A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition information such as macros and Weight Watchers points where available.
7 Day High Protein Diet Meal Plan
This week’s meal plan is designed to help you meet daily protein goals while enjoying satisfying, flavorful meals. It’s flexible enough to adapt to your preferences—swap meals, scale portions, or add snacks and drinks as needed. The plan includes weekday breakfasts and lunches portioned for one person, with dinners and weekend meals sized for a family of four. A comprehensive grocery list follows to make shopping easier.
Whether you’re celebrating a special day with brunch, sharing a family lunch or enjoying a cozy dinner, I hope these recipes inspire you to cook, savor and nourish. Happy cooking!
Update About New WW Points Plan
Weight Watchers recently updated its zero-point foods, including oatmeal. I’m updating recipes as quickly as possible; most are current from 2018 through 2025. Each recipe on the site 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 a few years to support muscle gain and overall satisfaction between meals. Increasing protein has helped me feel stronger and less likely to snack on sweets or chips. If you struggle to reach your protein targets, this weekly plan can help you distribute protein across meals and snacks.
A practical way to aim for your daily protein target is to divide it across three meals and include protein-rich snacks. For example, if your goal is 120 grams per day, aim for about 30 grams per meal and 10–30 grams from snacks. If you’re unsure how much protein is right for you, consult a registered dietitian or your healthcare provider.
How It Works
These meal plans are guides, not rigid rules. There’s plenty of wiggle room to add coffee, beverages, fruit, snacks, dessert or an extra serving if you need more calories. Depending on your goals, you should generally aim for at least 1,500 calories per day, but individual needs vary by age, weight, activity level and goals. Consult a nutrition professional for tailored advice.
Note
If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, you may need to limit protein intake. Always check with a healthcare provider before significantly increasing dietary protein, especially if you have underlying health conditions.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner includes weekly meal-planning pages, tear-out grocery lists, a 12-week plan and a selection of recipes. It also provides space for gratitude, intentions and weekly goals to help you start your week purposefully.
High Protein Diet Meal Plan
Breakfasts and lunches Monday–Friday serve one person; dinners and weekend meals serve a family of four. Some recipes yield leftovers that work for another night or for next-day lunches. Consider adding high-protein snacks throughout the day to help reach your goals.
MONDAY
B: 15-Minute Protein Chia Seed Cereal
L: Asian Chicken Salad with Chili Crisp Dressing
D: Slow Cooker Birria Tacos and Grilled Corn Salad with Cotija
Total Calories: 1,200* Protein: 102g
TUESDAY
B: High-Protein Zucchini Omelet for One
L: Asian Chicken Salad with Chili Crisp Dressing
D: Leftover Slow Cooker Birria Tacos and Grilled Corn Salad with Cotija
Total Calories: 1,165* Protein: 104g
WEDNESDAY
B: 15-Minute Protein Chia Seed Cereal
L: Asian Chicken Salad with Chili Crisp Dressing
D: The Best Turkey Meatloaf with Mashed Cauliflower and Blood Orange Salad with Gorgonzola, Pecans and Baby Greens
Total Calories: 1,294* Protein: 102.5g
THURSDAY
B: High-Protein Zucchini Omelet for One
L: Asian Chicken Salad with Chili Crisp Dressing
D: Quick Garlic-Lime Marinated Pork Chops with Black Beans and Rice and 2 oz avocado
Total Calories: 1,204* Protein: 103g
FRIDAY
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Egg Salad over 2 cups mixed greens
D: Skillet Cajun-Spiced Fish with Tomatoes, leftover Black Beans and Rice and Sautéed Collard Greens with Bacon
Total Calories: 1,170* Protein: 103.5g
SATURDAY
B: Peanut Butter Breakfast Oatmeal Bowl (4 servings)
L: Tuna Poke Salad (2 servings)
D: Dinner out
Total Calories: 793* Protein: 47g
SUNDAY
B: Chicken Quiche with 1 cup mixed berries
L: Chilled Italian Shrimp Tortellini Salad with Golden Beet Salad
D: Stuffed Pork Tenderloin with Instant Pot Mashed Potatoes and Asparagus with Dijon Vinaigrette
Total Calories: 1,355* Protein: 106g
*This plan is a guide. Many women may aim for around 1,500 calories per day depending on their goals. There’s room to add coffee, beverages, fruit, snacks, dessert, or wine as desired. Consult a nutrition professional for personalized guidance.
Shopping list
Produce
- Raspberries, blackberries, blueberries and strawberries
- Bananas and small mandarin or clementine oranges
- Blood oranges, lemons and limes
- Hass avocados (about five small plus one medium)
- Mini (Persian) cucumbers or English cucumbers
- Zucchini and mushrooms (white or cremini)
- Thin asparagus and a small bunch celery
- Golden beets and sugar snap peas (or 1 cup from bulk)
- Ears of corn (or a large bag of frozen corn)
- Cauliflower, red and green bell peppers, cubanelle peppers
- Garlic, shallot, Russet potatoes
- Napa cabbage, collard greens, baby spinach, mixed greens, baby arugula
- Scallions, fresh Italian parsley, cilantro and basil
- Vine-ripened tomatoes, red onion, yellow onions
Meat, Poultry & Fish
- Bacon (small package) and sliced prosciutto
- 2 rotisserie chickens (buy one later in the week)
- Sushi-grade tuna (about 1 lb) and white fish fillets (about 1½ lb)
- Peeled and deveined jumbo shrimp (about 2 lb)
- Lean ground turkey (about 1⅓ lb), pork tenderloin (1 lb), boneless pork chops (about 1½ lb)
- Beef pot roast or chuck roast (about 2½ lb)
Condiments & Spices
- Extra virgin olive oil, canola oil, cooking spray
- Olive oil mister (optional)
- Kosher salt and fresh ground pepper
- Thyme, crushed red pepper flakes, sesame seeds
- Sesame oil, rice vinegar, rice wine vinegar
- Honey or liquid sweetener, mayonnaise, reduced-sodium soy sauce
- Sriracha, wasabi paste, furikake or sesame seeds
- Red wine vinegar, Dijon mustard, garlic powder, onion powder
- Oregano, cumin, chili powder, cinnamon, bay leaves
- Tajin or chili-lime seasoning, ketchup, Worcestershire sauce
- Balsamic vinegar, paprika, sazon, Cajun seasoning
Dairy & Refrigerated
- 9-inch pie crust and a package of small wonton wrappers
- 1 dozen large eggs and liquid egg whites (optional)
- Buttermilk, nonfat milk and unsweetened almond milk (or milk of choice)
- Whipped butter or a small box of butter, light sour cream
- Shredded part-skim mozzarella, shredded Monterey Jack or Oaxaca, part-skim Swiss
- Cotija, goat cheese, gorgonzola and a wedge of fresh Parmesan
Grains
- Quick or rolled oats
- Corn tortillas (about 16)
- Seasoned whole wheat breadcrumbs
- Dry long-grain rice and spinach-ricotta tortellini
Canned & Jarred
- Black beans, crushed or fire-roasted tomatoes
- Sun-dried tomatoes, capers, sliced black olives
- Chipotle peppers in adobo (or other dried chiles for birria)
- Beef broth (32 oz), light tuna in water (single-serve packet)
- Creamy peanut butter
Frozen
- Shelled edamame
Dry Goods & Misc.
- Vanilla protein powder
- Slivered almonds, pecan halves, shelled pistachios (or bulk equivalents)
- Vegetable or chicken bouillon cubes
Many ingredients can be substituted for gluten-free or dietary preferences as needed. Use the shopping list to guide your weekly shopping and adjust quantities based on how many people you’re feeding and whether you plan for leftovers.