7-Day High-Protein Meal Plan with Recipes

A free, 7-day high-protein diet meal plan that includes breakfast, lunch, and dinner ideas plus a complete shopping list. Each recipe lists nutritional macros and Weight Watchers points to help you plan and track your meals.

7 Day High Protein Diet Meal Plan

Starting the day with a high-protein breakfast delivers sustained energy and supports concentration, memory, and focus—especially important as kids head back to school. Whether you prefer a breakfast quesadilla, a burrito, a protein-packed bagel, or waffles made with extra protein, these morning meals are designed to keep you full until lunch and beyond.

Why High Protein?

I’ve followed a high-protein approach for several years to support muscle gain and satiety. Eating sufficient protein helps me feel stronger and prevents late-day cravings for sweets or chips. Many people find it challenging to meet daily protein goals, so I created this high-protein weekly plan to make it easier. If this is helpful, I plan to share new weekly plans regularly and I’m working on a high-protein cookbook.

A practical way to reach protein targets is to distribute protein across three meals and snacks. For example, if your target is 120 grams of protein per day, aim for at least 30 grams at each main meal and 10–30 grams per snack. If you need guidance on how much protein is right for you, consult a reputable nutrition resource or a registered dietitian.

How It Works

These meal plans are guides with plenty of flexibility. Feel free to add more food, beverages, snacks, or desserts, and swap any recipe for one you prefer. You can search recipes by course in the recipe index. Depending on your goals and personal factors, a baseline of about 1,500 calories per day can be a starting point for many women, but needs will vary by age, weight, activity level, and goals. Consult a nutrition professional for personalized advice.

Note

Individuals with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein intake. Consult a healthcare provider or registered dietitian before significantly increasing protein intake, especially if you have underlying health conditions.

If you’re active on social media, consider joining the Skinnytaste Facebook community to see photos and ideas from others making these recipes. You can also subscribe by email to receive future meal plans and recipe updates.

Where to Buy the Skinnytaste Meal Planner

• Amazon
• Barnes & Noble
• IndieBound

High Protein Diet Meal Plan:

Breakfast and lunch Monday through Friday are scaled for one person. Dinner recipes and all meals for Saturday and Sunday are scaled to serve a family of four. Some recipes yield leftovers suitable for an extra dinner or for lunch the next day. The shopping list below includes everything needed for the week. Consider adding high-protein snacks to help reach your daily targets.

MONDAY
B: Strawberry Banana Smoothie
L: Chicken Cutlet Caprese Salad
D: White Bean Scampi with Linguine

Total Calories: 1,448* • Protein: 111 g

TUESDAY
B: Strawberry Banana Smoothie
L: Chicken Cutlet Caprese Salad
D: Madison’s Favorite Slow Cooker Beef Tacos with Southwestern Black Bean Salad

Total Calories: 1,339* • Protein: 118.5 g

WEDNESDAY
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough, and a nectarine
L: Chicken Cutlet Caprese Salad
D: Leftover Beef Tacos with Southwestern Black Bean Salad

Total Calories: 1,228* • Protein: 106 g

THURSDAY
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough, and a nectarine
L: Chicken Cutlet Caprese Salad
D: Air Fryer Asian Meatballs

Total Calories: 1,309* • Protein: 109 g

FRIDAY
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Grilled Salmon with Avocado Bruschetta, ¾ cup brown rice, and Grilled Asparagus

Total Calories: 1,259* • Protein: 100.5 g

SATURDAY
B: Three-Cheese Zucchini Quiche with 1 cup mixed berries
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with an apple
D: Dinner out

Total Calories: 754* • Protein: 42.5 g

SUNDAY
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad

Total Calories: 1,405* • Protein: 112.5 g

*This plan is a guide. Many women may aim for around 1,500 calories per day; individual needs vary. I’ve left room to add coffee, beverages, fruits, snacks, dessert, or wine as desired. Make an extra 3 cups of rice for Friday’s dinner if needed.

Shopping list for the week

Produce

• 2 medium ripe bananas
• 2 (12-oz) containers fresh strawberries
• 3 (6-oz) containers fresh berries (your choice)
• 2 medium nectarines
• 2 medium kiwis
• 2 small mangoes
• 5 medium apples
• 2 medium limes
• 2 small lemons
• 4 Hass avocados (one small plus three medium)
• 1 large head garlic
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeño (optional)
• 1 medium yellow bell pepper
• 2 red bell peppers (one small, one medium)
• 2 medium cucumbers
• 4 zucchini (two medium, two large)
• 2 ears of corn (one small, one medium)
• 1 lb asparagus
• 1 small bunch scallions
• 1 large bunch fresh basil
• 1 bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 (1-lb) container mixed baby greens
• 1 (8-oz) container baby spinach
• 1 large head iceberg lettuce
• 1 small head romaine lettuce
• 1 dry pint heirloom cherry or grape tomatoes
• 1 (1-lb) container cherry or grape tomatoes
• 5 vine-ripened tomatoes (3 medium + 2 large)
• 2 medium plum tomatoes
• 2 small red onions
• 1 small yellow onion

Meat, Poultry & Fish

• 1 lb sliced deli chicken or turkey breast
• 1 large package center-cut bacon (about 14 strips)
• 1 lb boneless, skinless chicken breasts (2 pieces)
• 1 lb 93% lean ground turkey
• 2 lb 93% lean ground beef
• 1½ lb center-cut, bone-in pork chops (4 pieces)
• 1½ lb wild salmon fillets (4 pieces)
• 1½ lb raw sushi-grade tuna

Condiments & Spices

• Extra virgin olive oil
• Canola or neutral cooking oil
• Cooking spray or oil mister
• Kosher salt
• Freshly ground pepper
• Sesame oil and sesame seeds
• Sriracha or hot sauce
• Balsamic vinegar
• Paprika, garlic powder, onion powder
• Thyme, sage, oregano
• Red wine vinegar, rice vinegar
• Chili powder, cumin, bay leaves
• Reduced-sodium soy sauce
• Furikake (optional for poke topping)
• Mayonnaise, crushed red pepper flakes, vanilla extract

Dairy & Refrigerated

• 1 18-count carton large eggs
• 1 (9-inch) pie dough
• 1 pint low-fat milk
• 1 (8-oz) bottle skim milk
• 1 pint unsweetened vanilla almond milk
• 1 (16-oz) container low-fat cottage cheese
• 1 (15-oz) container part-skim ricotta
• 1 (16-oz) container nonfat plain Greek yogurt
• 1 small box butter
• 1 (8-oz) bag shredded part-skim mozzarella
• 1 (8-oz) bag shredded cheddar
• 1 (8-oz) container bocconcini (fresh mozzarella balls)
• 1 small wedge fresh Parmesan

Grains

• Dry brown rice (or 8 cups pre-cooked)
• Dry orzo pasta
• Whole wheat linguine
• Seasoned breadcrumbs and panko
• 1 small loaf sourdough bread
• Crunchy corn taco shells (about 16)

Canned & Jarred

• 2 (15-oz) cans cannellini or navy beans
• 1 (15.5-oz) can black beans
• 1 (8-oz) can tomato sauce

Frozen

• Small package shelled edamame
• Small package frozen strawberries

Dry Goods & Misc.

• Ground flaxseed (meal)
• Chia seeds
• Unflavored whey or pea protein powder
• Monk fruit or preferred sweetener
• Slivered almonds (about 2 tablespoons if from bulk)
• Dried unsweetened shredded coconut
• Single-serve bottle dry white wine (optional)

Non-Food

• Parchment paper

You can purchase gluten-free versions of grains and other items if desired.