A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas, plus a complete shopping list. Each recipe includes macros and Weight Watchers points where available to help you track progress.
7 Day High Protein Diet Meal Plan
Summer has arrived—bright days and warmer weather mean it’s grill season. Celebrate with family, good food, and easy recipes that make entertaining simple. This Father’s Day, trade the usual gifts for a menu of flavorful meals: juicy grilled steaks, vibrant summer sides, and a few sweet treats to finish the day.
Pair a refreshing cold drink with dessert like a light strawberries Romanoff and enjoy a relaxed, delicious meal that creates great memories for everyone.
Update About New WW Points Plan
For those using Weight Watchers, WW recently added new zero-point foods (including oatmeal). I’m updating recipes to reflect the changes—most entries from 2018 through 2025 are already updated. Every recipe on the site connects to the WW recipe builder (phone only), which will show the updated points automatically.
Why High Protein?
I’ve followed a high-protein approach for several years to support muscle gain and steady energy. Increasing protein made a big difference: I feel stronger, more satisfied, and less likely to snack on sweets or chips. If you struggle to hit daily protein targets, this meal plan offers practical, tasty options to help you reach them. I plan to share one or two new high-protein plans each month and I’m also working on a high-protein cookbook—stay tuned.
A simple way to meet protein goals is to distribute intake across meals and snacks. For example, if your daily target is 120 grams, aim for roughly 30 grams per main meal and 10–30 grams from snacks. If you’re unsure about the right amount for you, consult a qualified source or healthcare professional for personalized guidance.
How It Works
These meal plans are guides with flexibility built in. They make room for extra food, coffee, beverages, fruit, snacks, dessert, or swaps for meals you prefer. You can search recipes by course in the recipe index if you want alternatives. Depending on your goals, aim for at least 1,500 calories per day as a baseline—individual needs vary by age, weight, activity level and goals, so consult a nutritionist or dietitian when necessary.
Note
If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, speak with your healthcare provider before increasing protein intake. Older adults with impaired kidney function may also need modified recommendations. Always consult a professional for individualized advice.
If you’re active in the community, consider joining the Skinnytaste Facebook group to share recipe photos and ideas. Subscribing to the email list ensures you don’t miss future meal plans and updates.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly planning pages, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can customize. It also includes sections for gratitude, affirmations and weekly intentions—an easy tool to organize meals and stay on track.
High Protein Diet Meal Plan
Breakfasts and lunches Monday through Friday are sized for one serving; dinners and all weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second meal or next-day lunch. The grocery list below covers everything you need for the full week. Adding high-protein snacks will help you meet daily targets.
MONDAY (6/15)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Chicken Brown Rice Bowl (recipe x 4)
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Total Calories: 1,353* Protein: 122 g
TUESDAY (6/16)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Chicken Brown Rice Bowl
D: Smash Tacos with Instant Pot Refried Beans
Total Calories: 1,402* Protein: 129 g
WEDNESDAY (6/17)
B: Peach Pie Cottage Cheese Bowls
L: Chicken Brown Rice Bowl
D: Skillet Lasagna with Broccoli Cauliflower Salad
Total Calories: 1,318* Protein: 121 g
THURSDAY (6/18)
B: Peach Pie Cottage Cheese Bowls
L: Chicken Brown Rice Bowl
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,266* Protein: 125 g
FRIDAY (6/19)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Tuna Egg Salad over 2 cups mixed greens
D: Salmon Caesar Salad with 2 ounces multigrain baguette
Total Calories: 1,265* Protein: 123 g
SATURDAY (6/20)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: Dinner Out
Total Calories: 597* Protein: 43.5 g
SUNDAY (6/21)
B: Breakfast Taco Scramble with 1 cup watermelon
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Grilled Steak Fajitas with Quick Black Beans
Total Calories: 1,538* Protein: 120.5 g
*This is a general guide. Women may aim for around 1,500 calories per day depending on goals and activity. The plan leaves room to add coffee, snacks, fruit, dessert, or a glass of wine as desired.
*Detailed nutrition estimates and notes are available in the associated Google document for reference.
Shopping list
Produce
- 3 medium bananas
- 2 medium peaches
- 1 mini watermelon
- 2 (6-ounce) containers fresh berries (your choice)
- 4 medium sweet red apples
- 2 medium lemons
- 1 medium lime
- 3 small (5-ounce) Hass avocados
- 1 small plus 2 medium plus 1 large red bell pepper
- 3 medium yellow or orange bell peppers
- 2 large cubanelle peppers
- 2 medium heads garlic
- 1 small shallot
- 1 large zucchini
- 1 (13-ounce) head broccoli florets
- 1 (13-ounce) head cauliflower
- 1 small bunch celery
- 1 pound baby gold or red potatoes
- 1 medium bunch scallions
- 1 large bunch fresh cilantro
- 1 medium bunch culantro (optional for sofrito)
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell baby arugula
- 1 (5-ounce) clamshell mixed greens
- 1 large head Romaine lettuce
- 2 dry pints cherry or grape tomatoes
- 1 small container pico de gallo (or ingredients to make your own)
- 2 small red onions
- 1 small plus 5 medium yellow onions
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- ½ pound 93% lean ground beef
- 1½ pounds flank steak
- 2 rotisserie chickens (or 2 pounds pre-cooked chicken breast)
- 1½ pounds (4) center-cut, bone-in pork chops
- 1½ pounds (4) wild salmon fillets
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Fine sea salt
- Pepper
- Vanilla extract (optional)
- Cinnamon
- Honey
- Adobo seasoning
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sriracha sauce
- Mayonnaise
- Cholula hot sauce
- Sesame oil
- Thai sweet chili sauce
- Multi-color sesame seeds
- Cayenne (optional)
- Thyme
- Sage
- Red wine vinegar
- Sazon seasoning
- Soy sauce
Dairy & Refrigerated
- 2 (14-ounce) packages extra firm tofu
- 1 18-pack large eggs
- 1 (5.3-ounce) plus 1 (16-ounce) container low-fat cottage cheese
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container whole-milk plain Greek yogurt
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 small chunk gruyere cheese
- 1 small wedge fresh Parmesan
- 1 quart low-fat milk (or higher-protein dairy alternative)
Grains
- 1 small package dry brown rice (or 4 cups pre-cooked)
- 1 package dry pasta (Mafalda, Campanelle, bow ties or lasagna noodles)
- 1 package dry orzo
- 1 large package corn tortillas
- 1 (8-ounce) multigrain baguette or bread loaf
Canned and Jarred
- 1 small jar capers
- 1 small jar or can anchovy fillets
- 1 (15-ounce) can black beans
- 1 (4-ounce) can tomato sauce
- 1 (4-ounce) can or tube tomato paste
- 1 (28-ounce) can crushed tomatoes
- 1 small jar salsa
- 1 (2.6-ounce) packet reduced-sodium light tuna in water
- 1 (32-ounce) carton chicken broth
Frozen
- 1 small bag edamame
- 1 medium bag strawberries
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 package unflavored or vanilla protein powder
- 1 small package dry pinto beans
- 1 small package dry lentils (or 3 cups pre-cooked)
- 1 small package brown sugar
- Monk fruit sweetener (optional)
- 1 small package chicken bouillon or jarred concentrate
- 1 small package shelled pistachios (or 2 tablespoons from bulk)
- 1 small package shelled walnuts (or ¼ cup from bulk)
- 1 small package dried cranberries (or 1 tablespoon from bulk)
Non-Food Items
- Parchment paper
*You can choose gluten-free options if desired.