A complimentary, 7-day high-protein diet meal plan that includes balanced breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe in the plan lists macronutrients and Weight Watchers points to help you track intake and reach your goals.
7 Day High Protein Diet Meal Plan
Memorial Day marks the unofficial start of summer—time for grilling, gatherings, sunshine and long days. This high-protein meal plan is perfect for kickstarting the season, whether you’re hosting a BBQ or simply want easy, protein-forward meals during a busy week. Pick favorites, swap meals to suit tastes, and use the shopping list to stock your kitchen.
Update About New WW Points Plan
Weight Watchers has added new zero-point foods (oatmeal is now included). Recipe updates are in progress and will take some time to reflect the changes across the site. In the meantime, every recipe links to the WW recipe builder on mobile, which will calculate updated points automatically.
Why a High-Protein Diet?
I’ve followed a high-protein approach for several years to support muscle gain and overall satiety. Eating sufficient protein helps reduce cravings for sweets and snacks between meals. To meet daily protein targets I usually split protein across three main meals and include protein-rich snacks. For example, with a 120-gram daily target I aim for ~30 grams per meal plus 10–30 grams from snacks.
If you’re unsure how much protein you need, consult a nutrition resource or speak with a registered dietitian to determine the right target for your age, weight and goals.
How the Meal Plan Works
This plan is a flexible guide. Breakfasts and lunches Monday through Friday are portioned for one person; dinners and weekend meals are scaled for a family of four. Many recipes yield leftovers that work for second-night dinners or next-day lunches. Aim for at least 1,500 calories per day as a baseline (adjust to your needs), and feel free to add beverages, fruit, snacks or dessert as desired. If you track macros or Weight Watchers points, each linked recipe includes that information.
Important Note
If you have kidney or liver disease, gout, certain metabolic disorders, or are an older adult with decreased kidney function, consult your healthcare provider before increasing protein intake. Personalized guidance from a doctor or dietitian is recommended when changing dietary protein significantly.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly planning grids, a 12-week meal plan, 30 recipes and tear-out grocery lists. It includes space for gratitude, affirmations and intentions to help you start each week intentionally.
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High-Protein Weekly Meal Plan
This plan includes protein-rich breakfasts and lunches for weekdays and family-sized dinners or weekend recipes. Add high-protein snacks if needed to meet your target. Each day shows estimated calories and protein to help with meal tracking.
MONDAY
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (double batch)
Estimated: 1,362 calories • 108 g protein
TUESDAY
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Chicken Salad on Apple Slices
D: Slow-Cooker Beef Tacos with Cuban-Style Black Beans
Estimated: 1,385 calories • 120 g protein
WEDNESDAY
B: Meal Prep Breakfast Taco Scramble
L: Leftover Beef Tacos
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Estimated: 1,280 calories • 111.5 g protein
THURSDAY
B: Meal Prep Breakfast Taco Scramble
L: Leftover Beef Tacos
D: Chicken Pasta Primavera with Arugula Salad
Estimated: 1,297 calories • 110.5 g protein
FRIDAY
B: Savory Cottage Cheese Breakfast Bowl
L: Leftover Chicken Pasta Primavera and ¼ cup pistachios
D: Fish Florentine with Mashed Cauliflower
Estimated: 1,176 calories • 107.5 g protein
SATURDAY
B: Roasted Strawberry Protein Smoothie (quad batch)
L: Open-Faced Tuna Melt (double batch) and an apple
D: Dinner out
Estimated: 539 calories • 45 g protein
SUNDAY
B: Breakfast Burritos with 1 cup pineapple
L: Grilled Shrimp with Tortellini Pasta Salad and Cucumber Melon Salad
D: Turkey Burger with Rainbow Potato Salad and Coleslaw
Estimated: 1,461 calories • 101 g protein
*Calorie and protein totals are approximate. Women often aim for around 1,500 calories per day, but needs vary by individual. Use a trusted calorie calculator or consult a nutrition professional to determine your ideal intake. Leave room to add coffee, snacks, fruit or an evening glass of wine as desired.
Downloadable resources and detailed macro breakdowns are available in the accompanying Google document for those who want printable versions and deeper tracking.
Shopping list
Produce
- 2 pounds strawberries
- 6 medium apples
- 1 small cantaloupe
- 1 large pineapple
- 1 medium plus 1 large lemon
- 1 medium lime
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 medium plus 2 large red bell peppers
- 2 large English cucumbers
- 1 medium zucchini
- 1 medium yellow squash
- 1 pound baby gold or red potatoes
- 1½ pounds multi-color baby potatoes
- 1 small bunch celery
- 2 medium carrots
- ½ pound asparagus
- 1 pound broccoli florets (or ¾ pound pre-cut)
- 1 medium head cauliflower
- 2 medium leeks
- 2 large bunches scallions (about 16 total)
- 1 small bunch fresh dill
- 1 small bunch fresh basil
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (5-ounce) clamshell baby arugula
- 1 (10-ounce or 1-pound) clamshell baby spinach
- 1 small head Romaine lettuce
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- ½ small head green cabbage (or pre-shredded)
- ½ small head red cabbage (or pre-shredded)
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 large vine-ripened tomato (plus 2 optional)
- 1 medium red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 package fully cooked turkey or chicken andouille sausage or kielbasa
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- 2 pounds 93% lean ground beef
- 1 rotisserie chicken
- 1 pound boneless, skinless chicken breasts
- 1½ pounds tail-on, peeled and deveined jumbo shrimp
- 1 pound peeled and deveined extra jumbo shrimp
- 1¼ pounds (4) skinless white firm fish (grouper, flounder, bass or halibut)
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (oil mister)
- Kosher salt
- Pepper grinder or fresh peppercorns
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Hot sauce (optional)
- Mayonnaise (regular or light)
- Red wine vinegar
- Dried parsley
- White balsamic vinegar
- Za’atar (or cumin)
- Gochujang
- Reduced sodium soy sauce
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Bay leaves
- Cajun seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Dijon mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Refrigerated
- 18-pack large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) package low-fat cottage cheese
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (8-ounce) package sliced reduced-fat cheddar or American cheese
- 1 (8-ounce) package shredded cheddar
- 1 (8-ounce) package shredded reduced-fat Mexican blend
- 1 block feta cheese
- 1 small wedge fresh Parmesan
- 1 (8-ounce) block reduced-fat cream cheese
- 1 quart fat-free milk
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container half and half
- 1 box salted butter
Grains
- 8-inch low-carb flour tortillas
- Crunchy corn taco shells
- Hamburger buns
- Sliced whole wheat bread
- Dry brown rice (or 5 cups pre-cooked)
- 2 (8.8-ounce) packages three-cheese tortellini
- Bow tie pasta
- Seasoned whole wheat breadcrumbs
Canned & Jarred
- Dill pickle spears
- 1 (14-ounce) can artichoke hearts
- 1 (2.25-ounce) can sliced black olives
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 (14-ounce) can low-sodium chicken broth
- 1 small jar salsa
Frozen
- Small bag of peas
Misc. Dry Goods
- Small package dried cranberries (1 tablespoon if from bulk)
- Shelled roasted pistachios (about 1/3 cup if from bulk)
- Chia seeds (¼ cup if from bulk)
- Raw sugar
- Liquid stevia (optional)
Non-Food Items
- Heavy-duty aluminum foil
- Metal or wooden skewers for grilling
*You can buy gluten-free alternatives where noted.