A free, 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Each recipe includes nutrition information such as macros and Weight Watchers points to help you track your goals.
7-Day High-Protein Diet Meal Plan
The holiday season doesn’t mean you must abandon your protein targets. With a bit of planning and tasty high-protein recipes, you can keep festive meals aligned with your nutrition goals. Options like the Herb and Salt-Rubbed Dry Brine Turkey, which provides over 45g of protein, or the Sheet Pan Thanksgiving Dinner with about 59g of protein, make it easy to enjoy celebrations while staying on track.
Update About New WW Points Plan
For Weight Watchers users: WW has added new zero-point foods (including oatmeal). I am updating recipe points across the site, but it may take time to finish. Many recipes are already updated. Each recipe on the site links to the WW recipe builder (phone only), which will display the updated points automatically.
Why a High-Protein Plan?
I’ve followed a high-protein diet for several years to support muscle gain and improve satiety, and it’s made a big difference. Eating enough protein helps me feel stronger and reduces cravings between meals. Many people struggle to reach daily protein targets, so I created this weekly high-protein meal plan to make it easier to meet those goals. If you enjoy this plan, I’ll share additional weekly plans periodically. I’m also developing a high-protein cookbook—stay tuned.
I usually split my protein across three meals. For example, with a daily goal of 120 grams I aim for roughly 30 grams per meal plus 10–30 grams from snacks. If you’re unsure how much protein you need, consult a qualified source or a healthcare professional for personalized guidance.
How the Plan Works
These meal plans are a flexible guide. There’s ample room to add extra food—coffee, beverages, fruit, snacks, or dessert—and you can swap recipes to suit your preferences. Breakfasts and lunches Monday–Friday are sized for one serving, while dinners and weekend meals are sized for a family of four. Some recipes yield leftovers suitable for a second night or next-day lunch. Aim for a minimum of about 1,500 calories per day depending on your goals, age, and activity level; consult a nutritionist for specific recommendations.
Health Note
If you have kidney or liver disease, gout, certain metabolic conditions, or reduced kidney function, you may need to limit protein intake. Consult your healthcare provider or a registered dietitian before significantly increasing protein, especially if you have underlying health issues.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral bound planner with tear-out weekly grids, a 12-week meal plan, 30 recipes (15 new), and grocery lists you can remove and use on the fridge. It also includes sections for weekly gratitude, affirmations, and intentions to help you start each week focused and organized.
Where to Buy the Skinnytaste Meal Planner
- Amazon
- Barnes & Noble
- IndieBound
High-Protein Diet Meal Plan
Breakfasts and lunches Monday–Friday are portioned for one serving. Dinners and weekend meals are sized for four people. Some recipes produce leftovers that work well for a second night or next-day lunch. A comprehensive grocery list below covers everything needed for the week. Consider adding high-protein snacks to help reach daily targets.
MONDAY
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowl (half recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (double batch)
Approx. Calories: 1,282 | Protein: 102g
TUESDAY
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowl
D: Enchilada Turkey Meatloaf with Arroz Congri
Approx. Calories: 1,240 | Protein: 104.5g
WEDNESDAY
B: Strawberry Banana Smoothie
L: Leftover Enchilada Turkey Meatloaf with Arroz Congri
D: Slow Cooker Beef Stew with 2 oz whole wheat French bread
Approx. Calories: 1,314 | Protein: 120.5g
THURSDAY
B: High-Protein Enchilada Scrambled Eggs
L: Leftover Slow Cooker Beef Stew with 2 oz multigrain baguette
D: Sheet Pan Chicken Scarpariello
Approx. Calories: 1,299 | Protein: 109g
FRIDAY
B: High-Protein Enchilada Scrambled Eggs
L: Leftover Slow Cooker Beef Stew with 2 oz multigrain baguette
D: Fish Florentine with Instant Pot Mashed Potatoes
Approx. Calories: 1,251 | Protein: 122.5g
SATURDAY
B: Cinnamon Apple Yogurt Bowls (double batch)
L: BBQ Chicken Quesadilla (quadruple batch)
D: Dinner out
Approx. Calories: 608 | Protein: 44.5g
SUNDAY
B: Savory Steel Cut Oats (quadruple batch)
L: Sausage Tortellini Soup
D: Turkey Roulade with Lightened Green Bean Casserole
Approx. Calories: 1,306 | Protein: 125.5g
*These calorie estimates are a guide. Women may aim for around 1,500 calories per day, but individual needs vary based on age, activity level, and goals. There’s flexibility in the plan to add coffee, snacks, fruit, dessert, or wine as desired.
*Detailed notes and the full plan are available in the linked Google document for reference.
Shopping list
Produce
- 1 medium banana
- 2 medium sweet apples
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small container fresh salsa and/or guacamole (optional, for Breakfast Quesadilla)
- 2 medium heads garlic
- 1 (2-inch) piece fresh ginger
- 1 small plus 1 large shallot
- 1 small jalapeño (optional, for Enchilada Meatloaf)
- 1 small green bell pepper
- 1 small plus 2 medium red bell peppers
- 2 pounds green beans
- 2 pounds cremini mushrooms
- 1 (4-ounce) container whole white mushrooms
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold potatoes
- 2 pound Russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 (1-pound) clamshell/bag baby spinach
- 1 small head romaine lettuce
- 2 large bunches scallions (about 20 total)
- 1 small bunch fresh Italian parsley
- 1 medium bunch fresh cilantro
- 1 small bunch/container fresh oregano
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh thyme (or 1 tsp dried for the Shrimp Bowl)
- 1 medium tomato
- 2 small red onions
- 2 small plus 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package cooked chicken breakfast sausage links
- ½ pound raw chicken breakfast sausage
- 1 ¼ pound raw sweet Italian chicken sausage
- ¾ pound (4) boneless, skinless chicken cutlets
- 4 boneless, skinless chicken thighs
- 1 ½ pounds 93% lean ground turkey
- 1 (2 ½ pound) skin-on turkey breast half
- 10 ounces (12) jumbo shrimp
- 1 ¼ pound (4) thick skinless white firm fish fillets
- 3 pounds boneless chuck beef roast
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 Smoothie)
- Adobo seasoning
- Crushed red pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Reduced sodium soy sauce
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Refrigerated Items
- 1 (9-ounce) package three-cheese tortellini
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint low-fat milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) carton low-fat buttermilk
- 1 (5.3-ounce) container low-fat cottage cheese
- 1 small container light sour cream
- 1 (32-ounce) container plain low-fat yogurt
- 1 (8-ounce) block reduced-fat cream cheese
- 1 small box butter
- 1 small container whipped butter (or regular butter for mashed potatoes)
- 1 (8-ounce) bag shredded reduced-fat cheddar cheese
- 1 (8-ounce) bag shredded reduced-fat Mexican blend cheese
- 1 small wedge Pecorino Romano
- 1 small wedge Parmesan cheese
Grains
- Low-carb whole wheat tortillas
- 1 large loaf whole wheat French bread (about 13 ounces)
- 1 package gnocchi
- 1 small package dry quinoa
- 1 small package dry long-grain white rice
- 1 small package quick oats
- 1 small package quick-cooking steel cut oats
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or ingredients to make your own)
- 1 (4-ounce) can or tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can reduced-sodium black beans
- 1 (4-ounce) can chopped mild green chiles
- 1 jar cherry peppers or banana peppers
- 1 (32-ounce) carton low-sodium beef broth
- 1 (32-ounce) carton reduced- or low-sodium chicken or vegetable broth
- 1 (32-ounce) carton chicken broth
- 1 (32-ounce) carton unsalted chicken bone broth
- 1 small jar smooth peanut butter
Frozen
- 1 small package corn kernels
- 1 small package peas
- 1 small package strawberries
Dry Goods & Misc.
- 1 small package ground flax (meal)
- 1 small package roasted peanuts (or ¼ cup from bulk)
- 1 small package dried cranberries (or 2 tbsp from bulk)
- 1 small package pecan or walnut halves (or ½ cup from bulk)
- 1 small package golden raisins (or 2 tbsp from bulk)
- 1 single-serve packet unflavored or vanilla protein powder
- Monk fruit or preferred sweetener for Smoothie
- 1 jar concentrated roasted chicken bouillon (Better than Bouillon style)
- 1 small package raw sugar
Non-Food Items
- Cooking twine
- Heavy-duty aluminum foil
*Gluten-free alternatives may be used where preferred.