A free, seven-day high-protein meal plan with breakfast, lunch and dinner ideas and a complete shopping list. Each recipe includes macro information and Weight Watchers points to help you track nutrition and stay on target.
7 Day High Protein Diet Meal Plan
Spring is finally here, even if the weather can be unpredictable. Between busy schedules, kids’ activities and other obligations, it can be hard to prioritize healthy meals. Hitting your protein goals is simpler than it seems when you plan ahead. This meal plan includes family-friendly, protein-focused recipes—like easy chicken tenders or a homemade hamburger helper—and plenty of slow-cooker and make-ahead options so dinner is ready when you need it.
Update About New WW Points Plan
Weight Watchers recently updated its zero-point foods (including oatmeal), and I’m in the process of updating recipes to reflect the new plan. Most recipes from 2018 through 2025 are updated. Every recipe on the site links to the WW recipe builder (mobile only), which will calculate updated points automatically for you.
Why High Protein?
I’ve been following a high-protein approach for several years to support muscle gain and overall satisfaction after meals. Increasing protein helped reduce cravings for sweets and snacks between meals. Many readers struggle to meet daily protein targets, so this weekly high-protein plan was created to make reaching those goals easier and more practical. If this format is helpful, expect one or two new weekly plans each month. A high-protein cookbook is also in development.
I usually distribute my protein across three main meals. For example, if your target is 120 grams per day, aim for roughly 30–40 grams per meal and add 10–30 grams from snacks. If you’re unsure how much protein you need, consult a nutrition resource or a registered dietitian for personalized guidance.
How It Works
These meal plans are intended as a flexible guide. There’s plenty of room to add drinks, fruit, snacks or dessert, and you can swap meals to suit your preferences. Breakfasts and lunches Monday through Friday are planned as single servings, while dinners and weekend meals are scaled for a family of four. Depending on your goals, aim for at least 1,500 calories per day as a baseline—individual needs vary by age, sex, activity level and goals. Consult your healthcare provider or a registered dietitian for personalized recommendations.
Note
People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein intake. Before making a substantial change to your protein intake, check with a healthcare provider or dietitian if you have underlying health issues.
If you use Facebook, consider joining the Skinnytaste community where members share photos and tips from the recipes they make. You can also sign up for the newsletter to receive weekly meal plans and updates.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out meal grids, a 12-week meal plan, 30 recipes (15 new), and grocery list templates. It also includes space for gratitude, affirmations and weekly intentions—useful for organizing meals and staying on track with a protein-focused plan.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
High Protein Diet Meal Plan
The plan below lists breakfasts and lunches for Monday through Friday as single servings; dinners and all weekend meals are scaled for a family of four. Some recipes yield leftovers suitable for a second night or next-day lunch. The shopping list includes everything needed for the week. Add high-protein snacks if you need extra protein between meals.
MONDAY (3/24)
B: Meal Prep Breakfast Taco Scramble
L: Buffalo Chicken Salad
D: Pan-Seared Tofu Bowls (double batch) and Crispy Avocado Egg Rolls
Total Calories: 1,297* • Protein: 101g
TUESDAY (3/25)
B: Meal Prep Breakfast Taco Scramble
L: Buffalo Chicken Salad
D: Shrimp Scampi Tacos with Caesar Salad Slaw, with half a batch of guacamole and 12 tortilla chips
Total Calories: 1,348* • Protein: 106g
WEDNESDAY (3/26)
B: Meal Prep Breakfast Taco Scramble
L: Chickpea Tuna Salad over mixed greens with pistachios
D: Chicken Egg Roll Bowl (double batch)
Total Calories: 1,359* • Protein: 117.5g
THURSDAY (3/27)
B: Meal Prep Breakfast Taco Scramble
L: Leftover Chicken Egg Roll Bowl
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,378* • Protein: 109.5g
FRIDAY (3/28)
B: Whipped Cottage Cheese Bowl (half recipe)
L: Chickpea Tuna Salad over mixed greens with pistachios
D: Pan-Seared Fish with Olive Chimichurri, Lemon-Parsley Foil-Packet Potatoes, and String Beans with Garlic and Oil
Total Calories: 1,255* • Protein: 100g
SATURDAY (3/29)
B: Crustless Sausage and Spinach Quiche and an orange
L: Roast Beef Sandwiches with Arugula and Shaved Parmesan (serves 4) and Creamy Cucumber Salad
D: Dinner out
Total Calories: 678* • Protein: 53.5g
SUNDAY (3/30)
B: Protein PB & J Smoothie Bowl (batch for 4)
L: Air-Fryer Chicken Breasts with Warm Salad (artichoke hearts, roasted peppers, mozzarella) for 4
D: Pork Chops with Dijon Herb Sauce, Air-Fryer Radishes and Shredded Brussels Sprouts with Pancetta (half recipe)
Total Calories: 1,164* • Protein: 101.5g
*These estimates are a guide. Many women aim for around 1,500 calories per day, but individual needs vary by activity level, age and goals. Use a calorie calculator or consult a professional for personalized targets. The plan leaves room to add beverages, fruit, snacks, dessert or wine as desired.
A detailed grocery list follows to cover all meals in the plan.
Shopping list
Produce
- 4 medium oranges
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container fresh berries of your choice
- 1 small plus 1 medium lime
- 3 medium plus 1 large lemon
- 4 medium (6-ounce) Hass avocados
- 2 medium cucumbers
- 1 small bell pepper (for the breakfast scramble)
- 1 small jalapeño (optional, for guacamole)
- 2 pounds baby gold or red potatoes
- 1 pound string beans
- 1 pound radishes
- 1 pound Brussels sprouts
- 1 small bunch celery
- 4 heads baby bok choy
- 2 large heads garlic
- 1 (1-inch) piece fresh ginger
- 1 pound broccoli florets
- 1 small bag baby carrots
- 2 medium bunches scallions (about 14 scallions total)
- 1 large bag slaw mix (cabbage with carrots or broccoli slaw)
- 1 (12-ounce) container baby spinach
- 1 (12-ounce) container baby arugula
- 1 (5-ounce) container mixed greens
- ¾ pound Romaine hearts (or 1 large head Romaine)
- 1 small head Romaine or Bibb lettuce
- 1 small bunch fresh dill
- 1 small bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 medium tomato (optional, for guacamole)
- 1 small plus 2 medium red onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 2 pounds 93% lean ground chicken
- 2 pounds boneless, skinless chicken breasts (about 5 pieces)
- 3 links (about 8½ ounces) sweet Italian turkey or chicken sausage
- 1 small package diced pancetta (or 1 ounce from the deli)
- ¾ pound deli or cooked roast beef
- 1 pound peeled and deveined jumbo shrimp
- 1½ pounds white fish fillets (branzino, red snapper, halibut, cod, etc.)
- 1½ pounds bone-in pork chops (about 4 pieces)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Avocado oil spray
- Olive oil spray or oil mister
- Kosher salt
- Black pepper (grinder or fresh peppercorns)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Cayenne pepper
- Oregano
- Vanilla extract or vanilla bean paste
- Nutmeg
- Mayonnaise
- Hot sauce (Frank’s or similar)
- Red wine vinegar
- Onion powder
- Dried parsley
- Balsamic vinegar
- Reduced-sodium soy sauce
- Rice vinegar (unseasoned)
- Sesame oil
- Sweet chili sauce
- Chili crunch (optional)
- Sriracha sauce
- Crushed red pepper flakes
- Dijon mustard
- Mirin or dry sherry
Dairy & Refrigerated Items
- 1 18-pack large eggs
- 1 bottle or jar light blue cheese dressing (or ingredients to make your own)
- 1 (1-pound) container extra-firm tofu
- 1 small package egg roll wrappers
- 1 small box butter
- 1 (8-ounce) container half and half
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container milk alternative of choice (almond, oat, etc.)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container whole-milk plain Greek yogurt
- 1 medium wedge fresh Parmesan
- 1 (16-ounce) container low-fat cottage cheese
- 1 (8-ounce) ball or log fresh mozzarella
- 1 (8-ounce) bag shredded reduced-fat Mexican cheese blend
- 1 small block or bag shredded light Havarti or cheddar
Grains
- 1 (10-ounce) baguette or French bread
- 1 medium bag tortilla chips
- 1 small package corn tortillas (about 8)
- 1 small package dry brown rice (or 2 cups pre-cooked)
- 1 small package dry white rice (or 4 cups pre-cooked)
- 1 package whole wheat spaghetti
Canned and Jarred
- 1 (4-ounce) can tomato sauce
- 1 (25-ounce) jar tomato basil or marinara sauce
- 1 small jar or container salsa
- 1 small jar sundried tomatoes in oil
- 1 medium jar roasted red peppers
- 1 (14-ounce) can artichoke hearts
- 1 medium jar capers
- 1 small jar pitted green olives
- 1 small jar or can anchovy fillets
- 1 (6-ounce) can wild albacore tuna in water
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can or carton chicken stock or broth
- 1 small jar peanut butter
Frozen
- 1 small package shelled edamame
- 1 large bag frozen blueberries (about 3 cups)
- 1 large bag frozen sliced strawberries (about 3 cups)
Misc. Dry Goods
- 1 small package slivered almonds (or 1½ tablespoons from bulk)
- 1 small package shelled roasted pistachios (or ½ cup from bulk)
- Monk fruit sweetener, honey, maple syrup or preferred sweetener
- 1 small package vanilla protein powder
- Chia seeds (optional, for smoothie bowls)
Non-Food Items
- Heavy-duty aluminum foil
You can substitute gluten-free grains where needed.