7-Day High-Protein Meal Plan to Gain 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 nutrition information, macros and Weight Watchers points where available.

7 Day High Protein Diet Meal Plan

I’ve loved every stop on the book tour and every conversation along the way — connecting over food and community is the reason I do this. If you’re local, I’ll be at All in Health Wellness in Babylon, NY on Saturday the 18th at 4:00pm — I hope to see you!

Good news for anyone who hasn’t yet picked up the Skinnytaste High Protein Cookbook: I’m extending the cookbook bonus pack through the end of October. If you purchase the book, you can download six exclusive bonus high-protein recipes by submitting proof of purchase. This offer ends Oct 31.

If you already own the book and are enjoying it, reviews are greatly appreciated on Amazon, Target, Barnes & Noble or your favorite retailer — they help others discover the recipes and support future projects.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and overall satisfaction between meals. Eating more protein helps me feel stronger and less likely to reach for sweets or chips in the evening. Because many people struggle to hit their protein targets, I created this weekly high-protein meal plan to make it easier to meet daily goals. If this plan is helpful, I’ll share one or two new weekly plans each month while I continue work on a dedicated high-protein cookbook.

A practical strategy I use is to spread protein across three meals and snacks. For example, with a 120-gram protein goal I aim for roughly 30 grams per meal plus 10–30 grams from snacks. If you’re unsure how much protein you need, consult a registered dietitian or reputable nutrition resources.

How It Works

These meal plans are guides with plenty of flexibility — feel free to add coffee, beverages, fruits, snacks or desserts, or swap in your favorite recipes. Breakfasts and lunches Monday–Friday are portioned for one person; dinners and all weekend meals are scaled for a family of four. Some dishes yield leftovers that serve as additional lunches or second-night dinners. Aim for at least 1,500 calories per day as a baseline, adjusting for your age, activity level and goals. Always check with your nutritionist or healthcare provider for personalized recommendations.

Note

People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein intake. Consult a healthcare provider or registered dietitian before significantly increasing protein if you have underlying health conditions.

Join the Skinnytaste Facebook Community to see photos and tips from others making these recipes. If you’d like meal plan updates by email, subscribe on the main site so you don’t miss future plans.

Where to Buy the Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

High Protein Diet Meal Plan

This plan provides breakfasts and lunches for one person Monday–Friday, with dinners and all weekend meals sized for a family of four. Many recipes yield leftovers suitable for additional lunches. Use the comprehensive grocery list below to shop for the week and add high-protein snacks to help reach your daily targets.

MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (double batch) with 1 cup steamed edamame
Total Calories: 1,326* Protein: 103g

TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Smash Tacos with Instant Pot Refried Beans and Cilantro Lime Cauliflower Rice
Total Calories: 1,296* Protein: 103g

WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Club with 8 baby carrots
D: Slow Cooker Beef Stew with a small whole grain roll and 2 teaspoons butter
Total Calories: 1,143* Protein: 103g

THURSDAY (10/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough and 1/2 cup blackberries
L: Leftover Slow Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Green Beans
Total Calories: 1,165* Protein: 100.5g

FRIDAY (10/24)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with sourdough and blackberries
L: Leftover Slow Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Total Calories: 1,244* Protein: 110.5g

SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (double batch)
L: Slow Cooker Chicken and Lentil Soup
D: Dinner out
Total Calories: 633* Protein: 42g

SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata with Fall Fruit Salad (½ recipe)
L: Leftover Slow Cooker Chicken and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens and Garlic Mashed Potatoes
Total Calories: 1,329* Protein: 101g

*These totals are guidelines. Many women aim for around 1,500 calories per day depending on personal needs. I’ve left room in the plan for additional beverages, snacks, wine or dessert. Use a calorie calculator or consult a professional for personalized targets.

Shopping list

Produce

• 2 medium ripe bananas
• 1 dry pint blackberries
• 4 medium Gala apples
• 2 medium Red Delicious apples
• 2 medium D’Anjou pears
• ¾ pound green seedless grapes
• 1 large navel orange
• 1 small lemon
• 3 medium limes
• 1 small Hass avocado (5-ounce)
• 3 medium heads garlic
• 1 (3-inch) piece fresh ginger
• 1 large Fresno chili
• 2 large Cubanelle peppers
• 1 large red bell pepper
• 1 small bag baby carrots
• 1 medium bunch carrots
• 1 small bunch celery
• ¼ pound white mushrooms
• ¾ pound green beans
• 2 1/3 pounds Yukon Gold potatoes
• 1 medium head cauliflower (or pre-riced cauliflower)
• 1 medium bunch scallions
• 1 small plus 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional)
• 1 small bunch fresh Italian parsley (or thyme/sage for garnish)
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 (1-pound) clamshell baby spinach
• 1 pound mustard greens, Swiss chard or other dark leafy greens
• 1 medium bag tri-color coleslaw mix (6 cups needed)
• 1 small head iceberg lettuce
• 1 vine-ripened tomato
• 1 container pico de gallo (or ingredients to make your own)
• 1 small red onion
• 1 small plus 3 medium yellow onions

Meat, Poultry & Fish

• 1 link Italian chicken sausage
• 1 package center-cut bacon
• 1 small package sliced deli turkey (or 3 ounces from the deli counter)
• 1 rotisserie chicken breast
• 1½ pounds boneless, skinless chicken thighs
• 1½ pounds 93% lean ground turkey
• 2½ pounds boneless chuck roast
• 1½ pounds (4) boneless center-cut pork chops
• 1½ pounds (4) skin-on salmon fillets

Condiments & Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or whole peppercorns
• Turmeric, ground cinnamon, nutmeg
• Agave or pure maple syrup
• Vanilla extract
• Mayonnaise (regular or light)
• Cumin, adobo seasoning, gochujang
• Reduced sodium soy sauce
• Unseasoned rice vinegar, sesame oil, honey
• Taco seasoning (or ingredients to make your own)
• Chili powder, cayenne (optional), bay leaves
• Crushed red pepper flakes, garlic powder, Madras curry powder

Dairy & Refrigerated

• 2 (14-ounce) packages extra-firm tofu
• 1 dozen large eggs
• Butter (small box) and a tub of whipped butter (optional)
• 1 (8-ounce) block light cream cheese
• 1 small tub light sour cream
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 (16-ounce) tub low-fat cottage cheese
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (32-ounce) container nonfat plain yogurt
• 1 (8-ounce) bottle nonfat milk and 1 pint unsweetened almond milk
• Shredded cheddar or Mexican blend (8-ounce) and part-skim mozzarella (8-ounce)
• 1 small wedge Parmesan cheese

Grains

• Small bag dry brown rice (or 5 cups pre-cooked)
• Small loaf sourdough bread
• Small loaf whole grain bread
• Small package corn tortillas (8 needed)
• Small package whole grain rolls
• Small package all-purpose flour
• Package lasagna noodles (NOT no-boil)

Canned & Jarred

• 1 (15-ounce) can pumpkin puree
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can light coconut milk
• 1 (4-ounce) can or tube tomato paste
• 1 (10-ounce) can RoTel diced tomatoes
• 3 (32-ounce) cartons chicken broth
• 1 (32-ounce) carton low-sodium beef broth

Frozen

• Small package peas
• Large package in-pod edamame

Dry Goods & Misc.

• Unflavored pea or whey protein powder
• Small package ground flaxseed (meal)
• Walnut halves (¾ cup) and golden raisins (2 tbsp)
• Small package dried cranberries (1 tbsp)
• 1 (1-pound) package dry green or brown lentils
• Small package dry pinto beans

Non-Food

• Parchment paper

*You can choose gluten-free options where preferred.

For detailed recipe links, macros and Weight Watchers points, follow the recipe links within each meal entry above. The meal plan is intended to help you meet protein goals while enjoying seasonal, satisfying meals.