A free, 7-day high-protein diet meal plan featuring breakfast, lunch, and dinner ideas plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you track your nutrition.
7 Day High Protein Diet Meal Plan
As we finish holiday weekends and move into a new season, it’s a great time to refresh both mentally and physically. Spring brings longer days and more sunshine, which can improve mood and sleep. Getting outside—gardening, walking, or any outdoor activity—reduces stress and boosts energy. With fresh fruits and vegetables arriving in season, now is an ideal moment to focus on vibrant, nourishing meals.
Update About New WW Points Plan
Weight Watchers has added some new zero-point foods (including oatmeal). I’m updating recipes to reflect the latest plan, which takes time; so far, recipes from 2018 through 2025 have been reviewed. Each recipe on the site links to the WW recipe builder on mobile, which will calculate new points automatically.
Why High Protein?
I’ve been following a high-protein approach for several years to support muscle gain and overall satiety. Prioritizing 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 this 7-day meal plan is designed to simplify hitting those goals. If this plan is helpful, I’ll share new weekly plans regularly. I’m also working on a high-protein cookbook—stay tuned.
A practical way to meet a higher protein target is to spread protein across meals and snacks. For example, if your daily goal is 120 grams of protein, aim for roughly 30 grams per main meal and 10–30 grams per snack. If you’re unsure how much protein you need, consult a trusted nutrition resource or a registered dietitian for personalized guidance.
How It Works
These meal plans are meant as flexible guides. There’s plenty of room to add more food, beverages, coffee, fruit, snacks, or dessert, and to swap recipes to suit your preferences. Aim for at least 1,500 calories per day as a general baseline, keeping in mind 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, metabolic disorders, or reduced kidney function, you may need to limit protein intake. Always consult a healthcare provider or registered dietitian before significantly increasing protein, especially if you have underlying health conditions.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral bound planner with weekly grids, a 12-week meal plan, new and classic recipes, and tear-out grocery lists. It includes space for gratitude, affirmations, and intentions to help you start the week focused and organized.
High Protein Diet Meal Plan
Breakfasts and lunches Monday–Friday are single servings; dinners and weekend meals are scaled for a family of four. Several recipes yield leftovers that work for a second night or for lunch the next day. The included shopping list covers everything needed for this plan. Consider adding high-protein snacks to help meet your daily targets.
MONDAY
B: Breakfast Quesadilla
L: Food Cart-Style Chicken Salad with White Sauce
D: Tofu Poke Bowl (double recipe)
Total Calories: 1,210* Protein: 101.5g
TUESDAY
B: Breakfast Quesadilla
L: Food Cart-Style Chicken Salad with White Sauce
D: Ground Turkey Taco Skillet with Cilantro Lime Cauliflower Rice
Total Calories: 1,254* Protein: 112g
WEDNESDAY
B: Breakfast Quesadilla
L: Food Cart-Style Chicken Salad with White Sauce
D: Baked Pasta with Sausage and Spinach with Arugula Salad
Total Calories: 1,184* Protein: 103.5g
THURSDAY
B: Whipped Cottage Cheese Bowls (half recipe)
L: Food Cart-Style Chicken Salad with White Sauce
D: Leftover Baked Pasta with Sausage and Spinach and Arugula Salad
Total Calories: 1,167* Protein: 101.5g
FRIDAY
B: Whipped Cottage Cheese Bowls (half recipe)
L: Tuna Egg Salad over 2 cups mixed greens
D: Baked Steelhead Trout (double recipe) with Lemon Asparagus Couscous Salad with Tomatoes
Total Calories: 1,077* Protein: 107g
SATURDAY
B: 2 eggs (any style) with breakfast sausage, 1 slice whole grain toast and 1 cup mango
L: Italian Shrimp Salad
D: Dinner out
Total Calories: 725* Protein: 60g
SUNDAY
B: Carrot Banana Protein Smoothie (quadruple recipe)
L: Turkey Club sandwiches (quadruple recipe) with baby carrots
D: Pork Chops with Dijon Herb Sauce and Baked Risotto
Total Calories: 1,080* Protein: 101.5g
*These calorie totals are a guide. Women commonly aim for about 1,500 calories per day, but individual needs vary by activity level, age, and goals. There is room to add coffee, beverages, fruit, snacks, dessert, or wine as desired.
For detailed recipe macros and point values, consult the recipe notes or recipe builder associated with each dish.
Shopping list
Produce
- 4 small mangos
- 4 medium very ripe bananas
- 1 (12-ounce) container strawberries
- 2 (6-ounce) containers berries (your choice)
- 3 small plus 3 medium plus 1 large lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium jalapeno
- 1 ½ pounds asparagus
- 1 medium cucumber
- 1 small bunch celery
- 1 large bag baby carrots
- 1 medium head cauliflower (or 2 bags pre-riced)
- 2 medium bunches scallions
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh basil (or dried for marinara)
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh thyme (or dried)
- 1 small bunch/container fresh sage (or dried)
- 1 large head iceberg lettuce
- 1 (1-pound) clamshell baby arugula
- 1 (5-ounce) clamshell mixed greens
- 1 small plus 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small plus 2 medium red onion
- 2 small plus 1 medium yellow onion
Meat, Poultry and Fish
- Cooked chicken breakfast sausage links (or frozen)
- 1 pound raw sweet Italian chicken sausage
- 1 package center-cut bacon
- 2 pounds 93% lean ground turkey
- 1 ½ pounds boneless, skinless chicken thighs
- 1 ¼ pounds bone-in pork chops (about 4)
- 1 ¼ pounds cooked peeled, deveined jumbo shrimp
- 1 ½ pounds skin-on steelhead trout
- ¾ pound sliced deli turkey breast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray and an oil mister if you use one
- Kosher salt
- Freshly ground pepper
- Vanilla extract or vanilla bean paste
- Turmeric
- Mayonnaise (regular or light)
- Apple cider vinegar
- Ground cumin
- Oregano
- Paprika and smoked paprika
- Reduced sodium soy sauce
- Sesame oil and sesame seeds
- Sriracha (optional)
- Fennel seeds
- Nutmeg
- Red wine vinegar
- Chili powder and cayenne pepper
- Bay leaves
- Dijon mustard
Dairy & Misc. Refrigerated Items
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container reduced-fat cottage cheese
- 1 (15-ounce) container fat-free ricotta cheese
- 1 (16-ounce) container whole milk plain yogurt (not Greek)
- 1 quart unsweetened almond milk
- Shredded reduced-fat Mexican cheese blend
- Shredded part-skim mozzarella
- Shredded or block reduced-fat cheddar
- 1 small wedge fresh Parmesan
- 1 small wedge Pecorino Romano (or extra Parmesan)
- Butter
Grains
- Arborio rice
- Whole wheat pearl couscous
- Dry brown rice (or pre-cooked rice)
- Rigatoni pasta
- Whole grain bread
- Low-carb tortillas (7-inch)
- Tortilla chips
Canned and Jarred
- Light tuna in water
- Salsa
- Mixed Italian pitted olives
- Capers
- Low-sodium vegetable or chicken broth cartons
- Chicken stock or broth
- Pinto beans
- Crushed tomatoes
Frozen
- Shelled edamame
- Corn kernels
- Peas
- Frozen chopped spinach (10-ounce)
Misc. Dry Goods
- Monk fruit sweetener or preferred sweetener
- Slivered almonds (or bulk equivalent)
- Unflavored pea or whey protein powder
- Ground flaxseed
- Granulated sugar
- Cornstarch
You can substitute gluten-free options where needed. For printable or shareable recipe and shopping details, check the recipe notes or the provided recipe document associated with the meal plan.