A free, 7-day high protein diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points to help you track meals and stay on target.
7-Day High Protein Diet Meal Plan
I’ve been following a high-protein approach for several years and it has been transformative. Eating more protein keeps me satisfied, supports lean muscle maintenance, and reduces cravings for sweets and snacks between meals. Many readers have asked for a simple, flexible weekly plan to help reach daily protein goals, so here is a free 7-day plan you can use and adapt. If you like it, I’ll share new plans regularly.
A practical way to reach a protein target—say 120 grams per day—is to spread it across meals: aim for roughly 30 grams at each main meal and 15–20 grams with snacks. This plan is designed to be flexible: swap recipes, add snacks, coffee, fruit or a glass of wine as needed for your calorie and activity level.
If you’re new to these meal plans, I publish free, flexible 7-day healthy plans as guides with plenty of room to customize. You can search my recipe index by course to swap meals you prefer. As a baseline, many women should aim for around 1,500 calories per day, though individual needs vary based on age, weight, and goals.
This plan includes an organized grocery list to streamline shopping, reduce waste, and make weeknight cooking easier. Having ingredients on hand helps you stick to your plan and saves time and money.
If you’d like community support, I host an active Facebook group where people share photos and tips from these meal plans. You can also subscribe to email updates to receive new plans when they’re published.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound weekly planner with tear-out meal planning pages, a 12-week sample plan, recipes and grocery lists to help organize your weeks. It’s designed to make weekly planning simple and consistent.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- IndieBound
A note about WW Points
All recipes included in this plan display updated Weight Watchers (WW) points where available. The WW button in recipe cards links to the Weight Watchers recipe builder for users who are logged in and want to add meals to their plan (US accounts only). Cookbook recipes in the site index are also updated to reflect the current program.
Meal Plan:
Breakfast and lunch from Monday through Friday are portioned for one person; dinners and weekend meals are scaled to serve a family of four. Some recipes yield leftovers that work well for lunches or a second dinner. The grocery list below covers all ingredients you’ll need for the week.
MONDAY (10/7)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (double batch)
Total Calories: 1,307*
TUESDAY (10/8)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: One-Pot Chicken Fajita Pasta
Total Calories: 1,244*
WEDNESDAY (10/9)
B: Meal Prep Breakfast Taco Scramble
L: Leftover One-Pot Chicken Fajita Pasta
D: Ropa Vieja with ¾ cup brown rice** and Cuban-Style Black Beans
Total Calories: 1,468*
THURSDAY (10/10)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Ropa Vieja with ¾ cup brown rice and 1 ounce avocado
D: Shrimp and Andouille Sheet Pan Dinner with Crispy Oven Roasted Baby Potatoes
Total Calories: 1,533*
FRIDAY (10/11)
B: 15-Minute Protein Chia Seed Cereal
L: Leftover Ropa Vieja with ¾ cup brown rice and 1 ounce avocado
D: Air Fryer Fish Sticks with Coleslaw
Total Calories: 1,244*
SATURDAY (10/12)
B: Tropical Chia Pudding Breakfast Bowl (double batch)
L: Chicken Club Lettuce Wrap Sandwich (quadruple batch) with baby carrots
D: Dinner out
Total Calories: 607*
SUNDAY (10/13)
B: Pumpkin Pancake Muffins with ½ cup plain Greek yogurt and ½ teaspoon honey
L: BBQ Chicken Tenders in Air Fryer with Sweet Potato Carrot Tots
D: Crock Pot Pork Roast with Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,288*
*This is a guide. Many women should aim for about 1,500 calories per day, but individual needs vary—use a trusted calculator to estimate your personal needs. I’ve left room in the plan to add extra beverages, snacks, fruit, dessert, or wine as desired. **Make an extra 1 ½ cups of rice for lunches on Thursday and Friday.
*Shopping list available in the linked Google document for easy printing and editing.
Shopping list
Produce
- 1 small Honeycrisp or other sweet apple
- 1 (6-ounce) container raspberries or blackberries
- 2 medium kiwis
- 2 small mangos
- 3 medium lemons
- 3 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 2 medium plus 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium green bell pepper
- 2 mini (Persian) cucumbers or 1 small English cucumber
- 13 ounces Baby Bella mushrooms
- 2½ pounds baby gold or red potatoes
- 1 large (8-ounce) sweet potato
- ¾ pound shredded Brussels sprouts
- 2 (12-ounce) packages riced cauliflower
- 1 small head broccoli
- 1 small bunch large carrots
- 1 medium package baby carrots
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch cilantro
- 1 small bunch Italian parsley (or another garnish herb)
- 1 small bunch/container dill
- 1 (5-ounce) clamshell mixed baby greens or arugula
- ½ small head green cabbage or 1 bag pre-shredded
- ½ small head purple cabbage or 1 bag pre-shredded
- 1 large head iceberg lettuce
- 1 large vine-ripened tomato
- 1 large red onion
- 1 large white onion
- 1 small, 1 medium and 1 large yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- ¾ pound smoked sausage (andouille or similar)
- 1 pound boneless, skinless chicken breasts
- 1½ pounds (about 12) chicken tenderloins
- ¾ pound large peeled and deveined shrimp
- ½ pound sushi-grade tuna
- 1½ pounds skinless wild cod, sea bass or haddock
- 2 pounds flank steak
- 2 pounds lean boneless pork sirloin roast
- ¾ pound sliced deli chicken or turkey breast
- 1 package center-cut bacon
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister (optional)
- Kosher salt
- Black pepper or pepper grinder
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Oregano
- Reduced sodium soy sauce
- Sesame oil
- Sriracha
- Wasabi paste
- Rice wine vinegar
- Furikake
- Curry powder
- Sazon
- Bay leaves
- Red and white wine vinegar
- Creole seasoning
- Cayenne pepper
- Italian seasoning
- Light mayonnaise
- Dijon mustard
- Paprika and smoked paprika
- Old Bay seasoning
- Pumpkin pie spice
- Vanilla extract
- Maple syrup (optional)
- BBQ sauce
- Honey
- Balsamic vinegar
Dairy & Refrigerated
- 18-pack large eggs
- 1 (8-ounce) package reduced-fat shredded Mexican cheese blend
- 1 (8-ounce) package shredded mozzarella
- 1 small wedge Pecorino Romano or Parmesan
- 1 small package gorgonzola or blue cheese
- 1 small container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (32-ounce) container whole-milk plain Greek yogurt
- 1 pint nonfat milk
- 1 quart unsweetened almond milk
- 2 (14-ounce) packages extra-firm tofu
Grains*
- 1 (16-ounce) package short pasta
- 1 small package dry brown rice or 4½ cups pre-cooked
- 1 small package unbleached all-purpose flour
- Seasoned breadcrumbs and panko varieties
- 1 package dry stone-ground polenta
Canned and Jarred
- 1 small jar smooth peanut butter
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (10-ounce) can mild RoTel diced tomatoes and green chiles
- 1 (32-ounce) carton reduced or low-sodium chicken broth
- 1 (32-ounce) carton chicken broth
- 1 (15-ounce) can black beans
- 1 (15-ounce) can pumpkin puree
- 1 medium jar green pitted olives
- 1 small jar dill pickles
- 1 small jar salsa
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- Chopped peanuts (¼ cup if from bulk)
- Pecan halves (¼ cup if from bulk)
- Dried unsweetened shredded coconut (¼ cup if from bulk)
- Chia seeds
- 1 small bottle dry white wine (optional; can substitute broth)
- 1 small package vanilla protein powder
- Baking powder
- Monk fruit or preferred sweetener
Non-Food Goods
- Parchment paper
*You can buy gluten-free alternatives where desired.