A complimentary, 7-day high-protein meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition details such as macros and Weight Watchers points to help you stay on track.
7 Day High Protein Diet Meal Plan
Spring brings brighter days, fresh air, and crisp seasonal produce that makes meals feel lighter and more vibrant. It’s also the perfect season for brunch favorites like quiche—warm, versatile, and easy to adapt to a high-protein approach. This weekly plan includes satisfying, protein-forward recipes such as Chicken Quiche and a crustless Sausage and Spinach Quiche that help you meet daily protein goals while delivering great flavor.
Update About New WW Points Plan
Weight Watchers has added several new zero-point foods (including oatmeal), and I’m updating recipes to reflect the latest program. Many of my recipes are already updated from 2018 through 2025. If you use the WW recipe builder from your phone, it will calculate the current points automatically for each recipe.
Why Choose a High-Protein Diet?
I’ve been following a high-protein diet for muscle building and overall satiety, and it’s made a big difference: I feel stronger, more satisfied, and less likely to reach for sweets and snacks between meals. Many people struggle to meet daily protein targets, so I created this seven-day high-protein meal plan as a practical guide. If it’s helpful, I’ll share more weekly plans. I’m also working on a high-protein cookbook—stay tuned for updates.
A simple strategy I use is to spread protein across meals and snacks. For example, with a 120 g/day goal, aim for roughly 30 g per main meal and 10–30 g per snack. If you’re unsure about the right protein target for you, consult a registered dietitian or use reputable nutrition guidance to determine your individual needs.
How This Meal Plan Works
These meal plans are intended as flexible guides. They provide a framework with room to adjust portion sizes, add coffee, beverages, fruit, snacks, or desserts, and swap recipes to suit your preferences. Weekday breakfasts and lunches are designed to serve one, while dinners and weekend meals are scaled for four. Many recipes yield leftovers that work well for additional meals. Aim for at least 1500 calories per day as a starting point, but your ideal calorie intake will depend on age, activity level, and goals. Consult a nutrition professional for personalized recommendations.
Important Note
If you have kidney or liver disease, gout, certain metabolic disorders, or are an older adult with reduced kidney function, you may need to limit protein intake. Always check with your healthcare provider or dietitian before significantly increasing protein, especially if you have underlying health conditions.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound planner with weekly tear-out meal grids, a 12-week meal plan, 30 recipes (including 15 new ones), and removable grocery lists. It also includes spaces for weekly gratitude, affirmations, and intentions—designed to help you plan meals and stick with healthy habits.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- Indie Bound
High Protein Diet Meal Plan Overview
This plan provides breakfasts and lunches for Monday through Friday sized for one person, while dinners and weekend meals serve a family of four. Some dishes yield leftovers that cover multiple meals. A comprehensive shopping list below includes all ingredients needed for the week. Add high-protein snacks between meals to help meet your daily targets.
MONDAY
B: Whipped Cottage Cheese Bowls
L: Chicken Gyro with a whole wheat pita and tzatziki
D: Tofu Poke Bowl (double batch)
Total Calories: 1,381* Protein: 123.5 g
TUESDAY
B: Whipped Cottage Cheese Bowls
L: Chicken Gyro with a whole wheat pita and tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos with Fiesta Bean Salad
Total Calories: 1,429* Protein: 130.5 g
WEDNESDAY
B: High Protein Enchilada Scrambled Eggs
L: Chicken Gyro with a whole wheat pita and tzatziki
D: Lasagna with Garlic Butter Mushrooms (double batch)
Total Calories: 1,308* Protein: 128.5 g
THURSDAY
B: High Protein Enchilada Scrambled Eggs
L: Chicken Gyro with a whole wheat pita and tzatziki
D: Leftover Lasagna with Garlic Butter Mushrooms
Total Calories: 1,308* Protein: 128.5 g
FRIDAY
B: Strawberry Banana Smoothie with ⅓ cup nonfat plain Greek yogurt
L: Lentil Bowls with Avocado, Eggs and Cholula (half recipe, with 2 hard-boiled eggs)
D: Fish Florentine with Homemade Rice Pilaf
Total Calories: 1,274* Protein: 120 g
SATURDAY
B: Huevos Rancheros (double batch)
L: Italian Shrimp Salad (quarter recipe)
D: Dinner out
Total Calories: 711* Protein: 52.5 g
SUNDAY
B: Turkey Chorizo Breakfast Bowls
L: Chickpea Tuna Salad (double batch) over 2 cups chopped romaine
D: Whole Roasted Chicken with Lemon and Rosemary, Smashed Potatoes, and Charred Sugar Snap Peas
Total Calories: 1,289* Protein: 122 g
*Calorie estimates are a guide. Many women may aim for approximately 1500 calories per day; individual needs vary based on age, activity level, and goals. This plan leaves room to add beverages, fruit, snacks, dessert, or wine as desired.
A printable version of the meal plan and shopping list is available in a Google document for easy reference.
Shopping list
Produce
- 1 (12-ounce) container fresh strawberries
- 2 (6-ounce) containers fresh berries (your choice)
- 1 medium banana
- 3 small plus 3 medium lemons
- 4 medium limes
- 2 small (5-ounce) plus 2 medium (6-ounce) Hass avocados
- 4 medium heads garlic
- 2 medium red bell peppers
- 4 large poblano chili peppers
- 1 small plus 1 medium cucumber
- 1 small bunch celery
- 1 pound sugar snap peas
- 2 pounds Baby Bella or Crimini mushrooms
- 2 pounds baby red or gold potatoes
- 1 large bunch scallions (about 12)
- 1 medium bunch fresh cilantro
- 1 large bunch fresh Italian parsley
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh rosemary
- 1 large head Romaine lettuce
- 1 small head or bag pre-shredded iceberg lettuce
- 1 (5-ounce) clamshell/bag mixed greens
- 1 (1-pound) clamshell/bag baby spinach
- 5 medium vine-ripened tomatoes
- 1 medium beefsteak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small plus 1 medium red onion
- 3 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 1 package turkey chorizo (or ingredients to make your own)
- ¾ pound 93% lean ground turkey
- 6 medium boneless, skinless chicken thighs (or 3 boneless breasts)
- 1 (3-pound) whole chicken
- 1 pound 93% lean ground beef
- 1¼ pound cooked, peeled and deveined jumbo shrimp
- 1¼ pound thick, skinless white firm fish fillets (grouper, flounder, bass or halibut)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or a kitchen oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Vanilla bean paste or extract
- Adobo seasoning
- Cumin
- Garlic powder
- Cholula hot sauce
- Onion powder
- Paprika
- Turmeric
- Ground cinnamon
- Crushed red pepper flakes
- Red wine vinegar
- Sesame oil
- Sesame seeds
- Sriracha mayo or sriracha (optional for poke bowls)
- Mexican hot chili powder
- Oregano
- Bay leaves
- Herbes de Provence or rosemary
- Reduced sodium soy sauce
Dairy & Refrigerated Items
- 1 package pre-cooked lentils or canned/dry lentils to cook
- 2 (14-ounce) packages extra-firm tofu
- 2 dozen large eggs
- 1 pint liquid egg whites
- 3 (16-ounce) containers low-fat cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container whole milk plain Greek yogurt
- 1 (8-ounce) container low-fat milk or milk of choice
- 1 (8-ounce) carton half and half
- 1 small package feta cheese
- 1 package cotija cheese or queso blanco
- 1 (8-ounce) block reduced-fat cream cheese
- 1 small box salted butter
- 1 small box unsalted butter
- 1 (8-ounce) bag shredded colby-jack or cheddar
- 1 (8-ounce) bag part-skim mozzarella
- 1 small wedge Pecorino Romano (or ¼ cup grated Parmesan for lasagna)
- 1 small wedge Parmesan cheese
Grains
- 1 small package corn tortillas
- 1 package whole wheat pita flatbread
- 1 package no-boil lasagna noodles
- 1 package angel hair spaghetti
- 1 box instant brown rice
Canned and Jarred
- 1 small jar capers
- 1 small jar mixed pitted Italian olives
- 2 (6-ounce) cans wild albacore tuna
- 1 small can/jar chipotle chiles in adobo
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes
- 1 (4-ounce) can chopped green chilies
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can reduced sodium chicken or vegetable broth
- 1 (32-ounce) carton chicken broth
Frozen
- 1 small bag shelled edamame
- 1 small bag frozen strawberries
Misc. Dry Goods
- Monk fruit or preferred sweetener
- 1 small package slivered almonds (or 3 tablespoons from bulk)
- 1 package ground flax (meal)
- 1 single-serve packet unflavored or vanilla protein powder
- Cornstarch
You can choose gluten-free alternatives for grains if needed.