This free, 7-day high-protein meal plan includes easy breakfast, lunch, and dinner ideas plus a complete shopping list. All recipes include macros and Weight Watchers points where available, making this plan practical for anyone focused on protein-rich meals and balanced nutrition.
7 Day High Protein Diet Meal Plan
This high-protein weekly plan is designed to help you meet daily protein targets while enjoying satisfying, family-friendly meals. Use the plan as a guide — swap recipes, add snacks, or increase portions to meet your individual calorie and protein needs. If this format works for you, more high-protein plans will be shared regularly.
Update About New WW Points Plan
Heads up for Weight Watchers users: WW added new zero-point foods, including oatmeal. Recipe updates are in progress; many recipes have already been updated through 2025. Each recipe on the site links to the WW recipe builder (mobile only), so your points should update automatically when you view a recipe from your phone.
Why High Protein?
I’ve followed a high-protein approach for muscle gain and overall satisfaction, and it’s made a noticeable difference. Protein helps keep you full between meals and supports strength training and recovery. A practical way to distribute protein is to aim for roughly equal portions across three meals, with protein-containing snacks in between. For example, if your goal is 120 grams per day, plan for about 30 grams at each meal and add 10–30 grams with snacks.
How the Plan Works
This plan is a flexible framework. Breakfasts and lunches Monday–Friday are scaled for one serving; dinners and weekend meals are sized for a family of four. Some dinners yield leftovers suitable for additional meals. Aim for at least 1,500 calories per day as a baseline, adjusting up or down for your personal needs, goals, age, and activity level. Consult a nutritionist or dietitian if you’re unsure about your specific calorie or protein targets.
Important Note
If you have kidney or liver disease, gout, certain metabolic disorders, or reduced kidney function, you may need to limit protein. Always check with your healthcare provider before making large changes to your protein intake.
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 (including new dishes), and tear-out grocery lists. It includes sections for weekly intentions, gratitude, and meal prep notes to help you stay organized and consistent.
Where to Buy the Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
High Protein Diet Meal Plan: Overview
Below is the seven-day schedule. Add high-protein snacks to reach your daily protein target and adjust portion sizes based on your needs. Dinners and weekend meals are sized for a family of four, while weekday breakfasts and lunches are single-serve. Some recipes make extra and can be used for lunch the next day or frozen for later.
MONDAY
B: 2 scrambled eggs with breakfast sausage and ½ mango
L: Salmon Caesar salad (half recipe)
D: Spicy Gochujang Tofu Bowls (double recipe)
Total Calories: 1,279 — Protein: 104 g
TUESDAY
B: 2 scrambled eggs with breakfast sausage and ½ mango
L: Salmon Caesar salad
D: Quick beef chili with light sour cream, avocado, and cornbread muffins
Total Calories: 1,366 — Protein: 115 g
WEDNESDAY
B: 2 sunny-side-up eggs with breakfast sausage and an orange
L: Turkey club with baby carrots
D: Chicken Divan with air-fryer baked potatoes
Total Calories: 1,326 — Protein: 117.5 g
THURSDAY
B: 2 sunny-side-up eggs with breakfast sausage and an orange
L: Leftover Chicken Divan over mixed greens with cherry tomatoes, cucumber, and light vinaigrette
D: Pasta with Italian chicken sausage, escarole, and beans
Total Calories: 1,188 — Protein: 103.5 g
FRIDAY
B: Carrot banana protein smoothie
L: Leftover Chicken Divan salad
D: Blackened fish with key lime tartar and oven-roasted cauliflower
Total Calories: 1,209 — Protein: 113 g
SATURDAY
B: Tropical chia pudding breakfast bowl (double recipe)
L: Chicken salad on sourdough with a pear
D: Dinner out
Total Calories: 692 — Protein: 49.5 g
SUNDAY
B: Classic egg salad on a protein bagel with cottage cheese and clementines
L: Pastrami Reuben egg rolls with quick cabbage slaw
D: Slow-cooker Hungarian goulash with egg noodles
Total Calories: 1,494 — Protein: 102.5 g
Notes: Prep items on Sunday evening if desired. Calorie estimates are a guide; many women aim for around 1,500 calories per day, but individual needs vary. Add coffee, beverages, fruit, snacks, or dessert as you like. Freeze any leftovers your household won’t eat within a few days.
Shopping list and printable grocery list are provided below for convenience. Use the list to shop once and prep efficiently for the week.
Shopping list
Produce
- 2 small plus 1 large mango
- 2 medium oranges
- 8 medium clementines (or Cuties)
- 2 medium lemons
- 2 medium limes
- 2 Key limes (or 1 small regular lime)
- 2 medium kiwi
- 4 medium pears
- 1 ripe banana
- 2 heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 small Hass avocado
- 4 red bell peppers
- 4 Russet or Idaho potatoes (about 7 oz each)
- 1 small cucumber
- 1 small bag baby carrots
- 1 small bunch celery
- 2 ears corn (or 1 bag frozen kernels)
- 1½ lb broccoli florets
- 1 head cauliflower
- 1 small bunch scallions
- ½ small head white cabbage
- 1 bag tri-color coleslaw mix (6 cups needed)
- 1 small head Romaine
- 1 head escarole
- 1 small head iceberg (or extra Romaine leaves)
- 1 (5-oz) clamshell mixed greens
- Fresh thyme, sage, dill, and chives (small bunches)
- 1 pint cherry or grape tomatoes
- 1 vine-ripened tomato
- 1 small red onion
- 3 yellow onions (varied sizes)
Meat, Poultry & Fish
- 1 lb 93% lean ground turkey (or pork/bison/chicken)
- 1 lb 93% lean ground beef
- 2 lb beef chuck roast
- 1 package center-cut bacon
- 3 oz sliced deli turkey breast
- 6 oz sliced pastrami or corned beef
- ¾ lb Italian chicken sausage
- ¾ lb (2) skin-on wild salmon fillets
- 1½ lb (3–4) white fish fillets (mahi mahi, tilapia, etc.)
- 1 rotisserie chicken
- 1½ lb boneless, skinless chicken breasts
Condiments & Spices
- Extra virgin olive oil and canola oil
- Olive oil spray (or mister)
- Kosher salt and black pepper
- Fennel seeds, paprika, hot paprika, nutmeg, cayenne
- Turmeric, red wine vinegar, apple cider vinegar
- Mayonnaise (regular or light) and light vinaigrette
- Dijon mustard, ketchup, Worcestershire sauce
- Frank’s RedHot, onion powder, garlic powder
- Gochujang, reduced-sodium soy sauce, rice vinegar, sesame oil
- Honey, cumin, chili powder, crushed red pepper flakes
- Thyme, oregano, caraway seed, bay leaves
- Optional bagel toppings: everything seasoning, sesame, poppy
Dairy & Refrigerated
- 1 18-pack large eggs
- 1 small package egg roll wrappers
- 2 (14-oz) packages extra-firm tofu
- 1 container sauerkraut
- 1 small container light sour cream
- 1 box butter
- 1 (16-oz) container low-fat cottage cheese
- 1 (32-oz) container nonfat plain Greek yogurt
- 1 pint nonfat milk and 1 quart unsweetened vanilla almond milk
- 1 (16-oz) package shredded reduced-fat Swiss
- 1 wedge fresh Parmesan
Grains
- Sourdough or whole grain sliced bread
- Unbleached all-purpose flour
- Coarse yellow cornmeal
- Seasoned whole-wheat breadcrumbs
- Short pasta (penne, rotini, etc.)
- Egg noodles (12 oz)
- Dry brown rice (or 5 cups pre-cooked)
Canned & Jarred
- Anchovy fillets
- Horseradish
- 1 (15-oz) can reduced-sodium black beans
- 1 (15-oz) can cannellini beans
- 1 (10-oz) can RoTel mild diced tomatoes
- 1 (8-oz) can tomato sauce and 1 (15-oz) can crushed tomatoes
- 1 (32-oz) carton chicken broth and 1 (14-oz) can low-sodium beef broth
- Dill pickles
Dry Goods & Misc.
- Unflavored pea or whey protein powder
- Sweetener of choice (monk fruit or sugar), baking powder
- Brown sugar (optional), unsweetened shredded coconut (¼ cup)
- Chia seeds (½ cup), ground flax or flax meal
- 1 bottle light beer (optional for recipes) and small bottle dry sherry or white wine
You can choose gluten-free alternatives where appropriate. A printable version of this shopping list is available if you prefer to take a physical list to the store.