A free, 7-day high-protein diet meal plan featuring breakfast, lunch and dinner recipes plus a complete shopping list. All recipes include macros and Weight Watchers points to help you stay on track.
7 Day High Protein Diet Meal Plan (Nov 11-17)
Here’s a practical and flexible 7-day high-protein meal plan. Following a high-protein diet can help support metabolism, muscle maintenance and growth, and blood sugar balance. Optimal daily protein needs vary by age, weight, activity level and goals; distributing protein across meals makes it easier to reach your target. Consider adding high-protein snacks (10–30g each) to hit your daily totals.
Why High Protein?
I’ve personally followed a higher-protein approach for muscle gain and satiety, and it’s helped reduce cravings and kept me feeling stronger. If you struggle to reach your protein goals, this weekly plan breaks meals into manageable portions so each meal contributes meaningful protein. If you like this format, expect more meal plans in the future and a dedicated high-protein cookbook is in development.
A simple strategy is to divide your daily protein goal across three meals—for example, if you aim for 120 grams, target roughly 30 grams per meal and supplement with protein-rich snacks as needed. Consult a nutrition professional for personalized recommendations.
How It Works
These meal plans are guides with plenty of flexibility—add coffee, beverages, fruits, snacks or desserts, and swap recipes to suit your preferences. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for the next day. A comprehensive grocery list covers everything needed to make the week’s recipes. Aim for at least 1,500 calories per day as a general baseline, adjusting for your individual needs, goals and activity level. Always consult your dietitian or healthcare provider for tailored advice.
Note
If you have kidney or liver disease, gout, metabolic disorders, or reduced kidney function, consult a healthcare provider before increasing protein intake. A professional can help you determine the right amount for your health status.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral planner with tear-out weekly grids, a 12-week meal plan, recipes and grocery lists. It includes space for gratitude, affirmations and weekly intentions—designed to make meal planning easier and more mindful.
Buy the Skinnytaste meal planner here:
- Amazon
- Barnes & Noble
- Indie Bound
I’ve also created an exclusive 4-week high-protein meal plan series for Relish+ members. These plans include breakfasts, lunches and dinners designed to simplify healthy eating and help you reach your protein goals.
My 5 Favorite Sales Happening Right Now
Here are five current deals I love this season—great for kitchen tools, beauty and home items that make cooking and everyday life easier.
- Always Pan 2.0 – A versatile pan that’s currently on sale.
- Sephora Savings Event – Discounts available with membership; a good time to restock skincare and makeup.
- Etekcity Food Kitchen Scale – A budget-friendly scale for precise portions.
- RugsUSA Holiday Sale – Up to 25% off area rugs to refresh your space for gatherings.
- Ekouaer Ribbed Knit Pajamas – Cozy sleepwear at a discounted price.
High Protein Diet Meal Plan:
Breakfast and lunch Monday–Friday are planned for one serving; dinners and weekend meals serve four. Some dishes produce leftovers for another meal or lunch the next day. Add high-protein snacks to help you meet your targets.
MONDAY (11/11)
B: Omelet Tortilla Breakfast Wrap
L: Turkey Club and an orange
D: Spicy Sriracha Tofu Bowls
Total Calories: 1,181* Protein: 93g
TUESDAY (11/12)
B: Savory Cottage Cheese Bowl
L: Spicy Tuna Poke Bowl
D: Chipotle Chicken with Instant Pot Cilantro Lime Rice, Corn Salsa and 1 oz avocado
Total Calories: 1,130* Protein: 97g
WEDNESDAY (11/13)
B: Omelet Tortilla Breakfast Wrap
L: Spicy Tuna Poke Bowl
D: Baked Pasta with Sausage and Spinach with Arugula Salad
Total Calories: 1,206* Protein: 91.5g
THURSDAY (11/14)
B: Savory Cottage Cheese Bowl
L: Leftover Baked Pasta with Sausage and Spinach
D: Air Fryer Steak with Roasted Sweet Potatoes and Roasted Broccoli with Smashed Garlic
Total Calories: 1,179* Protein: 100.5g
FRIDAY (11/15)
B: Greek Yogurt with Berries, Nuts and Honey
L: Leftover Baked Pasta with Sausage and Spinach
D: Broiled Fish with Tomato Caper Sauce, ¾ cup brown rice and String Beans with Garlic and Oil
Total Calories: 1,168* Protein: 90g
SATURDAY (11/16)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and an orange
L: Open-Faced Tuna Melt Sandwich (double recipe) and an apple
D: Dinner out
Total Calories: 664* Protein: 52g
SUNDAY (11/17)
B: Leftover Bacon Spinach Breakfast Casserole with 1 cup grapes
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Whole Roasted Chicken with Lemon and Rosemary; Shaved Brussels Sprouts Salad with Pears and Pomegranate; Potato Leek Soup
Total Calories: 1,319* Protein: 105.5g
*This plan is a general guide. Women often aim for around 1,500 calories daily; individual needs vary based on age, weight and activity. There’s room to add coffee, snacks, fruit, dessert or wine as desired.
*Google doc
Shopping list
Produce
- 1 large red ripe pear
- 4 medium apples
- 5 medium oranges
- 1 (6-ounce) package berries (your choice)
- 1 ½ pounds seedless grapes
- 2 medium limes
- 1 medium plus 1 large lemons
- 1 medium pomegranate (or ¾ cup arils)
- 1 small (5-ounce) plus 1 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 2 medium plus 1 large shallots
- 1 small jalapeño
- 1 medium bell pepper (any color)
- 4 mini (Persian) cucumbers or 1 large English cucumber
- 3 small ears of corn (or 1 bag frozen kernels)
- 1 small (1-pound) head cauliflower
- 1 ½ pounds broccoli florets
- 4 medium Russet potatoes
- 4 medium sweet potatoes
- 1 small bunch celery
- 1 large carrot
- 3 ounces white mushrooms
- 1 pound string beans
- ¾ pound Brussels sprouts (or pre-shredded)
- 4 medium leeks
- 1 large bunch scallions (about 8)
- 1 small container chives
- 1 small container rosemary
- 1 small bunch cilantro
- 1 (1-pound) bag baby spinach
- 1 (5-ounce) bag baby arugula
- 1 small head iceberg lettuce (or extra spinach/arugula)
- 2 small plus 3 medium vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 1 medium yellow onion
- 1 large white onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (about 17 slices)
- 3 ounces sliced deli turkey breast
- ½ pound sushi-grade tuna
- 1 pound sweet Italian chicken sausage
- 1 ½ pounds boneless, skinless chicken thighs
- 1 (3-pound) whole chicken
- 1 ½ pounds (approx. 4) sirloin steaks
- 1 ½ pounds (approx. 4) fish fillets (tilapia, flounder or similar)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or oil mister
- Kosher salt
- Freshly ground pepper
- Honey
- Light mayonnaise
- Reduced sodium soy sauce
- Sesame oil
- Sriracha sauce
- Black and white sesame seeds
- Red wine vinegar
- Thai sweet chili sauce
- Ancho chili powder
- Cumin
- Oregano
- Garlic powder
- Paprika
- Rosemary or Italian seasoning
- Herbs de Provence (or extra rosemary)
- Dijon mustard
- Apple cider vinegar
Dairy & Refrigerated
- 1 18-pack large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) container low-fat cottage cheese
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (15-ounce) container nonfat ricotta cheese
- 1 small container light sour cream
- 1 (8-ounce) container nonfat milk
- 1 pint 1% milk
- 1 (8-ounce) container 2% milk
- 1 small box butter
- 1 package sliced reduced-fat cheddar or American cheese
- 1 (8-ounce) bag shredded reduced-fat sharp cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) wedge Gruyere cheese
- 1 small wedge Pecorino Romano
- 1 small wedge Parmesan cheese
- 1 small package goat or feta cheese
Grains
- 1 loaf sliced whole grain bread
- 1 package low-carb whole wheat tortillas (8–9 inch)
- 1 (8-ounce) multigrain baguette
- 1 (16-ounce) package rigatoni pasta
- 1 small package dry brown rice (or pre-cooked equivalent)
- 1 small package long-grain white rice
- 1 small package all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small can/jar chipotle chilies in adobo
- 1 (15-ounce) can plus 1 (32-ounce) carton chicken broth
- 1 large jar marinara sauce (or ingredients to make 4 cups homemade)
- 1 small jar capers
- 1 small jar salsa (optional)
Frozen
- 1 small package shelled edamame
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- 1 bottle white wine (such as Pinot Grigio)
- 1 small package pepitas (or ¼ cup from bulk)
- 1 small package roasted shelled pistachios (or 2 tbsp from bulk)
- 1 small package walnut halves (or 1 tbsp from bulk)
*Gluten-free options can be substituted where needed.