A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include nutrition macros and Weight Watchers points where available, making it easy to plan and hit your protein targets.
7 Day High Protein Diet Meal Plan
My new book, Skinnytaste Everyday: High Protein, will be released October 7th. Pre-order options are available from major retailers. I’m also excited to be doing book tour events and meeting readers — check the book tour schedule on the site for dates and locations.
Update About New WW Points Plan
WW recently updated its points system and added new zero-point foods, including oatmeal. I am working to update recipe points across the site; many recipes are already refreshed. Each recipe links to the WW recipe builder on mobile, which will calculate the new points for you automatically.
Why High Protein?
I’ve followed a high-protein approach for several years to support muscle gain, strength and satiety. Eating more protein helps me feel satisfied between meals and reduces cravings for sweets and snacks. Many people find it challenging to meet daily protein targets, so I designed this weekly meal plan to make it easier to stay on track. If you like this plan, I’ll share additional weekly high-protein menus in the future.
I typically split protein across three main meals and snacks. For example, if your daily goal is 120 grams, aim for about 30 grams per meal and 10–30 grams per snack. If you’re unsure what your target should be, consult a nutrition resource or a registered dietitian for personalized guidance.
How It Works
These meal plans are guides with plenty of flexibility. Add extra food, coffee, drinks, fruit, snacks or dessert as needed, or swap meals to suit your tastes. Breakfast and lunch Monday–Friday are designed to serve one; dinners and all weekend meals are sized for a family of four. Depending on your goals, aim for at least 1,500 calories per day as a starting point—this varies by age, activity level and goals. Consult a nutritionist or dietitian for tailored advice.
Note
People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein intake. Always consult a healthcare provider before significantly increasing protein if you have any underlying medical conditions.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out grids, a 12-week meal plan, 30 recipes (15 new) and detachable grocery lists. It includes space for weekly gratitude, affirmations and intentions to help you start each week with purpose.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- Indie bookstores
High Protein Diet Meal Plan
Breakfast and lunch Monday–Friday serve one person, while dinners and all Saturday and Sunday meals are scaled for four. Some dinners provide leftovers for a second meal or next-day lunch. A full grocery list below covers everything needed for the week. Add high-protein snacks to help meet your daily protein goals.
MONDAY
B: Whipped Cottage Cheese Bowls
L: Chicken Cutlet Caprese Salad
D: Tofu Poke Bowl (double batch)
Total Calories: 1,310 — Protein: 107 g
TUESDAY
B: Whipped Cottage Cheese Bowls
L: Chicken Cutlet Caprese Salad
D: Slow-Cooked Sweet Barbacoa Pork with two corn tortillas and Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,201 — Protein: 110.5 g
WEDNESDAY
B: High-Protein Zucchini Omelet for One
L: Chicken Cutlet Caprese Salad
D: Leftover Barbacoa Pork over Cilantro Lime Rice and leftover Black Bean Salad
Total Calories: 1,235 — Protein: 107 g
THURSDAY
B: Carrot Banana Protein Smoothie
L: Chicken Cutlet Caprese Salad
D: Chicken Shawarma Sheet Pan Dinner with 3/4 cup white rice and Tzatziki
Total Calories: 1,299 — Protein: 119.5 g
FRIDAY
B: Carrot Banana Protein Smoothie
L: Turkey Club with an apple
D: Mediterranean Fish Foil Packets (double batch) with Greek Orzo Salad (half recipe)
Total Calories: 1,180 — Protein: 101.5 g
SATURDAY
B: Breakfast BLT (four servings) with a nectarine
L: Perfect Air Fryer Shrimp with leftover Greek Orzo Salad
D: Dinner out
Total Calories: 687 — Protein: 47 g
SUNDAY
B: Protein PB & J Smoothie Bowl (four servings) with 1 tablespoon peanut butter
L: High Protein Egg Bagel with Classic Chicken Salad and 1 cup cantaloupe
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers with chopped romaine, 1 tablespoon shredded Parmesan and Greek Yogurt Caesar Dressing
Total Calories: 1,228 — Protein: 103.5 g
These calorie totals are guides. Women may aim for around 1,500 calories per day depending on their goals. The plan leaves room to add more food—coffee, drinks, fruits, snacks, dessert, or wine—as desired. To support Thursday’s dinner, cook an extra 3 cups of plain white rice.
Shopping list
Produce
- Fresh strawberries (12-oz container)
- Two 6-oz containers fresh berries (your choice)
- Two medium ripe bananas
- Four medium nectarines
- One medium apple
- One large cantaloupe
- Six medium lemons
- Three medium limes
- Avocados: one small (5-oz) plus two medium (6-oz)
- Cucumbers: one small plus one medium
- English cucumber: one small plus one medium
- One medium zucchini
- One orange bell pepper
- One red bell pepper
- Mini sweet peppers, small bag
- Baby carrots, small bag
- Celery, small bunch
- Garlic, one medium head
- Scallions, small bunch
- Fresh cilantro, small bunch
- Fresh Italian parsley, small bunch
- Fresh basil, small bunch or container
- Fresh chives, small bunch or container
- Fresh dill, small bunch or container
- Fresh oregano, small bunch or container (optional)
- Mixed greens (1 lb clamshell/bag)
- Small head Iceberg lettuce
- Large head Romaine lettuce
- Heirloom tomatoes, dry pint
- Cherry or grape tomatoes (1 lb container)
- One large beefsteak tomato
- Vine-ripened tomatoes: one small plus two medium
- Red onion: one small plus two medium
Meat, Poultry and Fish
- Center-cut bacon (one package)
- Sliced deli turkey breast (approx. 3 oz)
- Hot Italian chicken sausage (1 lb)
- Pork loin roast (approx. 2.5 lb)
- Boneless, skinless chicken breasts (1 lb)
- Boneless, skinless chicken thighs (1 1/2 lb)
- Rotisserie chicken (purchase later in the week)
- Jumbo peeled and deveined shrimp (about 1 1/4 lb)
- Skinless white fish fillets (1 1/2 lb total)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt
- Pepper grinder or fresh peppercorns
- Vanilla extract or paste
- Turmeric
- Light mayonnaise
- Balsamic vinegar or glaze
- Garlic powder
- Paprika and smoked paprika
- Dried parsley
- Bagel toppings (optional)
- Dijon mustard
- Seasoning salt
- Sesame oil and sesame seeds
- Sriracha or sriracha mayonnaise
- Cumin and chipotle chili powder
- Onion powder
- Crushed red pepper flakes
- Oregano
- Ground cinnamon
- Red wine vinegar
- Reduced sodium soy sauce
Dairy & Refrigerated
- Extra-firm tofu (two 14-oz packages)
- One dozen large eggs
- Liquid egg whites (one pint)
- Low-fat cottage cheese (16 oz)
- Nonfat plain Greek yogurt (32 oz)
- Unsweetened almond milk or milk of choice (quart)
- Butter (small box)
- Bocconcini mozzarella (8 oz)
- Feta cheese (small package)
- Parmesan or Parmigiano-Reggiano wedge
- Pecorino Romano wedge (or extra Parmesan)
Grains
- Thin-sliced whole grain bread
- Corn tortillas
- Orzo pasta
- Whole wheat linguine
- Dry brown rice or 2 cups pre-cooked
- Dry extra-long grain or basmati rice
- Unbleached all-purpose flour
- Seasoned breadcrumbs
Canned & Jarred
- Peanut butter (small jar)
- Anchovies (small can or jar)
- Capers (small jar)
- Kalamata olives (small jar)
- Castelvetrano olives (medium jar)
- Roasted red peppers (12-oz jar)
- Chipotle chilies in adobo (small jar)
- Sliced green chilies (6-oz can)
- Tomato sauce (8-oz can)
- Crushed tomatoes (15-oz can)
- Low-sodium chicken broth (14-oz can)
- Black beans (15.5-oz can)
- Chickpeas (15-oz can)
Frozen
- Shelled edamame (small package)
- Frozen blueberries (large bag)
- Frozen sliced strawberries (large bag)
Misc. Dry Goods
- Monkfruit or preferred sweetener
- Unflavored or vanilla protein powder
- Cola-flavored soda cans (2)
- Ground flaxseed (meal)
- Sliced almonds (3 tbsp if from bulk)
- Brown sugar
- Baking powder
- Cornstarch
Non-Food Items
- Heavy-duty aluminum foil
Notes: You can choose gluten-free substitutions where indicated. Many recipes include macros and points; use those to tailor servings to your goals. Enjoy the week of high-protein meals and adjust portions, snacks and extras to match your energy needs.