A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas, plus a complete shopping list. Each recipe includes macros and Weight Watchers points to help you track intake and stay on target.
7 Day High Protein Diet Meal Plan
Some vegetables are surprisingly high in protein—green peas, spinach and asparagus are great examples and favorites for bright, seasonal dishes. Early spring produce lends itself to fresh recipes like Charred Sugar Snap Peas, Grilled Chicken Salad with Strawberries and Spinach, and Spring Asparagus Risotto, each offering flavor plus a protein boost.
Update About New WW Points Plan
WW recently added new zero-point foods (oatmeal is now included), and updating every recipe takes time. Recipes from 2018 through 2025 have been updated so far. Each recipe on the site links to the WW recipe builder (mobile only) and will reflect the new points automatically.
Why High Protein?
I’ve followed a high-protein approach for a few years to support muscle gain and overall satisfaction between meals. Higher protein meals help reduce cravings for sweets and snacks, and they’ve made a noticeable difference for me. Many people find meeting daily protein goals challenging, so this meal plan is designed to make hitting those targets easier. If this plan is helpful, I plan to share one or two new high-protein weekly plans each month and I’m currently working on a high-protein cookbook.
A practical way to reach a protein target is to spread protein across meals and snacks. For example, if your goal is 120 grams daily, aim for roughly 30 grams at each main meal and 10–30 grams from snacks. If you need guidance on daily protein requirements, consult a reliable nutrition source or speak with a registered dietitian.
How It Works
These meal plans are a flexible guide, designed to be customized. You can add extra servings, beverages, fruits, snacks, or desserts to suit your needs. Recipes are searchable by course in the recipe index. As a baseline, women should consider aiming for at least 1500 calories per day, but individual needs vary by age, activity level, and goals. Consult a nutrition professional for personalized recommendations.
Note
If you have kidney or liver disease, gout, certain metabolic disorders, or age-related decreased kidney function, you may need to limit protein intake. Always consult your healthcare provider or a registered dietitian before significantly increasing protein, especially if you have underlying health conditions.
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Ultimate Skinnytaste Meal Planner
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High Protein Diet Meal Plan:
Breakfasts and lunches Monday through Friday are portioned for one person, while dinners and weekend meals are sized to serve a family of four. Some recipes yield leftovers suitable for an extra dinner or for lunch the next day. The shopping list below includes everything you’ll need to make the week’s recipes. Add high-protein snacks as needed to reach your daily target.
MONDAY (4/6)
B: Strawberry Banana Smoothie
L: Thai-Inspired Chicken Salad
D: Lasagna Roll-Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,426* Protein: 125 g
TUESDAY (4/7)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Inspired Chicken Salad
D: Chicken Chimichangas with Cilantro Lime Cauliflower Rice
Total Calories: 1,266* Protein: 120.5 g
WEDNESDAY (4/8)
B: Strawberry Banana Smoothie
L: Thai-Inspired Chicken Salad
D: Sheet Pan Mediterranean Meatball Bowls with Roasted Vegetables and Hummus
Total Calories: 1,358* Protein: 122.5 g
THURSDAY (4/9)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Inspired Chicken Salad
D: Air Fryer Steak with String Beans with Garlic and Oil and Smashed Potatoes
Total Calories: 1,269* Protein: 122 g
FRIDAY (4/10)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad over 2 cups romaine lettuce
D: Portuguese Seafood Stew with 2 ounces multigrain baguette
Total Calories: 1,328* Protein: 134.5 g
SATURDAY (4/11)
B: High Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Italian Sub Salad with 2 ounces multigrain baguette
D: Dinner out or a flexible meal of your choice
Total Calories: 816* Protein: 45.5 g
SUNDAY (4/12)
B: High Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Chilled Italian Shrimp Tortellini Pasta Salad
D: Lamb Chops with Dijon Glaze over Wilted Spinach (recipe x 2) and Garlic Mashed Potatoes
Total Calories: 1,429* Protein: 125 g
*This plan is a guide. Women aiming for weight maintenance or mild deficit may target around 1500 calories per day; individual needs vary. I recommend using a calorie calculator or consulting a nutrition professional to estimate your personal needs. The plan leaves room to add coffee, beverages, fruits, snacks, dessert, wine, or extra servings as desired.
*Detailed nutrition notes and a downloadable grocery checklist are available via the linked Google document referenced in the original plan.
Shopping list
Produce
- 7 medium ripe bananas
- 1 (1-pound) container fresh strawberries
- 1 medium Honeycrisp apple
- 1 medium navel orange
- 7 medium limes
- 3 medium plus 1 large lemon
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small red bell pepper
- 1 small yellow bell pepper
- 1 small plus 1 medium heads cauliflower
- 1 medium head broccoli florets
- 1 pound green beans
- 3 ounces white mushrooms
- 1 small bunch celery
- 1 large sweet potato (about 12 ounces)
- 1 pound baby gold or red potatoes
- 2 pounds Yukon gold potatoes
- 1 large bunch scallion greens (about 10 scallions)
- 1 large bunch fresh cilantro
- 2 medium bunches fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh dill (optional)
- 1 (5-ounce) plus 1 (1-pound) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 large bag coleslaw mix
- 2 large heads romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 2 large vine-ripened tomatoes
- 2 small red onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 (6–8 ounce) package sliced Nova lox
- 6 ounces thin-sliced deli turkey
- 2 ounces capicola
- 1 small package sliced Genoa salami
- 1 package turkey pepperoni
- 1 (1.75-ounce) link chorizo sausage
- 2 rotisserie chickens (or 2 ¼ pounds raw chicken breasts)
- 1 pound 93% lean ground turkey
- 1 ½ pounds (4) sirloin steaks
- 2 pounds peeled and deveined jumbo shrimp
- 1 pound peeled and deveined large shrimp
- 3 dozen littleneck clams
- 1 pound bay scallops
- 2 pounds New Zealand spring racks of lamb
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil mister or spray
- Kosher salt
- Pepper grinder or fresh peppercorns
- Vanilla extract (optional, for smoothies)
- Pure maple syrup
- Optional bagel toppings: everything bagel seasoning, poppy seeds, onion flakes
- Toasted sesame seeds
- Reduced sodium soy sauce
- Toasted sesame oil
- Sriracha or Sambal Oelek
- Mayonnaise
- Red wine vinegar
- Italian seasoning
- Cumin
- Paprika
- Garlic powder
- Bay leaves
- Dijon mustard
- Balsamic vinegar
Dairy & Refrigerated Items
- 1 container hummus
- 2 dozen large eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container nonfat milk
- 1 quart low-fat or dairy-free milk
- 1 (16-ounce) container low-fat cottage cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small tub regular or light sour cream
- 1 small box unsalted or dairy-free butter
- 1 tub whipped butter (or unsalted plus a pinch of salt)
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded or block pepper jack
- 1 small wedge fresh Parmesan
- 1 small package feta cheese
Grains*
- 1 package (8-inch) low-carb whole wheat tortillas
- 2 (8-ounce) multigrain baguettes
- 1 package dry spinach ricotta tortellini
- 1 package panko breadcrumbs
- 1 small package unbleached all-purpose flour
- 1 small package quick oats
- 1 package lasagna noodles (NOT no-boil)
Canned and Jarred
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar pepperoncini or banana peppers
- 1 small jar capers
- 1 (2.25-ounce) can sliced black olives
- 1 (4-ounce) can mild diced green chiles
- 1 jar marinara or ingredients to make your own
- 1 small jar pesto or ingredients to make your own
- 1 (14-ounce) can chicken broth or bone broth
Frozen
- 1 small package shelled edamame
- 1 medium bag frozen strawberries (about 2 ¼ cups)
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 small container unflavored protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small package dry roasted peanuts (¼ cup if from bulk)
- 1 small package walnut halves (¼ cup if from bulk)
- 1 small jar powdered peanut butter
- 1 small container agave nectar or granulated sugar
- 1 bottle dry white wine (for cooking)
- Baking powder
*You can buy gluten-free alternatives if desired.