7-Day High-Protein Meal Plan to Build Muscle and Boost Energy

A free, 7-day high-protein diet meal plan featuring breakfast, lunch and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points where available.

7 Day High Protein Diet Meal Plan

This week I got a first look at my new cookbook, Skinnytaste High Protein, and I’m thrilled to share a peek at the recipes and a 7-day meal plan that highlights high-protein, simple, and healthy meals. The cookbook includes 100 high-protein recipes designed to be satisfying, easy to prepare, and adaptable for everyday life.

If you enjoy this plan, expect more monthly plans and updates as I continue to curate high-protein recipes. Thank you for your support—sharing healthy, delicious meals with you is what I love to do.

Enjoy the final weekend of summer—grill, make memories, and soak up the sun!

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and satiety. Eating more protein helps me feel stronger and less inclined to snack on sweets or chips between meals. Many people struggle to meet daily protein targets, so I created this weekly high-protein meal plan to make reaching those goals easier and more enjoyable.

I usually spread protein across three meals and snacks. For example, with a daily target of 120 grams, I aim for roughly 30 grams per meal and 10–30 grams per snack. If you’re uncertain about your ideal protein intake, consult a registered dietitian or trusted nutrition resource to determine what’s appropriate for your needs.

How It Works

These meal plans are a guide with plenty of flexibility. Add beverages, fruits, snacks, or dessert as desired and swap meals based on preference. 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 health goals. Talk with your nutritionist or healthcare provider for personalized recommendations.

Note

If you have kidney or liver disease, gout, specific metabolic disorders, or reduced kidney function, you may need to limit protein intake. Always consult a healthcare provider before significantly increasing protein, especially if you have underlying medical conditions.

Join the Skinnytaste Facebook Community to see photos and swaps from other readers, or subscribe to the email list to receive meal plans directly.

High Protein Diet Meal Plan

Breakfast and lunch Monday–Friday are portioned for one person; dinners and weekend meals are designed for a family of four. Several recipes yield leftovers suitable for another dinner or lunch the next day. The grocery list below covers all ingredients needed to prepare the week’s menu. Add high-protein snacks to meet daily protein targets.

MONDAY
B: High-Protein Zucchini Omelet for One
L: Chicken Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,283* Protein: 103.5g

TUESDAY
B: High-Protein Zucchini Omelet for One
L: Chicken Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos with Skillet Mexican Zucchini
Total Calories: 1,245* Protein: 103.5g

WEDNESDAY
B: Carrot Banana Protein Smoothie
L: Chicken Egg Roll Bowl
D: Chicken Divan with ¾ cup brown rice
Total Calories: 1,287* Protein: 109.5g

THURSDAY
B: Peach Pie Cottage Cheese Bowls
L: Leftover Chicken Divan with ¾ cup brown rice
D: Quick Garlic-Lime Marinated Pork Chops with Sweet Potato Salad
Total Calories: 1,337* Protein: 118g

FRIDAY
B: Peach Pie Cottage Cheese Bowls
L: Leftover Chicken Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (double recipe)
Total Calories: 1,314* Protein: 109.5g

SATURDAY
B: Greek Yogurt with Berries, Nuts and Honey (family portion)
L: Tuna Melt (family portion) with an apple
D: Dinner out
Total Calories: 576* Protein: 48.5g

SUNDAY
B: Breakfast Quesadilla (family portion) with 1 oz avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers (adjust as needed)
D: Turkey Burgers with Green Goddess Potato Salad and Cucumber Tomato Salad (adjust for crowd)
Total Calories: 1,375* Protein: 103.5g

*This plan is a guide. Women may aim for around 1,500 calories per day depending on individual needs. Leave room for beverages, coffee, snacks, desserts, or wine. Adjust serving sizes and ingredients to suit your household size and goals.

Shopping list

Produce

• 1 (12-ounce) container fresh strawberries
• 1 (6-ounce) container mixed berries
• 2 medium peaches
• 1 ripe banana
• 4 apples
• 6 lemons
• 3 limes
• 2 small Hass avocados (about 5 oz each)
• 12 mini Persian cucumbers (or 3 small English)
• 2 heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small bunch radishes
• 1 medium shallot
• 1½ pounds zucchini
• 2 heads baby bok choy
• 1 small bunch celery
• 1 small bag baby carrots
• 2 ears corn
• 1¼ pounds sweet potatoes
• 1½ pounds baby red potatoes
• 2¾ pounds broccoli florets
• 2 large bunches scallions (about 20 total)
• 1 package tri-color slaw or broccoli slaw
• 1 (1-pound) container baby arugula
• 1 large bunch Italian parsley
• 1 small bunch cilantro
• 2 small bunches fresh herbs (mint, dill, or basil)
• 1 dry pint cherry or grape tomatoes
• 2 large heirloom tomatoes
• 2 vine-ripened tomatoes (plus extra optional for burgers)
• 1 small and 1 medium red onion

Meat, Poultry and Fish

• Chicken breakfast sausage (1 package)
• 1 small package genoa salami (about 4 oz) if using
• 1 lb 93% lean ground chicken
• 1 lb 93% lean ground turkey
• 1½ lbs boneless, skinless chicken breasts (about 3 pieces)
• 1½ lbs boneless pork chops (about 4 pieces)
• 1 lb large peeled, deveined shrimp
• 1 lb wild salmon
• 1 lb skirt steak

Condiments and Spices

• Extra virgin olive oil, canola oil, and cooking spray
• Olive oil mister (optional)
• Kosher salt and fresh-ground pepper
• Turmeric, ground cinnamon, garlic powder, paprika
• Crushed red pepper flakes, ancho chili powder, cumin, chili powder
• Honey, sesame oil, mirin (or dry sherry), light mayonnaise
• Red wine vinegar, apple cider vinegar, white wine vinegar
• Reduced sodium soy sauce, Worcestershire sauce, ketchup, yellow mustard
• Black sesame seeds, sriracha or chili crisp (optional)
• Dried onion flakes, parsley
• Pickled items: pepperoncini, jalapenos, capers, sliced black olives
• Marinated artichokes, jarred marinara, jarred pesto
• 1 (14-ounce) can chicken broth

Dairy & Refrigerated

• 1 dozen large eggs and 1 pint liquid egg whites
• Butter, low-fat cottage cheese (one 6 oz + two 16 oz containers)
• 1 (32-ounce) container nonfat plain Greek yogurt
• Almond milk (unsweetened) and nonfat milk
• Sliced reduced-fat cheese, shredded reduced-fat Swiss and mozzarella
• Shredded reduced-fat cheddar, cotija or queso fresco, wedge of Parmesan

Grains

• Low-carb tortillas (7-inch)
• Corn tortillas, hamburger buns, sliced whole-grain bread
• Dry lasagna noodles (not no-boil), fusilli pasta
• Seasoned whole wheat breadcrumbs
• Dry jasmine or sticky rice (or 5 cups pre-cooked)
• Dry brown rice (or 4½ cups pre-cooked)
• Unbleached all-purpose flour

Canned & Jarred

• 2 (4.5-ounce) cans tuna in water
• Small jars: pepperoncini, capers, pickled jalapenos
• 1 small can sliced black olives, 1 (12-ounce) jar marinated artichokes
• Jarred marinara or ingredients to make your own; jarred pesto or ingredients to make your own
• 1 (14-ounce) can chicken broth

Frozen

• 1 small package shelled edamame

Miscellaneous Dry Goods

• Unflavored pea or whey protein
• Ground flax (meal), brown sugar
• Shelled pistachios (or 2 tbsp if buying bulk), walnut halves (¼ cup if bulk)
• Small bottle sake (optional)

Non-Food Items

• Metal or wooden skewers

You can choose gluten-free alternatives as desired. Adjust serving sizes for larger groups or if you prefer more leftovers. Use this plan as a flexible, protein-forward foundation to support strength, satiety, and enjoyable meals throughout the week.