7-Day High-Protein Meal Plan to Boost Muscle and Energy

A free, 7-day high-protein diet meal plan that includes breakfast, lunch and dinner ideas, plus a complete shopping list. All featured recipes include macros and Weight Watchers points to help you track your intake and stay on target.

7 Day High Protein Diet Meal Plan

I’m excited to share the cover of my upcoming cookbook, Skinnytaste High Protein: 100 Healthy, Simple Recipes to Fuel Your Day, arriving October 7. This book features 100 satisfying recipes, each developed to deliver 30+ grams of protein so you feel full and energized throughout the day. It also includes several high-protein snack ideas for between meals. Thank you for your help choosing the cover — I can’t wait for you to see the finished book. Pre-order is available from several retailers.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and day-to-day energy. Eating protein-rich meals helps me feel satisfied longer and reduces cravings for sweets or snacks. If you find it hard to reach your protein targets, this weekly plan is meant to make that easier. I’ll aim to share new meal plans monthly when possible, and my high-protein cookbook is coming soon.

A practical way to meet higher protein goals is to spread protein across meals and snacks. For example, if your target is about 120 grams per day, try to include at least 30 grams of protein at each main meal and 10–30 grams with snacks. If you’re unsure about your ideal daily protein intake, consult a nutrition resource or a registered dietitian for personalized guidance.

How It Works

These meal plans are flexible guides, designed with plenty of room for substitutions and additions. Feel free to add coffee, drinks, fruit, snacks, or desserts as you prefer. You can also swap any recipe for another from the index. Depending on your goals, aim for at least 1500 calories per day as a starting point, but calorie needs vary by age, weight, activity level and personal goals—consult your nutritionist or healthcare provider for tailored advice.

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 a healthcare provider or dietitian before making significant changes to your protein consumption, especially if you have an existing medical condition.

Join the Skinnytaste Facebook Community to see photos and ideas from readers making these recipes. If you’d like to receive meal plans and updates by email, consider subscribing to the mailing list.

Buy the Skinnytaste meal planner here:

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High Protein Diet Meal Plan

This plan is structured so breakfasts and lunches Monday–Friday serve one, while dinners and all meals for Saturday and Sunday are sized for a family of four. Some recipes yield leftovers that can be used for dinner again or as next-day lunches. The shopping list below includes everything needed for the full week. Add high-protein snacks between meals to help reach your daily protein target.

MONDAY
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices (recipe x2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x2) and 1 cup edamame
Total Calories: 1,306* • Protein: 107g

TUESDAY
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Chicken Salad on Apple Slices
D: Healthy Cod Fish Tacos with Instant Pot Refried Beans
Total Calories: 1,146* • Protein: 104g

WEDNESDAY
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Total Calories: 1,233* • Protein: 102g

THURSDAY
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Chicken Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce, Instant Pot Mashed Potatoes and Roasted Prosciutto-Wrapped Asparagus
Total Calories: 1,194* • Protein: 108g

FRIDAY
B: Carrot Banana Protein Smoothie
L: Leftover Pork Tenderloin with Mashed Potatoes and mixed greens (2 tsp light vinaigrette)
D: Drunken Noodles
Total Calories: 1,192* • Protein: 102.5g

SATURDAY
B: 1/8 serving Breakfast Casserole with Spinach and Sausage
L: Open-Faced Tuna Melt Sandwich (recipe x2) with an apple
D: Dinner out
Total Calories: 632* • Protein: 56.5g

SUNDAY
B: Leftover 1/8 serving Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots, Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Total Calories: 1,152* • Protein: 112.5g

*These totals are a guide. Women may aim for around 1500 calories per day, though individual needs vary. The plan leaves room to add beverages, snacks, fruit, dessert or wine according to your preferences.

Shopping list

Produce

• 8 medium apples
• 3 very ripe bananas
• 4 limes
• 2 lemons
• 3 heads garlic
• 1 shallot
• 1 (2-inch) piece fresh ginger
• 3 large (or 4 medium) golden beets
• 1 small bunch celery
• 1 medium bunch carrots
• 1 small bag baby carrots
• 2 (12-ounce) packages riced cauliflower (frozen is fine)
• 1 medium head cauliflower
• 2 pounds broccoli florets
• 2 pounds red potatoes (about 8 medium)
• 2 pounds Russet potatoes
• ½ pound baby potatoes
• 3 ounces white mushrooms
• 1½ pounds thin asparagus
• 1 small package sugar snap peas (you need 1 cup)
• 1 (1-pound) clamshell baby spinach
• 1 (5-ounce) clamshell baby arugula
• ½ small head green cabbage (or pre-shredded)
• ½ small head red cabbage (or pre-shredded)
• 1 small head iceberg lettuce
• 2 bunches scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh Thai or Italian basil
• 3 medium tomatoes
• 1 red onion
• 1 yellow onion
• 4 large white onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• ¾ pound turkey breakfast sausage
• 1 (4-ounce) package sliced prosciutto
• 1½ pounds cooked octopus
• 1 pound large peeled and deveined shrimp
• 1 pound white fish fillets (cod, snapper or mahi mahi)
• 1 rotisserie chicken
• 1 pound 93% lean ground turkey
• 2 pounds pork tenderloin
• 1 (5-pound) beef brisket

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Freshly ground pepper
• Turmeric
• Mayonnaise (regular or light)
• Red wine vinegar
• Curry powder
• Soy sauce (regular or reduced sodium)
• Sriracha
• Cumin
• Chili lime seasoning (such as Tajin)
• Chili powder
• Cayenne pepper (optional)
• Dijon mustard
• Rice vinegar
• Ketchup and yellow mustard (optional for cheeseburgers)
• Balsamic vinegar
• Garlic powder
• Oyster sauce
• Fish sauce
• Light vinaigrette dressing (or ingredients to make your own)

Dairy & Refrigerated

• 2 dozen large eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 quart almond milk
• 1 pint whole or reduced-fat milk
• 1 pint low-fat buttermilk
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small container light sour cream
• 1 small container whipped butter
• 1 small package goat cheese
• 1 small wedge fresh Parmesan
• 1 (8-ounce) package sliced reduced-fat cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella

Grains

• 1 package (8–9-inch) low-carb whole wheat tortillas
• 1 small package corn tortillas (you need 8)
• 1 small loaf sliced whole wheat bread
• 1 package whole wheat hamburger buns
• 1 (8-ounce) package thick rice noodles
• 1 small package all-purpose flour or cake meal (if needed)

Canned and Jarred

• 2 (4.5-ounce) cans tuna in water
• 1 (32-ounce) carton beef broth
• 1 (14-ounce) can chicken broth
• 1 (4-ounce) can tomato paste
• 1 small jar sundried tomatoes in oil
• 1 small jar pitted Gaeta or Kalamata olives
• 1 small jar sliced pickles (optional)
• 1 small jar creamy peanut butter
• 1 small jar reduced-sugar cherry preserves

Frozen

• 1 large package in-pod edamame (you need about 4 cups)

Misc. Dry Goods

• 1 small package shelled pistachios (or ¼ cup from bulk)
• 1 small package shelled peanuts (or ¼ cup from bulk)
• 1 small package dried cranberries (or 2 tbsp from bulk)
• 1 small package dark brown sugar
• 1 small package ground flaxseed
• 1 small package unflavored pea or whey protein powder
• 1 small package dry pinto beans

You can substitute gluten-free versions of grains and products where needed.