7-Day High-Protein Meal Plan: Recipes and Shopping List

A free 7-day high-protein meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macronutrient breakdowns and Weight Watchers points where available.

7 Day High Protein Diet Meal Plan

If you have end-of-summer vegetables to use up, this meal plan makes them shine. Recipes like Grilled Chicken Chickpea Salad, Shrimp and Zucchini Pasta in a light tomato sauce, and Late Summer Vegetable Enchilada Pie are tasty ways to clear the garden while helping you meet daily protein goals.

Why High Protein?

I’ve followed a high-protein approach for a few years to support muscle gain and overall satiety. Eating more protein has helped me feel stronger and less likely to snack on sweets or chips. If you find it hard to hit your protein targets, this weeklong meal plan offers a practical framework you can repeat or adapt. I plan to share new high-protein plans each month and I’m developing a high-protein cookbook—more on that soon.

I usually spread protein across three main meals and snacks. For example, with a 120 g/day target I aim for about 30 g at each meal and 10–30 g from snacks. If you’re unsure how much protein you need, consider consulting a reliable nutrition resource or a registered dietitian for personalized guidance.

How It Works

These meal plans are guides with plenty of flexibility. Add beverages, fruit, extra snacks, desserts or swap recipes to suit your taste. Search the recipe index by course if you want alternatives. As a baseline, aim for at least 1,500 calories per day depending on your goals, age and activity level, but consult a nutrition professional for individualized recommendations.

Note

People with kidney or liver disease, gout, certain metabolic conditions, or older adults with reduced kidney function may need to limit protein. Consult your healthcare provider or a dietitian before making major changes to your protein intake, especially if you have underlying health conditions.

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Where to buy the Skinnytaste meal planner

• Amazon
• Barnes & Noble
• Indie Bound

High Protein Diet Meal Plan

Breakfasts and lunches Monday through Friday are planned as single servings; dinners and all weekend meals are planned for a family of four. Many recipes yield leftovers suitable for an extra night or next-day lunch. Use the shopping list below to prepare all recipes on the plan, and consider adding high-protein snacks to help meet your daily targets.

MONDAY (8/24)
B: Meal Prep Breakfast Taco Scramble
L: Tuna White Bean Salad
D: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad

Total Calories: 1,445* • Protein: 120 g

TUESDAY (8/25)
B: Meal Prep Breakfast Taco Scramble
L: Tuna White Bean Salad
D: Slow Cooker Birria Tacos with Cilantro-Lime Cauliflower Rice (double recipe)

Total Calories: 1,342* • Protein: 129 g

WEDNESDAY (8/26)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Salad with Lemon and Dill on whole-grain bread
D: Leftover Birria Tacos with Cilantro-Lime Cauliflower Rice

Total Calories: 1,222* • Protein: 127 g

THURSDAY (8/27)
B: Meal Prep Breakfast Taco Scramble
L: Chicken Salad with Lemon and Dill on whole-grain bread
D: Quick Garlic-Lime Marinated Pork Chops with Instant Pot Mashed Potatoes and Grilled Zucchini

Total Calories: 1,181* • Protein: 126 g

FRIDAY (8/28)
B: Strawberry Banana Smoothie
L: Chicken Salad with Lemon and Dill on whole-grain bread
D: Fish Florentine with Orzo, Zucchini and Tomato

Total Calories: 1,227* • Protein: 123.5 g

SATURDAY (8/29)
B: 2 scrambled eggs + 1 egg white, 2 slices bacon, whole-grain toast, 1 cup strawberries
L: Chicken Summer Rolls
D: Dinner out

Total Calories: 675* • Protein: 51 g

SUNDAY (8/30)
B: Warm Peach Crisp Yogurt Bowls (x4)
L: Ahi Tuna Poke Stacks (x2)
D: Buffalo Turkey Burgers with Blue Cheese Broccoli Slaw and Rainbow Potato Salad

Total Calories: 1,439* • Protein: 125 g

*Calories are an estimate. This plan offers flexibility—add drinks, snacks, dessert, or extra portions to meet your individual calorie and protein needs. Women often target ~1,500 calories per day, but requirements vary by activity level, age and goals. Use a trusted calculator for a personalized estimate.

Shopping list

Produce

• 1 medium banana
• 4 medium peaches
• 1 lb fresh strawberries
• 1 medium and 1 large lemon
• 7 medium limes
• 2 Hass avocados (6 oz each)
• 1 head garlic
• 1 small shallot
• 2 cucumbers
• 3 zucchini (small + 2 medium)
• 1 small bunch celery
• 1 small carrot
• 1 lb baby gold or red potatoes
• 1½ lb multi-color potatoes
• 2 lb Russet potatoes
• 1 small and 1 medium red bell pepper
• 2 heads cauliflower
• 1 small package tri-color coleslaw
• 1 small package broccoli slaw
• 1 lb baby arugula
• 1 lb baby spinach
• 1 large bunch scallions (about 9)
• Small bunches of fresh dill, mint, basil, cilantro and Italian parsley
• 1 small plum tomato
• 1 small red onion
• 1 small and 1 medium yellow onion

Meat, Poultry & Fish

• 1 package center-cut bacon
• 1 rotisserie chicken
• 1 lb 93% lean ground chicken
• 1 lb 99% lean ground turkey
• 1¼ lb 93% lean ground turkey
• 1½ lb raw sushi-grade tuna
• 1¼ lb (4) skinless white firm fish fillets (grouper, flounder, bass or halibut)
• 1¼ lb (4) boneless pork chops
• 2½ lb beef pot roast or chuck roast

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray or oil mister
• Kosher salt
• Freshly ground black pepper
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Vanilla extract (optional for smoothies)
• Cinnamon
• Dijon mustard
• Soy sauce (regular or reduced sodium)
• Sambal Oelek
• Hoisin sauce
• Sesame oil
• Sriracha
• Rice vinegar and white vinegar
• Furikake or sesame seeds
• Mayonnaise (regular or light)
• Onion powder
• Bay leaves
• Red wine vinegar
• Yellow mustard
• Frank’s RedHot sauce

Dairy & Refrigerated

• 18 large eggs
• 1 pint liquid egg whites
• Butter (small box) and a small tub of whipped butter
• 32 oz high-protein vanilla yogurt (e.g., Oikos Pro)
• 16 oz low-fat cottage cheese
• 5.3 oz 2% plain Greek yogurt
• Light sour cream
• 8 oz low-fat milk or protein dairy-free milk
• 1 pint low-fat buttermilk
• 8 oz half and half
• Light blue cheese dressing or ingredients to make your own
• 8 oz reduced-fat cream cheese
• 8 oz shredded reduced-fat Mexican cheese blend
• 8 oz shredded part-skim mozzarella
• 8 oz shredded Monterey Jack (or Oaxaca/queso chihuahua)
• Sliced reduced-fat cheddar
• Fresh Parmesan wedge

Grains

• Small package granola
• Whole-grain sliced bread
• Whole-grain hamburger buns
• Corn tortillas (about 16)
• Lasagna noodles (NOT no-boil)
• Orzo pasta
• Seasoned whole wheat breadcrumbs
• Dry short-grain brown rice (or 2 cups pre-cooked)

Canned & Jarred

• Dill pickle spears
• Capers
• Salsa
• Pesto
• 4 oz tomato sauce
• 14.5 oz crushed tomatoes (fire-roasted if available)
• Jarred marinara or ingredients to make your own
• Two 3 oz packets tuna in water
• 15.5 oz can Navy beans
• Chipotle peppers in adobo (or other dried chiles for birria)
• 32 oz carton beef broth

Frozen

• Small bag frozen strawberries

Miscellaneous

• Ground flax meal
• 8-inch round rice paper sheets
• Single-serve unflavored or vanilla protein powder
• Monk fruit sweetener or sweetener of choice
• Small package brown sugar

Items marked with an asterisk in specific recipes may be substituted with gluten-free alternatives if needed.