A free, 7-day high-protein diet meal plan that includes breakfast, lunch, and dinner ideas plus a complete shopping list. All recipes list macros and Weight Watchers points to help you track your intake.
7 Day High Protein Diet Meal Plan
Cool weather and busy evenings are ideal for simple, protein-rich meals that can be made in a slow cooker or Instant Pot. Hearty options like Slow Cooker Hungarian Goulash, Slow Cooker Ramen, and Short Rib Soup will warm you up and help you meet your protein goals without extra fuss.
Update About New WW Points Plan
WW recently added new zero-point foods (including oatmeal). I’m updating recipes to reflect the new plan—many are already updated from 2018 through 2025. In the meantime, every recipe on the site links to the WW recipe builder on mobile, which will calculate the new points automatically.
Why High Protein?
I’ve followed a high-protein approach for several years to support muscle growth and improve satiety, and it’s made a real difference. Eating more protein helps me feel stronger and reduces cravings for sweets and snacks between meals. If you struggle to reach your protein targets, this weekly meal plan is designed to make it easier. If it’s helpful, I plan to share one or two new high-protein plans each month and I’m also working on a high-protein cookbook.
A practical way to meet daily protein goals is to distribute protein across three meals and snacks. For example, with a 120-gram daily target, aim for roughly 30 grams per meal plus 10–30 grams from snacks. If you’re unsure how much protein you need, consult credible nutrition resources or a registered dietitian for personalized guidance.
How It Works
These meal plans are intended as flexible guides. There’s plenty of room to add extra food—coffee, beverages, fruit, snacks, or dessert—or to swap recipes for meals you prefer. Breakfasts and lunches Monday–Friday are sized for one person; dinners and weekend meals are designed to serve a family of four. Many recipes yield leftovers suitable for a second meal or lunch the next day. Depending on your goals, aim for at least 1,500 calories per day as a baseline; individual needs vary by age, weight, activity level, and health objectives. Consult your nutritionist or dietitian for recommendations tailored to you.
Note
If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, you may need to limit protein. Always check with a healthcare provider or registered dietitian before significantly increasing protein intake, especially if you have an underlying medical condition.
If you’re active on social media, consider joining the Skinnytaste Facebook Community to see how others are preparing the recipes and to share your own photos. You can also subscribe to the newsletter to receive future meal plans directly by email.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, affirmations, and weekly intentions—useful for organizing meals and staying on track.
Where to Purchase
- Amazon
- Barnes & Noble
- IndieBound
High Protein Diet Meal Plan
Breakfasts and lunches Monday–Friday are designed for one serving; dinners and weekend meals serve four. Some recipes make enough for leftovers, which are noted in the plan. Use the comprehensive shopping list below to prepare everything for the week. Add high-protein snacks to help you meet your daily targets.
MONDAY
B: Savory Cottage Cheese Bowl
L: Chicken Brown Rice Bowl (double recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (double recipe)
Total Calories: 1,129* Protein: 103 g
TUESDAY
B: High-Protein Omelet with ½ grapefruit
L: Chicken Brown Rice Bowl
D: Enchilada Turkey Meatloaf with Avocado Quinoa Salad
Total Calories: 1,260* Protein: 110.5 g
WEDNESDAY
B: Savory Cottage Cheese Bowl
L: Leftover Enchilada Turkey Meatloaf with Fiesta Bean Salad (half recipe)
D: Skillet Lasagna with Raw Shredded Brussels Sprouts Salad
Total Calories: 1,398* Protein: 105.5 g
THURSDAY
B: High-Protein Omelet with ½ 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: 108 g
FRIDAY
B: Savory Cottage Cheese Bowl
L: Leftover Slow Cooker Chicken and Sausage Creole with ¾ cup brown rice
D: Shrimp Pad Thai (double recipe)
Total Calories: 1,188* Protein: 102 g
SATURDAY
B: Protein PB & J Smoothie Bowl (quadruple recipe) topped with 1 tablespoon melted peanut butter
L: Red Lentil Soup with 2 oz. multigrain baguette
D: Dinner out
Total Calories: 749* Protein: 40 g
SUNDAY
B: ¼ of 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: 115.5 g
*This plan is a guide; many women find ~1,500 calories per day to be a good baseline but individual needs vary. The plan leaves room for coffee, snacks, fruit, dessert, or a glass of wine. **Grilled cheese: 1 slice sourdough bread + one 0.75 oz slice cheddar cheese.
*Google doc (shopping list and printable plan available)
Shopping list
Produce
- 1 large grapefruit
- 2 medium plus 1 large lemon
- 4 medium limes
- 5 Persian (mini) cucumbers or 2 medium English cucumbers
- 3 medium red bell peppers
- 1 medium green bell pepper
- 2 medium jalapeños (1 optional for enchilada meatloaf)
- 2 medium heads garlic
- 2 large shallots
- 1 (2-inch) piece fresh ginger
- 2 small (5 oz) plus 1 medium (6 oz) Hass avocados
- 10 oz bean sprouts
- 1 (4 oz) package white mushrooms
- 2 (12 oz) packages riced cauliflower (frozen is fine)
- ½ lb Brussels sprouts
- 1 lb sweet potatoes or yams (about 2)
- 3 medium carrots
- 3 bunches scallions (about 22 total)
- 1 (5 oz) container baby spinach
- 1 (5 oz) container baby arugula
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil
- 2 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 (about 10 oz)
- 1 package chicken Andouille sausage (about 9 oz)
- ¾ lb boneless, skinless chicken breast (or 8 oz pre-cooked)
- 1½ lb boneless, skinless chicken thighs
- 4 chicken drumsticks
- 4 medium bone-in chicken thighs
- 1½ lb 93% lean ground turkey
- ½ lb 93% lean ground beef
- 1 lb peeled and deveined shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt
- Pepper or peppercorns
- Turmeric
- Cumin
- Reduced sodium soy sauce
- Curry powder
- Sriracha
- 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 oz) packages low-fat cottage cheese
- 1 (6 oz) container plain whole-milk Greek yogurt
- 1 dozen large eggs (18-pack listed originally)
- 1 pint liquid egg whites
- 2 (16 oz) packages extra-firm tofu (reserve 4 oz for Pad Thai)
- 1 (8 oz) container milk of choice (oat, almond, dairy, etc.)
- 1 (8 oz) bag shredded cheddar cheese
- 1 (8 oz) bag shredded Mexican cheese blend
- 1 (8 oz) bag shredded part-skim mozzarella
- 1 (8 oz) package sliced cheddar
- 1 small block gruyere
- 1 small wedge fresh Parmesan
Grains
- 1 (8 oz) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container quick oats
- 1 package dry pasta (e.g. mafalda, campanelle, bow-ties or lasagna noodles)
- 1 package dry rice noodles or rice sticks (about 6 oz)
- 1 small package dry brown rice or 4 cups pre-cooked brown rice
- 1 small package dry quinoa or 1½ cups pre-cooked quinoa
Canned and Jarred
- 1 small jar peanut butter
- 2 (32 oz) cartons chicken or vegetable broth
- 1 (32 oz) carton chicken bone broth
- 1 (15 oz) can low-sodium chicken broth
- 1 (10 oz) can mild enchilada sauce
- 1 (4 oz) can mild chopped green chilies
- 1 (4 oz) can tomato paste
- 1 (28 oz) can crushed tomatoes
- 1 (14.5 oz) can diced tomatoes
- 1 (4 oz) can tomato sauce
- 1 (15 oz) can reduced-sodium black beans
- 1 (15 oz) can chickpeas
Frozen
- Large package frozen blueberries
- Large package frozen sliced strawberries
- Small package frozen corn kernels
Misc. Dry Goods
- Package shelled peanuts (about ½ cup if from bulk)
- Package shelled roasted pistachios (about ¼ cup if from bulk)
- Vanilla protein powder
- Small packet granulated sugar
- Small bottle white wine (optional; can substitute chicken broth in some recipes)
- 1 lb dry red or yellow lentils
You can choose gluten-free options for grains if needed.