A free, 7-day high protein diet meal plan featuring balanced ideas for breakfast, lunch and dinner, plus a complete shopping list. Each recipe includes nutritional macros and Weight Watchers points for easy tracking.
7-Day High Protein Diet Meal Plan
Lent has just begun for many, a time to simplify meals and eat more mindfully. Reducing meat doesn’t mean sacrificing flavor or protein. Whether you’re observing religious traditions or simply choosing more plant-forward dishes, this plan offers satisfying, protein-rich options to keep you energized throughout the day.
This meal plan highlights high-protein recipes such as Shrimp Piccata Foil Packet, White Bean Salad, and Stuffed Shells to show how meatless or reduced-meat meals can be both filling and delicious.
Update About WW Points Plan
Weight Watchers recently updated its zero-point foods (oatmeal is now included). I’m updating recipes to reflect the new plan; many are already revised from 2018 through 2025. Each recipe on the site links to the WW recipe builder (mobile only), which will show the updated points automatically.
Why Choose a High Protein Diet?
I’ve followed a high-protein approach for several years to support muscle gain and overall satiety, and it’s made a real difference. Protein-rich meals help curb cravings and reduce snacking on sweets or chips between meals. If meeting your protein target is a challenge, this 7-day plan was created to make it easier—offering straightforward meals and snack ideas to help you stay on track. I also have plans to share more weekly menus and am working on a high-protein cookbook.
A practical strategy is to spread protein evenly across meals. For example, if your daily goal is 120 grams, aim for roughly 30 grams at each main meal and add 10–30 grams through snacks. If you need guidance on calculating your protein needs, consult a nutrition resource or a registered dietitian for personalized advice.
How the Meal Plan Works
These meal plans are guides with plenty of flexibility: add snacks, fruit, coffee or swap recipes to suit your preferences. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and weekend meals are scaled for a family of four. Some recipes yield leftovers that cover additional meals or lunches. The shopping list includes everything needed for the full week. As a baseline, many should aim for at least 1,500 calories daily, but individual needs vary—consult a dietitian for tailored recommendations.
Important Note
If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function due to aging, you may need to limit protein. Always consult your healthcare provider or a registered dietitian before significantly increasing protein intake.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a spiral-bound planner with 52 weeks of meal grids, a 12-week plan, grocery lists, and 30 recipes. It includes space for weekly intentions, gratitude prompts, and tear-out grocery lists to simplify planning and meal prep.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
High Protein Diet Meal Plan Overview
Breakfasts and lunches Monday–Friday are portioned for one. Dinners and weekend meals are scaled for a family of four. Add high-protein snacks to meet daily goals, and note that some recipes provide leftovers useful for additional meals.
MONDAY
B: Strawberry Banana Smoothie
L: Thai-Inspired Chicken Salad
D: Spicy Gochujang Tofu Bowl (double batch) with ½ cup steamed edamame
Total Calories: 1,401* • Protein: 121 g
TUESDAY
B: High Protein Omelet with 1 cup pineapple
L: Thai-Inspired Chicken Salad
D: Ground Turkey Taco Skillet with half batch of Black Bean, Avocado, Cucumber and Tomato Salad
Total Calories: 1,394* • Protein: 120.5 g
WEDNESDAY
B: Zucchini Oats
L: Thai-Inspired Chicken Salad
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers with Chopped Wedge Salad
Total Calories: 1,397* • Protein: 131 g
THURSDAY
B: Zucchini Oats
L: Thai-Inspired Chicken Salad
D: Slow Cooker Beef Stew with 2 oz multigrain baguette and 2 tsp butter
Total Calories: 1,447* • Protein: 123 g
FRIDAY
B: High Protein Omelet with 1 cup pineapple
L: Leftover Slow Cooker Beef Stew with multigrain baguette and butter
D: Fish Florentine with Garlic Mashed Potatoes
Total Calories: 1,413* • Protein: 127 g
SATURDAY
B: Lox and Eggs with Onions (double batch) with whole grain toast and an orange
L: Crock Pot Turkey Chili topped with shredded cheese and avocado
D: Dinner out
Total Calories: 776* • Protein: 61.5 g
SUNDAY
B: Breakfast Pizza
L: Air Fryer Chicken Milanese with Mediterranean Salad
D: Pork Chops with Pears and Spicy Mustard Greens with Mashed Sweet Potatoes
Total Calories: 1,356* • Protein: 125.5 g
*This plan is a guide. Many women aim for around 1,500 calories per day; individual needs vary. Use a trusted calorie calculator or speak with a registered dietitian to estimate your personal needs.
Download the Google Doc version of the plan and shopping list
Shopping list
Produce
- 2 medium bananas
- 1 small pineapple
- 1 (12-ounce) container fresh strawberries (or frozen)
- 1 (6-ounce) container fresh blueberries
- 4 medium oranges
- 7 medium limes
- 1 medium lemon
- 1 medium Honeycrisp apple
- 2 D’Anjou pears
- 1 small navel orange
- 1 small + 1 medium Hass avocado
- 1 small + 2 medium red bell peppers
- 1 small yellow bell pepper
- 1 medium jalapeño
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small English cucumber
- 2 medium zucchini
- 1 (4-ounce) package white mushrooms
- 2 pounds (4 medium) sweet potatoes
- 2½ pounds (5 medium) Yukon Gold potatoes
- 1 small bunch celery
- 4 medium carrots
- 1 pound mustard greens, chard, or spinach
- 1 (1-pound) clamshell baby spinach
- 2 large heads romaine lettuce
- 2 large bags tri-color slaw mix (about 11 cups total)
- 2 medium bunches scallions
- Small bunches of chives, thyme, sage, parsley, and cilantro
- 1 pint cherry or grape tomatoes
- Assorted tomatoes and onions for salads and recipes
Meat, Poultry & Fish
- 1 package center-cut bacon
- 6 ounces Nova lox (smoked salmon)
- 1 rotisserie chicken
- 1 pound hot Italian chicken sausage
- 2 pounds boneless, skinless chicken breast cutlets
- 1 pound 93% lean ground turkey
- 1.3 pounds 99% lean ground turkey
- 2 pounds boneless center-cut pork chops
- 1¼ pounds firm white fish fillets (grouper, flounder, bass, or halibut)
- 3 pounds boneless chuck roast
Condiments & Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray or oil mister
- Kosher salt
- Pepper grinder or fresh peppercorns
- Vanilla extract (optional)
- Cinnamon, toasted sesame seeds, and toasted sesame oil
- Reduced sodium soy sauce, unseasoned rice vinegar, red wine vinegar, and apple cider vinegar
- Pure maple syrup, honey, and sriracha or sambal oelek
- Gochujang sauce
- Cumin, chili powder, paprika, smoked paprika, cayenne, and crushed red pepper flakes
- Bay leaves and oregano
Dairy & Refrigerated
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs (or 18-pack as preferred)
- 1 pint liquid egg whites
- Butter and/or light whipped butter
- Skim or 1% milk (or milk of choice)
- Half-and-half, light sour cream, reduced-fat cream cheese
- Nonfat plain Greek yogurt
- Blue cheese dressing or ingredients to make your own
- Blue cheese, feta, shredded Mexican blend, shredded mozzarella, shredded cheddar
- Fresh Parmesan and/or Pecorino Romano
Grains
- Quick oats
- Sliced whole grain bread
- Multigrain baguette
- All-purpose flour
- Panko breadcrumbs
- Whole wheat linguine
- Dry brown rice or pre-cooked brown rice
- Tortilla chips
Canned & Jarred
- RoTel mild tomatoes
- Tomato sauce, tomato paste, crushed tomatoes
- Salsa and jarred roasted red peppers
- Canned pinto beans and black beans
- Low-sodium beef and chicken broth
Frozen
- Frozen corn kernels
- Edamame (in pod and/or shelled)
- Frozen peas
Dry Goods & Snacks
- Single-serve unflavored or vanilla protein powder
- Monk fruit or preferred sweetener (optional)
- Granulated sugar
- Peanut butter powder (PBfit or PB2)
- Ground flaxseed
- Dry roasted peanuts and slivered almonds
- Baking powder
*Gluten-free options can be substituted where preferred.