A free, 7-day high-protein meal plan that includes breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe lists macros and Weight Watchers points so you can track nutrition and stay on target.
7-Day High-Protein Diet Meal Plan
Autumn is a perfect time to enjoy comforting, protein-rich meals that are both filling and flavorful. From warming soups like Sweet Potato Soup with Sausage and Kale to skillet dinners such as Pumpkin Lasagna Skillet, this plan emphasizes seasonal ingredients and balanced plates to help you meet your protein goals while enjoying satisfying food all week long.
Update About New WW Points Plan
Weight Watchers recently added new zero-point foods (including oatmeal). I’m updating recipe points across the site; many recipes are already updated from 2018 through 2025. Each recipe links to the WW recipe builder (mobile), which will calculate your updated points automatically.
Why Follow a High-Protein Plan?
I’ve followed a high-protein approach for several years to support muscle gain, stable energy, and reduced cravings. Protein keeps me full between meals and helps prevent reaching for sweets or snacks at the end of the day. If you struggle to meet daily protein targets, this weekly meal plan can help you spread protein across meals and snacks for consistency and better results. I’m also developing a dedicated high-protein cookbook—stay tuned for more plans and recipes.
A simple strategy is to divide your protein goal across meals: for example, if you aim for 120 grams per day, target roughly 30 grams at each main meal plus 10–30 grams across snacks. If you need guidance on daily protein needs, consult a registered dietitian or consult reputable nutrition resources.
How This Plan Works
This meal plan is a flexible guide. There’s room to adjust portion sizes, add beverages, snacks, fruit or dessert, and swap recipes for meals you prefer. Breakfasts and weekday lunches are portioned for one person, while dinners and weekend meals serve a family of four. Many recipes yield leftovers that work well for additional lunches or second-night dinners.
Aim for at least 1,500 calories per day as a baseline if you’re following a moderate plan, but individual needs vary by age, activity, weight and goals. Consult a nutrition professional for personalized recommendations.
Important Note
People with kidney or liver disease, gout, certain metabolic conditions, or older adults with decreased kidney function may need to limit protein. Consult a healthcare provider or registered dietitian before significantly increasing protein intake, especially if you have underlying health issues.
Join the community on Facebook to see photos and adaptations of recipes other people are making, and sign up for the email list if you’d like to receive future meal plans and updates directly.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner featuring weekly meal grids, a 12-week meal plan, 30 recipes (including 15 new ones) and tear-out grocery lists. It also includes space for weekly intentions, gratitude and meal planning notes—designed to help you stay organized and enjoy the process of planning healthy, protein-rich meals.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
High-Protein Diet Meal Plan
Below is the weekly plan. Breakfasts and weekday lunches are meant for one serving; dinners and weekend meals serve four. Many dishes make leftovers suitable for the following day. Use the grocery list at the end to shop for the entire week and add high-protein snacks as needed to meet your targets.
MONDAY (10/19)
B: Strawberry Banana Smoothie with 1/4 cup nonfat plain Greek yogurt
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,431* • Protein: 125 g
TUESDAY (10/20)
B: Strawberry Banana Smoothie with 1/4 cup nonfat plain Greek yogurt
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Ground Turkey Taco Skillet with Best Guacamole (half recipe)
Total Calories: 1,469* • Protein: 127 g
WEDNESDAY (10/21)
B: High-Protein Omelet and a pear
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Garlic-Ginger Chicken Stir-Fry with Cauliflower Rice
Total Calories: 1,338* • Protein: 124 g
THURSDAY (10/22)
B: High-Protein Omelet and a pear
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: French Onion Pot Roast with Garlic Mashed Potatoes and Massaged Kale Salad
Total Calories: 1,395* • Protein: 129 g
FRIDAY (10/23)
B: Savory Cottage Cheese Bowl
L: Leftover French Onion Pot Roast with Garlic Mashed Potatoes
D: Fish with Tomato Sauce, White Wine and Capers (double batch) with Broccoli and Orzo
Total Calories: 1,181* • Protein: 123 g
SATURDAY (10/24)
B: 1/8 of Breakfast Casserole with Sausage and Spinach and 1 cup grapes
L: Turkey Club (makes 4) and an apple
D: Dinner out
Total Calories: 856* • Protein: 123 g
SUNDAY (10/25)
B: Leftover 1/8 Breakfast Casserole with 1 cup grapes
L: Chicken Quesadilla
D: Slow Cooker Green Chile Pork Stew over 3/4 cup brown rice with 1 ounce avocado
Total Calories: 1,371* • Protein: 128 g
*These totals are estimates. Women may aim for around 1,500 calories per day depending on goals and activity level. Adjust portions and snacks—coffee, fruit, dessert, wine—according to your needs. For a personalized calorie target, use a reputable calorie calculator and consult a professional.
A full ingredient breakdown and nutrition worksheet is available in the linked Google document for reference.
Shopping List
Produce
- 2 medium bananas
- 2 medium pears
- 4 medium apples
- 1 medium mango
- 2½ pounds green or red seedless grapes
- 3 medium limes
- 1 medium and 1 large lemon
- 3 small (5 oz) and 1 medium (6 oz) Hass avocados
- 2 medium heads garlic
- 1 (1-inch) piece fresh ginger
- 1 small and 2 medium jalapeños
- 2 medium red bell peppers
- 1 mini (Persian) cucumber (or small English cucumber)
- Broccoli florets: 1 small + 1 medium head
- 1 medium head cauliflower (or 1½ lb pre-riced)
- 2 lb (about 4 medium) Yukon Gold potatoes
- 1 lb baby bok choy
- 1 small bunch scallions
- Fresh cilantro, Italian parsley, and basil (small bunches)
- Fresh thyme (small container)
- 1 bunch Lacinato kale
- 5 oz baby arugula
- 10 oz baby spinach
- 1 small head iceberg lettuce
- Plum and vine-ripened tomatoes (1 each)
- 1 pint grape or cherry tomatoes
- Red and yellow onions as listed (see recipe quantities)
Meat, Poultry & Fish
- ¾ lb raw turkey breakfast sausage
- 1 package center-cut bacon
- ¾ lb thin-sliced deli turkey breast
- 2½ lb boneless, skinless chicken breast
- 1½ lb thin-sliced chicken breast cutlets
- 1 lb 93% lean ground turkey
- 1½ lb (about 4) white fish fillets (fluke, flounder, halibut)
- 2½ lb boneless beef chuck roast
- 2 lb pork tenderloin
Condiments & Spices
- Extra virgin olive oil and canola oil
- Cooking spray
- Kosher salt and fresh ground black pepper
- Vanilla extract (optional)
- Toasted sesame oil, honey, sriracha
- Seasoned rice vinegar, sesame seeds
- Light mayonnaise
- Basic spices: cumin, garlic powder, oregano, chili powder, smoked paprika, cayenne
- Apple cider vinegar, bay leaves
- Reduced-sodium soy sauce, chili paste, onion powder
- Crushed red pepper flakes (optional)
Dairy & Refrigerated
- 18 large eggs
- Liquid egg whites (1 pint)
- Nonfat plain Greek yogurt (5.3 oz)
- Low-fat cottage cheese (5.3 oz and 16 oz)
- Protein milk or low-fat milk options
- Light sour cream, whipped butter or unsalted butter
- 16 oz reduced-fat Mexican cheese blend
- 16 oz shredded part-skim mozzarella
- Parmesan wedge
Grains
- Dry brown rice or 5 cups pre-cooked
- Whole grain sliced bread
- Low-carb whole wheat tortillas
- Lasagna noodles (regular, not no-boil)
- Orzo pasta
- Tortilla chips
- Unbleached all-purpose flour
Canned & Jarred
- 28-oz crushed tomatoes
- 10-oz diced tomatoes with green chilies
- Sun-dried tomatoes in oil
- Pesto jar or ingredients to make your own
- Two 4.25-oz cans whole green chilies
- Salsa, pinto beans, beef bone broth
- 14.5-oz can chicken broth and a jar of capers
Frozen & Dry Goods
- Small bag frozen strawberries
- Small bag frozen corn kernels
- Small bottle sherry and a bottle white wine
- Dry onion soup mix, granulated sugar or sweetener
- Cornstarch, ground flaxmeal, unflavored or vanilla protein powder
- Dry-roasted peanuts (1/3 cup) and roasted shelled pistachios (1 tbsp)
You can buy gluten-free alternatives where noted if needed.