A free, seven-day high-protein diet meal plan with breakfast, lunch and dinner ideas and a complete shopping list. Each recipe includes macros and Weight Watchers points so you can track your intake easily. This plan is designed to be flexible, practical, and family-friendly while focusing on protein-rich meals that support strength and satiety.
7 Day High Protein Diet Meal Plan
This week is especially exciting for me — it’s my birthday week and the start of my book tour. I’ll be doing book signings, meet & greets, and sharing an early look at my new cookbook in select U.S. cities. Tickets include a signed copy of the book. If you’re nearby, I’d love to see you!
Update About New WW Points Plan
Weight Watchers added new zero-point foods (yay for oatmeal!), and it will take a little time to update every recipe across the site. I’ve already updated recipes dating from 2018 through 2025. Every recipe on the site links to the WW recipe builder (mobile only), which will automatically calculate the updated points for you.
Why High Protein?
I’ve followed a high-protein approach for several years to support muscle gain and overall strength. Eating more protein has made a big difference for me: I feel stronger, more energized, and less likely to snack on sweets or chips between meals. For many people, increasing protein helps with appetite control, supports muscle recovery after workouts, and contributes to a balanced nutrient intake.
To meet my daily protein goals, I spread protein across meals and snacks. For example, if my target is 120 grams per day, I aim for roughly 30 grams at each main meal and 10–30 grams across snacks. If you’re unsure how much protein is right for you, consult a nutrition resource or your healthcare provider to personalize your target.
How It Works
These meal plans are guides and offer plenty of flexibility. You can add extra servings, beverages, fruits, snacks, or desserts, and swap any recipes for alternatives you prefer. Breakfasts and lunches Monday through Friday are scaled for one person, while dinners and weekend meals are sized for a family of four. Some dinners make enough for leftovers, which can become lunches the next day.
As a starting point, many women might aim for around 1,500 calories per day, but needs vary based on age, weight, activity level, and personal goals. Use a calorie calculator or consult a dietitian for individualized recommendations. This plan includes suggestions for adding high-protein snacks to help you reach daily protein targets.
Note
If you have kidney or liver disease, gout, metabolic disorders, or reduced kidney function due to age, you may need to limit protein intake. Always speak with your healthcare provider or a registered dietitian before making major changes to your diet, especially if you have any medical conditions.
If you’re on Facebook, consider joining the Skinnytaste community where people share photos and tips from the recipes. Subscribing by email is a great way to receive future meal plans directly in your inbox so you don’t miss new plans or updates.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal grids, a 12-week meal plan, 30 recipes (including 15 new originals), and tear-out grocery lists to simplify your planning. There’s also space for gratitude, affirmations, and weekly intentions to help you start the week with focus.
High Protein Diet Meal Plan
Below is a sample week of meals. Breakfast and lunch Monday through Friday serve one person; dinners and weekend meals serve a family of four. The grocery list covers everything needed for the week. Consider adding high-protein snacks between meals—Greek yogurt, cottage cheese, hard-boiled eggs, or a protein shake are convenient options to boost daily protein.
MONDAY
B: Strawberry Banana Smoothie
L: Cranberry Chicken Salad on Apple Slices (double batch)
D: Stuffed Shells with Arugula Salad
Total Calories: 1,350* Protein: 106.5g
TUESDAY
B: High Protein Omelet
L: Cranberry Chicken Salad on Apple Slices
D: White Bean Pumpkin Turkey Chili with 2 tablespoons low-fat Greek yogurt and Cornbread Muffins
Total Calories: 1,164* Protein: 105g
WEDNESDAY
B: High Protein Omelet
L: Cranberry Chicken Salad on Apple Slices
D: Leftover White Bean Pumpkin Turkey Chili with Greek yogurt and Cornbread Muffins
Total Calories: 1,164* Protein: 105g
THURSDAY
B: 15-Minute Protein Chia Seed Cereal
L: Cranberry Chicken Salad on Apple Slices
D: Beef and Broccoli with ¾ cup brown rice**
Total Calories: 1,139* Protein: 100g
FRIDAY
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Salad Endive Wraps
D: Fish Florentine with ¾ cup brown rice
Total Calories: 1,153* Protein: 119g
SATURDAY
B: Breakfast Casserole with Spinach and Feta
L: ¼ White Bean Salad
D: Dinner out
Total Calories: 742* Protein: 41.5g
SUNDAY
B: Leftover Breakfast Casserole with Spinach and Feta
L: Cheeseburger Crunch Wrap (double batch) with Quick Cabbage Slaw
D: Spatchcock Chicken with Sweet Potatoes
Total Calories: 1,244* Protein: 103.5g
*This plan is a guide; many women may aim for around 1,500 calories per day depending on activity and goals. I included room to add beverages, snacks, fruit, or a glass of wine. **Make an extra ¾ cup rice for Friday’s dinner.
*Downloadable grocery guide available via the Google document referenced with the plan.
Shopping list
Produce
- 1 medium banana (freeze for smoothies if desired)
- 1 (12-ounce) container fresh strawberries (or frozen)
- 1 (6-ounce) container berries of your choice
- 4 medium apples
- 2 large lemons
- 1 medium English cucumber
- 2 medium ears of corn
- 2 medium red bell peppers
- 1 small plus 1 large head broccoli, florets
- 1 small bunch celery
- 1 medium head garlic
- 3 medium plus 3 large shallots
- 1 (1-inch) piece fresh ginger
- 1½ pounds (about 3 medium) sweet potatoes
- 1 small bunch scallions
- 1 medium head endive
- ½ small head white cabbage
- 1 (5-ounce) plus 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 small bunch rosemary
- 1 small bunch basil or parsley
- 3 medium plum tomatoes
- 1 (1-pound) package Campari tomatoes
- 2 small red onions
- 1 small plus 1 medium yellow onion
Meat, Poultry and Fish
- 1 rotisserie chicken
- 1 (3½-pound) whole chicken, spatchcocked
- 1 pound 93% lean ground turkey
- 2 pounds 99% lean ground turkey
- 1 pound flank steak
- 1¼ pounds (4) firm white fish fillets
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or olive oil mister
- Kosher salt
- Black pepper
- Ground white pepper
- Vanilla extract (optional)
- Mayonnaise (regular or light)
- Red wine vinegar
- Ketchup and yellow mustard
- Apple cider vinegar
- Chili powder, bay leaves, cumin, oregano
- Reduced sodium soy sauce*
- Sesame oil and toasted sesame seeds
- Paprika and garlic powder
Dairy & Refrigerated
- 3 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) block 1/3-less-fat cream cheese
- 1 (16-ounce) container low-fat (2%) cottage cheese
- 1 (16-ounce) container low-fat (2%) plain Greek yogurt
- 1 (8-ounce) half and half
- 1 (8-ounce) heavy cream
- 1 quart 2% milk
- 1 quart unsweetened almond milk or milk of choice
- Butter
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded cheddar
- 1 (8-ounce) package sliced American or cheddar
- 1 (12-ounce) package feta cheese
- Fresh Parmesan wedge
Grains*
- 1 package (10-inch) low-carb tortillas
- 1 package jumbo pasta shells
- 1 small package coarse yellow cornmeal
- 1 small package unbleached all-purpose flour
- 1 small package dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (5-ounce) can light tuna in water
- 1 (29-ounce) can cannellini beans
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can pumpkin puree
- 1 (4.5-ounce) can chopped green chiles
- 1 (32-ounce) carton low-sodium chicken broth
- 1 small jar Manzanilla olives
- 1 small jar pesto or ingredients to make your own
- 1 jar marinara sauce
- 1 small jar dill pickles (optional for Crunch Wraps)
Misc. Dry Goods
- Ground flax (meal)
- Chia seeds
- Vanilla protein powder
- Monk fruit or preferred sweetener
- Dried cranberries (about 2 tablespoons if from bulk)
- Granulated sugar and brown sugar
- Baking powder
- Cornstarch (optional for Broccoli Beef)
*Grains can be swapped for gluten-free options if desired.