A free, 7-day high-protein meal plan with breakfast, lunch and dinner ideas plus a complete shopping list. Every recipe includes macros and Weight Watchers points to help you plan and track your meals efficiently.
7 Day High Protein Diet Meal Plan
I hope your holidays were joyful and full of good memories. It’s normal for routines to shift over breaks—missed workouts or extra treats happen. Don’t be hard on yourself. Use this high-protein meal plan to reset and regain momentum with meals that are satisfying, practical, and protein-forward.
Many families have food traditions for the New Year: black-eyed peas symbolize prosperity, long noodles are said to represent longevity, and cabbage is thought to bring financial luck. Whatever your tradition, take the fresh start as an opportunity to prioritize health, balance, and great food.
Update About New WW Points Plan
Weight Watchers has added new zero-point foods (including oatmeal). I’m in the process of updating recipes—most are current from 2018 through 2025—so expect ongoing updates. Each recipe links to the WW recipe builder (mobile only), which should automatically reflect the latest points.
Why High Protein?
I’ve followed a high-protein approach for muscle gain and better satiety, and it transformed how I feel throughout the day. Protein-rich meals keep me fuller longer and reduce cravings for sweets and chips. Because hitting daily protein targets can be a challenge, I created this weekly plan so you can see how protein can be spread across meals and snacks in a simple, realistic way.
A common approach is to divide protein across three main meals. For example, if your target is 120 grams per day, aim for roughly 30–40 grams of protein at each meal and add 10–30 grams through snacks. If you’re unsure of your ideal intake, consult a trusted nutrition resource or a registered dietitian for personalized guidance.
How It Works
These meal plans are guides with flexibility built in: add more food, beverages, coffee, fruit, snacks or dessert as needed, or swap recipes to suit preferences. Breakfast and lunch Monday–Friday are sized for one person; dinners and weekend meals serve four. Depending on your goals, many people should aim for a minimum of about 1,500 calories per day, though individual needs vary by age, weight and activity level. Consult a nutrition professional to tailor this plan to your needs.
Note
People with kidney or liver disease, gout, certain metabolic disorders, or older adults with reduced kidney function may need to limit protein. Check with your healthcare provider or a registered dietitian before increasing protein intake significantly, especially with preexisting health conditions.
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Ultimate Skinnytaste Meal Planner
The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with tear-out weekly meal grids, a 12-week meal plan, 30 recipes (including new ones), and grocery lists. It includes prompts for gratitude, intentions, and weekly planning—useful tools to keep meal prep organized and intentional.
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High Protein Diet Meal Plan:
Breakfast and lunch Monday–Friday are single servings; dinners and all weekend meals are sized to serve four. Some recipes produce leftovers suitable for another dinner or lunch. The shopping list below covers everything needed for the full week. Consider adding high-protein snacks between meals to help reach your daily targets.
MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: Half portion Chicken Waldorf Salad and ¼ cup mixed nuts
D: Air Fryer Peanut Curry Tofu with gingery cauliflower rice (double batch) and 1 cup steamed edamame
Total Calories: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: Half portion Chicken Waldorf Salad and ¼ cup mixed nuts
D: Shrimp Fajitas with 1 ounce avocado and Cuban-style black beans
Total Calories: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, lighter Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini, and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Instant Pot Mashed Potatoes and Green Beans with Mushrooms
Total Calories: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (double batch)
L: Roast Beef Sandwich with melted Swiss and onions, and an apple
D: Ratatouille Baked Chicken
Total Calories: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on a whole-grain roll and an orange
D: Salmon Coconut Curry with spinach and chickpeas served with quinoa
Total Calories: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (quadruple batch)
L: Chicken Soup with acini di pepe and spinach (double batch)
D: Dinner out
Total Calories: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (quadruple batch) and an orange
L: Chicken Soup with acini di pepe and spinach with 2 ounces multigrain baguette and 1 tablespoon butter
D: Quick Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven-Roasted Cauliflower
Total Calories: 1,437* Protein: 125.5g
*These totals are a guide. Many women aim for about 1,500 calories per day, but needs vary. Use a trusted calorie calculator or consult a registered dietitian to estimate your individual needs. The plan leaves room to add coffee, beverages, fruit, snacks, dessert or wine as desired.
A detailed shopping list for the week is provided below so you can shop confidently and prepare meals without extra trips to the store.
Shopping List
Produce
- 6 medium bananas
- ½ pound red seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any variety)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small Hass avocados (5-ounce size)
- 1 small cucumber
- 2 mini (Persian) cucumbers (or 1 small English cucumber)
- 2 medium zucchini
- 3 medium heads of garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 3 medium jalapeños
- 1 large Fresno chili
- 1 small and 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 large eggplant
- 1 small bunch celery
- 4 medium carrots
- 1½ pounds string beans
- ½ pound cremini mushrooms
- 1 large head cauliflower
- 2 (12-ounce) bags riced cauliflower
- 2 pounds Russet potatoes
- 1 large sweet potato
- 1 medium and 1 large bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh rosemary (or dried)
- 1 medium bunch fresh basil
- 1 small bunch fresh thyme
- 1 (5-ounce) container mixed baby greens
- 1 (1-pound) bag baby spinach
- 1 small head romaine or iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small and 1 large red onion
- 1 large white onion
- 6 small and 3 medium yellow onions
- Optional crudités for dip: endive, golden beets, orange cauliflower and carrots
- Fresh salsa (optional, for serving with quesadillas)
Meat, Poultry and Fish
- Large package chicken breakfast sausage (about 12 links)
- 36 chicken wingettes and drummettes or 18 whole wings
- 1 (9-ounce) boneless, skinless chicken breast (or 7 ounces pre-cooked)
- About 8 boneless, skinless chicken thighs (≈2 pounds)
- 8 bone-in chicken thighs
- 1½ pounds (4) boneless pork chops
- 1 roast or eye of round (2–3 pounds)
- 3½ pounds peeled and deveined shrimp
- 1½ pounds (4) skin-on salmon fillets
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Oil mister (optional)
- Kosher salt
- Freshly ground black pepper
- Vanilla extract
- Cumin
- Pure maple syrup
- Regular or light mayonnaise
- Bay leaves
- Red wine vinegar
- White vinegar
- Balsamic vinegar
- Hot sauce (such as Frank’s)
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Reduced sodium soy sauce
- Curry powder (madras preferred)
- Sriracha
- Rosemary (dried or fresh)
- Chipotle chili powder
Dairy & Refrigerated
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low-fat milk or milk alternative
- 1 pint low-fat buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub light sour cream
- 1 small tub whipped butter
- 1 small box unsalted butter
- 1 (32-ounce) container low-fat cottage cheese
- 1 (15-ounce) container part-skim ricotta
- Small package feta (optional)
- Small package cotija or queso blanco
- Piece of fresh Parmesan
- 1 (8-ounce) bag reduced-fat shredded cheddar
- 1 (8-ounce) package sliced reduced-fat Swiss or provolone
- Low-fat blue cheese dressing (optional for wings)
Grains
- Small package dry quinoa
- Package acini di pepe
- Low-carb whole wheat burrito-size tortillas
- Package corn tortillas (about 16)
- Package quick oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) whole wheat Italian or French loaf
- 1 small whole-grain sandwich roll
- Large bag tortilla chips
- Package crostini (or extra baguette to make your own)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- Tomato paste (4–4.5 oz)
- 1 (4-ounce) can chopped green chiles
- 1 (14-ounce) can light coconut milk
- 1 (32-ounce) carton low-sodium chicken broth
- 2 (32-ounce) cartons chicken bone broth
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar smooth peanut butter
Frozen
- Large bag in-pod edamame
- Medium bag frozen strawberries
Misc. Dry Goods
- Small package ground flax (meal)
- 1 (16-ounce) bag dry black-eyed peas
- 2 (11-ounce) cartons vanilla protein shakes (liquid)
- Small package unflavored protein powder
- Monk fruit sweetener or your preferred sweetener (optional)
- Small package walnut halves (about ½ cup)
- Small package shelled peanuts (about ¼ cup)
- Small package shelled pumpkin seeds (about ¼ cup)
- Small package mixed nuts (about ½ cup)
- Small package dried cranberries (about 1/3 cup)
You can choose gluten-free options where desired.