A free, 7-day high-protein diet meal plan including breakfast, lunch and dinner ideas, plus a complete shopping list. All recipes include macros and Weight Watchers points for easier tracking.
7 Day High Protein Diet Meal Plan
I’m so excited about the Skinnytaste High Protein book tour in 2025 and the free High Protein Bonus Pack that includes 10 recipes available with proof of purchase. If you follow along, you’ll find plenty of high-protein inspiration for everyday meals.
Fall is almost here and I love the cooler air and changing leaves. Our family enjoys apple picking every year — we make applesauce, apple butter and apple bread, and it’s always a favorite time. What’s your favorite thing to make with apples?
I’ll be doing book signings and meet & greets in select U.S. cities — tickets include a signed cookbook and a chance to chat about high-protein cooking and meal planning.
Update About New WW Points Plan
Weight Watchers added new zero-point foods, which is great news. It will take time to update all recipes, but many have already been adjusted back to 2018. Most recipes on the site are linked to the WW recipe builder, which reflects the new points when used from a mobile device.
Why High Protein?
I’ve followed a high-protein approach for several years to support muscle gain and overall satiety, and it’s made a big difference. When I meet my protein targets each day I feel stronger and less likely to reach for sweets or snacks between meals. Many people struggle to hit their protein goals, so I created this weekly high-protein meal plan to make it easier to plan and shop for the week. I’ll share additional weekly plans periodically and I’m working on a high-protein cookbook as well.
A practical way to reach a protein target is to spread intake across meals and snacks. For example, with a 120-gram daily protein goal you might aim for roughly 30 grams at each main meal and 10–30 grams for snacks. If you’re unsure about how much protein you need, consult a trusted nutrition resource or speak with a dietitian.
How It Works
These meal plans are guides with room to customize. Add coffee, drinks, fruit, snacks, or extra portions as needed. Swap in favorite recipes or search the recipe index by course to tailor meals to your preferences. Depending on individual needs and goals, aim for at least 1,500 calories per day as a baseline, but your target may differ based on age, activity level, and weight. Consult a nutritionist or healthcare provider for personalized recommendations.
Important Note
People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein. If you have health concerns or a chronic condition, consult a healthcare professional before increasing protein intake substantially.
Join the Skinnytaste community on social media to see how others are making the recipes and to share photos and tips. You can also subscribe to the email list to get meal plans delivered to your inbox.
Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly tear-out grids, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, affirmations and weekly intentions — a helpful tool for organizing meals and staying on track.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- Indie bookstores
High Protein Diet Meal Plan
Breakfast and lunch Monday through Friday are planned as single servings; dinners and weekend meals are sized to serve a family of four. Some recipes yield leftovers suitable for a second night or next-day lunches. A comprehensive shopping list below includes everything needed for the week. Consider adding high-protein snacks to help reach daily protein targets.
MONDAY (9/22)
B: Strawberry Banana Smoothie
L: Chicken Taco Poblano Rice Bowls
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with 1 cup whole wheat orzo
Total Calories: 1,436* Protein: 104.5 g
TUESDAY (9/23)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice whole grain toast with 2 teaspoons butter
L: Chicken Taco Poblano Rice Bowls
D: Whole Roasted Chicken with Lemon and Rosemary with Crispy Oven Roasted Baby Potatoes and String Beans with Garlic and Oil
Total Calories: 1,357* Protein: 121 g
WEDNESDAY (9/24)
B: Strawberry Banana Smoothie
L: Chicken Taco Poblano Rice Bowls
D: Braised Beef Brisket with Potatoes and Carrots, Mashed Cauliflower, and Kale and Brussels Sprout Salad with Parmesan and Pecans
Total Calories: 1,410* Protein: 116 g
THURSDAY (9/25)
B: High Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice whole grain toast with 2 teaspoons butter
L: Chicken Taco Poblano Rice Bowls
D: Air Fryer Meatball Subs with ½ cup baby carrots
Total Calories: 1,302* Protein: 103 g
FRIDAY (9/26)
B: Strawberry Banana Smoothie
L: Turkey Club with ½ cup baby carrots
D: Shrimp and Andouille Sheet Pan Dinner with Instant Pot Mashed Potatoes
Total Calories: 1,304* Protein: 117.5 g
SATURDAY (9/27)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Turkey Club (recipe x 4) with ½ cup baby carrots
D: Dinner out
Total Calories: 678* Protein: 53.5 g
SUNDAY (9/28)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Pozole Rojo with Cornbread Muffins
Total Calories: 1,411* Protein: 102.5 g
*This plan is a guide. Women often aim for about 1,500 calories per day, but individual needs vary. There’s room to add coffee, beverages, fruit, snacks, dessert or wine as desired. Adjust portions to meet your energy and protein targets.
Shopping list for the week (organized by category):
Shopping list
Produce
- 3 medium very ripe bananas
- 2 medium kiwi
- 2 small mangoes
- 2 medium limes
- 3 medium lemons
- 1 small (5-ounce) plus 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium poblano pepper
- 1 medium red bell pepper
- 1 large cucumber
- 1 pound string beans
- 1 small bunch celery
- 4 medium ears of corn
- 1 large bag baby carrots
- 3 large carrots
- 10 ounces white mushrooms
- 5 ounces Baby Bella mushrooms
- 1 medium head cauliflower
- 1 small head broccoli
- 2 bunches broccolini (about 1 pound)
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 1½ pounds baby potatoes
- 2 pounds Russet potatoes
- 2 pounds (8 medium) red potatoes
- 1 (5-ounce) clamshell bag baby spinach
- 1 (5-ounce) clamshell bag baby kale
- 1 small head Iceberg lettuce
- 1 medium bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh rosemary
- 1 small bunch scallions
- 1 dry pint heirloom cherry tomatoes
- 1 roma tomato
- 2 medium vine-ripened tomatoes
- 1 small, 1 medium and 1 large red onion
- 1 medium and 4 large white onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (about 18 slices)
- 1 pound sliced deli turkey breast
- ¾ pound smoked sausage, preferably andouille
- 1¼ pound boneless, skinless chicken breasts (about 3)
- 1¼ pound lean ground chicken
- 1 (3-pound) whole chicken
- 1 (5-pound) beef brisket
- 1¼ pound boneless pork shoulder
- ¾ pound peeled and deveined large shrimp
- 1½ pounds raw sushi-grade tuna (buy closer to the end of the week)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray or oil mister
- Kosher salt
- Pepper (grinder or fresh peppercorns)
- Vanilla extract (optional, for smoothies)
- Taco seasoning or ingredients to make your own
- Regular or light mayonnaise
- Reduced sodium soy sauce
- Sesame oil
- Sriracha
- Rice vinegar
- Furikake or sesame seeds
- Crushed red pepper flakes (optional)
- Herbs de Provence or dried rosemary
- Garlic powder
- Italian seasoning
- Apple cider vinegar
- Dijon mustard
- Pure maple syrup
- Creole seasoning
- Cayenne pepper
- Chili powder
- Hot sauce or salsa (optional)
Dairy & Refrigerated Items
- 1 18-pack large eggs
- 1 quart low-fat milk or a dairy-free high-protein milk alternative
- 1 quart unsweetened almond milk
- 1 (8-ounce) container low-fat buttermilk
- Butter (small box)
- 1 container whipped butter (or regular butter)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low-fat cottage cheese
- 1 small container reduced-fat sour cream
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) package sliced or shredded part-skim mozzarella, provolone or muenster
- 1 (8-ounce) package shredded cheddar and jack cheese
- 1 small wedge fresh Parmesan or Pecorino Romano
Grains
- 1 loaf thin-sliced whole grain bread
- 4 small Portuguese rolls
- 1 package low-carb whole wheat tortillas (8–9 inch)
- 1 package dry brown rice (or about 5 cups pre-cooked)
- 1 package whole wheat orzo
- 1 small package unbleached all-purpose flour
- 1 small package coarse yellow cornmeal
- 1 package plain or seasoned breadcrumbs
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 2 (15-ounce) cans hominy
- 1 (14-ounce) can plus 1 (32-ounce) carton low-sodium chicken broth
- 1 (4-ounce) can or tube tomato paste
- 1 (32-ounce) carton beef broth
- 1 jar marinara or ingredients to make a quick marinara
Frozen
- 1 medium bag frozen strawberries
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 small package chia seeds
- Monk fruit sweetener or sweetener of choice
- 1 small package granulated sugar
- 1 small package unsweetened shredded dried coconut (¼ cup if from bulk bin)
- 1 small package pecan or walnut halves (½ cup if from bulk bin)
- 1 small container unflavored or vanilla protein powder
- Baking powder
You can substitute gluten-free options where noted.