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 make meal planning easier.
7 Day High Protein Diet Meal Plan
Protein is essential for everyone—not just athletes. It supports muscle repair, helps maintain healthy skin, and keeps you feeling full longer. In warmer months you may feel less hungry, but your body still needs steady nutrition. High-protein meals can be light, refreshing, and satisfying without heating up the kitchen. Aim to stay hydrated and choose recipes that suit your taste and activity level.
Update About New WW Points Plan
Weight Watchers updated its zero-point foods (oatmeal is now included). I’m updating recipe points across the site—most recipes from 2018 through 2025 are already updated. Each recipe links to the WW recipe builder on mobile, which will calculate the new points automatically.
Why High Protein?
I’ve followed a high-protein approach for several years to build muscle and feel more satisfied after meals. Eating adequate protein prevents late-day snacking on sweets or chips and helps maintain steady energy. For many, dividing daily protein across meals works well: if your goal is 120 grams per day, try for roughly 30 grams at each meal plus protein-rich snacks between meals.
If you’re unsure how much protein you need, consult a registered dietitian or use reputable resources to estimate your requirements based on age, weight, and activity level.
How It Works
This meal plan is a flexible guide. You can add beverages, snacks, fruit, or desserts and swap recipes to suit your preferences. Breakfasts and lunches Monday through Friday are built for one serving; dinners and all weekend meals are sized for four. The provided grocery list covers all meals for the week, but feel free to adjust quantities or ingredient choices based on dietary needs or availability. Aim for a baseline of about 1500 calories per day if your goal is weight maintenance or gentle weight loss, but individual needs vary—consult a professional for personalized advice.
Note
People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein intake. Always consult a healthcare provider or dietitian before making large changes to your protein consumption, especially if you have chronic health conditions.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound, 52-week planner with tear-out weekly grids, a 12-week plan, 30 recipes, and tear-out grocery lists. It includes space for gratitude, affirmations, and weekly intentions—designed to simplify planning and keep meals on track.
Where to buy the Skinnytaste meal planner
- Amazon (retailer)
- Barnes & Noble (retailer)
- IndieBound (independent bookstores)
High Protein Diet Meal Plan
This week’s plan includes breakfasts and lunches sized for one person during the week, with dinners and weekend meals sized for a family of four. Some recipes yield leftovers that serve as next-day lunches. The shopping list below contains everything you’ll need. Add high-protein snacks as needed to meet your daily goals.
MONDAY (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup mixed berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon and a small whole grain roll
D: Tofu Poke Bowl (double recipe to serve 4)
Total Calories: 1,482* • Protein: 103g
TUESDAY (7/15)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup mixed berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon and a small whole grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Total Calories: 1,593* • Protein: 116g
WEDNESDAY (7/16)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: Leftover Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Chicken (double recipe)
Total Calories: 1,558* • Protein: 122.5g
THURSDAY (7/17)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: Leftover Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Total Calories: 1,479* • Protein: 112.5g
FRIDAY (7/18)
B: ½ Whipped Cottage Cheese Bowls
L: ½ Tuna Poke Salad
D: Shrimp Foil Packets (double recipe) with Orzo with Zucchini and Tomato
Total Calories: 1,176* • Protein: 102g
SATURDAY (7/19)
B: Classic Egg Salad on sourdough with a peach
L: Air Fryer Chicken Bites with half a recipe of Panzanella
D: Dinner out or favorite restaurant choice
Total Calories: 676* • Protein: 56.5g
SUNDAY (7/20)
B: Carrot Banana Protein Smoothie (quadruple batch)
L: Leftover Air Fryer Chicken Bites with Chopped Wedge Salad
D: Grilled Pork Chops with Macaroni Salad and Grilled Asparagus
Total Calories: 1,113* • Protein: 122.5g
*Estimated guide only. Women aiming for weight management often target about 1500 calories per day, but individual needs vary. A calorie calculator can help estimate your personal needs. This plan leaves room to add coffee, beverages, fruit, snacks, dessert, or wine as desired.
Reference: Google doc with printable plan and details (original source document available).
Shopping list
Produce
- 4 medium peaches
- 4 medium bananas
- 1 (12-ounce) package strawberries
- 3 (6-ounce) packages mixed berries
- ¾ pound cherries
- 2 small (5-ounce) plus 1 large (7-ounce) Hass avocados
- 5 medium lemons
- 2 large heads garlic
- 1 medium plus 1 large red bell pepper
- 1 medium green bell pepper
- 2 large cubanelle peppers
- 1 small English cucumber
- 1 medium cucumber
- 1 small plus 2 medium (unspecified – adjust per recipe)
- ¼ pound white mushrooms
- 1 small ear of corn
- 1 pound asparagus
- 1½ pounds broccoli florets
- 1 small bag baby carrots
- 1 large bunch scallions (about 10)
- 1 small container fresh chives
- 1 small container fresh basil
- 1 small container fresh dill
- 1 small (optional) plus 1 large bunch cilantro
- 1 medium bunch culantro (optional for sofrito)
- 1 medium head butter lettuce
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell mixed greens
- 1 (5-ounce) clamshell baby spinach
- 1 (1-pound) container cherry or grape tomatoes
- 5 medium heirloom or beefsteak tomatoes
- 2 small plus 2 medium vine-ripened tomatoes
- 1 small plum tomato
- 2 small plus 1 medium red onion
- 1 small plus 1 medium plus 1 large yellow onion
Meat, Poultry and Fish
- 1 package smoked turkey sausage (kielbasa-style)
- 1 package center-cut bacon
- ¼ pound sushi-grade tuna
- 2 pounds large peeled and deveined shrimp
- 4½ pounds boneless, skinless chicken breasts
- 1⅓ pounds 93% lean ground turkey
- 2 pounds flank steak
- 1⅔ pounds (4) bone-in center-cut pork chops
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or oil mister
- Kosher salt
- Pepper or a pepper grinder
- Vanilla extract or vanilla bean paste
- Mayonnaise (regular or light)
- Paprika, turmeric, cumin, oregano, thyme, sage
- Reduced sodium soy sauce
- Sesame oil, sesame seeds, sriracha, wasabi paste
- Rice wine vinegar, white vinegar, balsamic vinegar
- Furikake (optional)
- Italian dressing, adobo seasoning, Italian seasoning, sazon
- Garlic powder, onion powder, bay leaves
- Dijon mustard, ketchup, Worcestershire sauce
Dairy & Refrigerated
- 1 18-pack large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) container low-fat cottage cheese
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 jar light blue cheese dressing or ingredients to make your own
- Small packages blue cheese and feta
- Small wedge fresh Parmesan or Pecorino Romano
Grains
- 2 whole grain rolls
- 1 large loaf sourdough bread
- Dry brown rice or 2 cups pre-cooked brown rice
- Dry long-grain rice
- Quick oats
- Dry elbow pasta
- Dry orzo pasta
Canned & Jarred
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can black beans
- 1 (28-ounce) can chickpeas
- Jar of pitted kalamata olives
- Small jar green pitted olives
- 1 (2.5-ounce) can sliced black olives
- 1 (32-ounce) carton chicken broth
Frozen
- Small package shelled edamame
Dry Goods & Misc.
- Monk fruit sweetener (or honey, sugar, or maple syrup)
- Cornstarch
- Vegetable or chicken bouillon cubes
- Single-serve bottle dry white wine (optional)
- Small package slivered almonds
- Unflavored pea or whey protein powder
- Ground flaxseed (meal)
Non-Food Items
- Aluminum foil
*Gluten-free options can be used where preferred.