 1 small plus 1 medium red onion
• 1 small plus 3 medium yellow onions

Meat, Poultry and Fish

• 1 small package chicken breakfast sausage links
• ¾ lb ground turkey breakfast sausage
• 1 lb hot Italian chicken sausage
• 1 lb ground chicken
• 1 lb boneless, skinless chicken breasts
• 2½ lb bone-in, skin-on chicken thighs
• 1 lb 93% lean ground turkey
• 1 (6-oz) salmon fillet
• 1½ lb (4) tilapia, flounder, or grouper fillets
• 1 (2½-lb) boneless beef chuck roast

Condiments and Spices

• Extra virgin olive oil, canola oil
• Cooking spray or oil mister
• Kosher salt and fresh ground pepper
• Turmeric, cumin, curry powder, oregano, bay leaves
• Dijon mustard, honey
• Sweet red chili sauce, sriracha, hoisin (optional)
• Sesame oil, rice vinegar, balsamic and red wine vinegar
• Reduced-sodium soy sauce
• Garlic powder, onion powder, taco seasoning (or paprika + chili powder)
• Sweet and savory condiments as needed

Dairy & Refrigerated

• 1 (8-oz) bottle pomegranate juice
• 2 (14-oz) packages extra-firm tofu
• 1 dozen large eggs (or 18-pack if preferred)
• 1 pint liquid egg whites
• 1 (12-oz) container skim milk
• 1 pint unsweetened almond milk
• 1 pint whole or reduced-fat milk
• Low-fat plain Greek yogurt (small containers)
• Light sour cream, whipped butter
• Shredded reduced-fat Mexican cheese blend, part-skim mozzarella
• Feta, blue cheese crumbles, fresh Parmesan or Pecorino wedge

Grains

• Whole wheat orzo
• Whole wheat linguine
• Pearled farro
• Seasoned and plain panko breadcrumbs
• All-purpose flour (small package)
• Whole grain bread (sliced)
• Low-carb whole wheat flour tortillas (burrito size)
• Corn tortillas or crunchy shells

Canned and Jarred

• 2 (3-oz) packets tuna in water
• 1 (8-oz) can water chestnuts
• 1 (15-oz) can low-sodium navy beans
• 1 (15-oz) can black beans
• 1 (15-oz) can chickpeas
• 1 jar pitted Spanish green olives
• 1 jar capers
• 1 (12-oz) jar roasted peppers
• 1 jar sun-dried tomatoes in oil
• 1 (15-oz) can tomato sauce and 1 (15-oz) can crushed tomatoes
• 1 (16-oz) carton beef bone broth, 1 (32-oz) carton low-sodium chicken broth

Frozen

• Shelled edamame
• Pre-cooked brown rice or single-serve shelf-stable brown rice

Misc. Dry Goods

• Unflavored and vanilla protein powder (single-serve or small container)
• Ground flax meal, chia seeds
• Unsalted cashews, shelled pistachios, raw almonds (small packages)
• Granulated and brown sugar
• Pitted prunes
• Small bottle Pinot Grigio and small bottle sherry (optional for recipes)
• Dry onion soup mix (1.25-oz package)

*Gluten-free substitutions can be made where desired.