A free, 7-day high protein diet meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe lists macros and Weight Watchers points where available, making it simple to track nutrition and stay on target.
7 Day High Protein Diet Meal Plan
Celebrate a special occasion or any week with satisfying, flavor-forward high protein meals. From elegant Pork or Beef Tenderloin to lighter options like a restaurant-quality Fish Florentine, this plan balances indulgence with nutrition. Finish a memorable meal with a Moist Chocolate Cake or Chocolate Covered Strawberries for a sweet, shareable treat.
Update About New WW Points Plan
For Weight Watchers members: WW recently added new zero-point foods, including oatmeal, and recipe points are being updated across the site. Many recipes are already updated; others will be revised soon. Each recipe on the site links to the WW recipe builder (phone app), which will show updated points automatically.
Why High Protein?
I’ve followed a high-protein approach for several years to build muscle and feel more satisfied between meals, and it has made a noticeable difference. Prioritizing protein helps reduce cravings for sweets and snacks and supports strength and recovery when combined with regular activity. If you struggle to reach daily protein goals, this 7-day plan distributes protein across meals to make hitting targets more practical.
A simple way to approach protein is to split it among your main meals and include protein-rich snacks. For example, if your daily goal is about 120 grams, aim for roughly 30 grams at each meal with additional protein in snacks. If you’re uncertain about your ideal protein intake, consult a dietitian or use reputable resources to guide your personal needs.
How It Works
This meal plan is designed as a flexible guide. There’s plenty of room to adjust portions, add snacks, beverages, fruit or dessert, and swap meals for other recipes you prefer. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and all weekend meals are scaled for a family of four. Some recipes make enough for leftovers, which can simplify lunches or a second dinner.
As a general guideline, many women may aim for around 1,500 calories daily, but individual needs vary widely. Your ideal calorie and protein targets depend on age, weight, activity level and goals—consult a healthcare professional for personalized advice.
Note
If you have kidney or liver disease, gout, metabolic disorders, or significantly reduced kidney function, you may need to limit protein. Always check with a healthcare provider or registered dietitian before increasing protein intake substantially, 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 planning grids, a 12-week meal plan, new recipes, and tear-out grocery lists. It includes sections for gratitude, affirmations and weekly intentions to help you start each week with a thoughtful plan.
High Protein Diet Meal Plan:
The plan includes balanced breakfasts and lunches for weekdays (single servings) and family-sized dinners for evenings and weekends. Use the included shopping list to prepare all recipes, and add optional high-protein snacks to help meet daily goals.
MONDAY
B: Strawberry Banana Smoothie
L: Chicken Gyro with a whole wheat flatbread and 1/4 cup Tzatziki
D: Spaghetti Squash Crust Pizza (double batch) and Roasted Beet and Citrus Salad
Total Calories: 1,437* Protein: 133.5 g
TUESDAY
B: Omelet Tortilla Breakfast Wrap
L: Chicken Gyro with whole wheat flatbread and 1/4 cup Tzatziki
D: Korean-Inspired Salmon Tacos with Spicy Slaw and Rice with Spinach
Total Calories: 1,435* Protein: 120.5 g
WEDNESDAY
B: Strawberry Banana Smoothie
L: Chicken Gyro with whole wheat flatbread and 1/4 cup Tzatziki
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,539* Protein: 134.5 g
THURSDAY
B: Omelet Tortilla Breakfast Wrap
L: Chicken Gyro with whole wheat flatbread and 1/4 cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Total Calories: 1,390* Protein: 126.5 g
FRIDAY
B: Strawberry Banana Smoothie
L: Leftover Air Fryer Pork Chops and Shaved Brussels Sprout Salad
D: Dinner out
Total Calories: 947* Protein: 76 g
SATURDAY
B: Heart-Shaped Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Chicken Quesadilla with 2 tablespoons light sour cream
D: Perfect Filet Mignon for Two (double batch) with Garlic Shrimp and Parmesan Brussels Sprouts
Total Calories: 1,305* Protein: 120 g
SUNDAY
B: 1/4 Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (double batch) with 1/4 cup shelled edamame
D: Slow Cooker Peanut Chicken over 1 cup rice noodles with 1 cup steamed broccoli
Total Calories: 1,578* Protein: 122.5 g
*This plan is a guide. Many women may aim for around 1,500 calories per day, but personal needs vary. Consult a nutrition professional to tailor calorie and protein targets to your goals.
Shopping list
Produce
- 3 medium plus 1 large ripe bananas
- 1 large red pear
- 1 medium mango
- 1 small pomegranate or container of seeds
- 5 medium navel or cara cara oranges
- 1 medium blood orange and 1 medium red or pink grapefruit
- 2 large lemons and 3 medium limes
- 2 medium Hass avocados (6-ounce each)
- 2 large heads of garlic and 1 large shallot
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeno and 1 medium bell pepper
- 1 small plus 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium red beets and 2 medium golden beets
- 2 pounds Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 pounds broccoli florets
- Small bunches of scallions, dill, chives, Italian parsley and cilantro
- 1 (5-ounce) plus 1 (12-ounce) containers baby spinach
- 1 (1-pound) bag baby arugula
- 1 package tri-color coleslaw and 1 small head iceberg lettuce
- 1 medium plum tomato and 1 medium beefsteak tomato
- 1 small red onion and 2 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1/2 pound raw sweet Italian chicken or turkey sausage (about 3 small links)
- 2 1/2 pounds boneless, skinless chicken breasts
- 6 boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey or beef
- 4 filet mignon steaks
- 2 pounds center-cut boneless pork chops (about 6)
- 1 pound wild salmon fillet
- 1 1/2 pounds raw sushi-grade tuna
- 1 1/4 pounds large peeled and deveined shrimp
Condiments and Spices
- Extra virgin olive oil and canola oil
- Cooking spray and an oil mister if desired
- Kosher salt and a pepper grinder
- Vanilla extract, nutmeg, Dijon mustard
- Champagne vinegar, apple cider vinegar, rice vinegar
- Reduced sodium soy sauce, toasted sesame oil, fish sauce (optional)
- Sriracha, gochujang paste, hot sauce or salsa (optional)
- Furikake or sesame seeds, sesame seeds, paprika, curry powder, turmeric
- Garlic powder, onion powder, oregano, chili powder, crushed red pepper flakes
- Italian seasoning, mayonnaise, mustard and other preferred condiments
Dairy & Refrigerated
- 1 dozen large eggs and 1 pint liquid egg whites
- 1 pint 1–2% milk and 1 quart higher-protein milk (such as ultra-filtered)
- 1 (8-ounce) carton half-and-half
- 1 (16-ounce) container nonfat plain Greek yogurt and 1 (5.3-ounce) whole milk Greek yogurt
- 1 small box butter and 1 small container light sour cream
- Shredded Havarti or cheddar, a log of goat cheese, shredded part-skim mozzarella
- 1 (8-ounce) bag reduced-fat Mexican cheese blend and a wedge of Parmesan
Grains & Pantry
- 1 package dry rice noodles
- 1 small box cornflakes or crumbs, 1 package panko breadcrumbs
- Low-carb whole wheat tortillas, corn tortillas and whole grain flatbreads or pita
- 1 small package dry brown rice and 1 package spaghetti, bucatini or linguine
- 1 small package all-purpose or white whole wheat flour
- 1 small jar pizza sauce and 1 (24-ounce) jar marinara or ingredients to make your own
- 1 small jar natural peanut butter and 1 (13.6-ounce) can coconut milk
Frozen & Dry Goods
- 1 medium package frozen strawberries
- 1 (10-ounce) package frozen chopped spinach
- 1 small package shelled edamame
- Baking powder, mini chocolate chips, brown sugar or monk fruit brown sugar
- Monk fruit or preferred sweetener (optional), ground flax, pepitas, roasted pistachios, roasted peanuts
- Chicken bouillon cubes and 1 small package unflavored protein powder
*Many ingredients can be swapped for gluten-free or other dietary preferences.