A free, 7-day high protein diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7 Day High Protein Diet Meal Plan
You can still show and share the love this Valentine’s Day with delicious, high protein meals that don’t skimp on flavor! This beautiful Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, while on a lighter note my Fish Florentine rivals a fancy restaurant! A Moist Chocolate Cake or Chocolate Covered Strawberries will be the perfect ending to a beautiful meal!
Update About New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.
Why High Protein?
As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!
To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat in a day, this article may be helpful.
How It Works
If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.
Note
Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
High Protein Diet Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Chicken Gyro with a whole wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Total Calories: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Chicken Gyro with a whole wheat flat bread and ¼ cup Tzatziki
D: Korean-Inspired Salmon Tacos with Spicy Slaw and Rice with Spinach
Total Calories: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Chicken Gyro with a whole wheat flat bread and ¼ cup Tzatziki
D: Instant Pot Spaghetti with Meat Sauce and Arugula Salad
Total Calories: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Chicken Gyro with a whole wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Total Calories: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Total Calories: 947* Protein: 76 g
SATURDAY (2/14)
B: Heart-Shaped Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Chicken Quesadilla with 2 tablespoons light sour cream
D: Perfect Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Total Calories: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Slow Cooker Peanut Chicken over 1 cup rice noodles with 1 cup steamed broccoli
Total Calories: 1,578* Protein: 122.5 g
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs.
*Google doc
Shopping list
Produce
- 3 medium PLUS 1 large ripe bananas
- 1 large red pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium red or pink grapefruit
- 2 large lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 large heads garlic
- 1 large shallot
- 1 (3-inch) piece fresh ginger
- 1 medium jalapeno
- 1 medium red or green bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium red beets
- 2 medium golden beets
- 2 pounds Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 pounds broccoli florets
- 1 small bunch scallions
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag baby spinach
- 1 (1-pound) clamshell/bag baby arugula
- 1 package tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small red onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- ½ pound raw sweet Italian chicken or turkey sausage (about 3 small links)
- 2 ½ pounds boneless, skinless chicken breasts
- 6 medium boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey or beef
- 4 filet mignon steaks
- 2 pounds (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ pounds raw sushi grade tuna
- 1 ¼ pounds large peeled and deveined shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Vanilla extract
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Reduced sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed red pepper flakes
- Italian seasoning
- Fish sauce (optional, for Peanut Chicken)
- Curry powder
- Turmeric
- Cinnamon
- Hot sauce or salsa (optional, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fat (higher protein) milk, such as Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container whole milk plain Greek yogurt
- 1 small box butter
- 1 small container light sour cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag reduced fat Mexican cheese blend
- 1 large wedge fresh Parmesan cheese
Grains*
- 1 package dry rice noodles
- 1 small box cornflakes (or crushed cornflake crumbs)
- 1 package panko breadcrumbs
- 1 large package low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 package corn tortillas
- 1 package whole grain flatbreads or pita
- 1 small package dry brown rice
- 1 package spaghetti, bucatini or linguine
- 1 small package all-purpose or white whole wheat flour
Canned and Jarred
Frozen
- 1 medium package strawberries
- 1 (10-ounce) package chopped spinach
- 1 small package shelled edamame
Misc. Dry Goods
- Baking powder
- 1 bag mini chocolate chips
- 1 small package brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of choice (optional, for Strawberry Smoothie)
- 1 small package ground flax (meal)
- 1 small package pepitas (if buying from bulk bin, you need ¼ cup)
- 1 small package roasted, salted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package roasted peanuts (if buying from bulk bin, you need ¼ cup)
- 1 package chicken bouillon cubes
- 1 small package unflavored protein powder
*You can buy gluten free, if desired
