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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
Summer is the perfect time to enjoy fresh, high-protein meals, and fish is one of the best options to put on your plate. Living on Long Island makes it even better—friends who fish (and generously share their catch-thanks, friends!) and local markets offering the catch of the day make fresh fish easy to enjoy. But whether you’re cooking with fresh or frozen fish, these recipes are sure to satisfy.
Try these Healthy Cod Fish Tacos (35g protein), Flounder Piccata (35g protein) or Fish with Tomato Sauce, White Wine and Capers (42.5g protein). They’re light, flavorful, and packed with the protein you need to stay energized through busy summer days.
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 (7/27)
B: Warm Peach Crisp Yogurt Bowl
L: Buffalo Chicken Rice Bowls
D: Ratatouille Lasagna
Total Calories: 1,242* Protein: 122.5g
TUESDAY (7/28)
B: Warm Peach Crisp Yogurt Bowl
L: Buffalo Chicken Rice Bowls
D: Shrimp Fajitas with 1 ounce avocado and Cilantro Lime Cauliflower Rice
Total Calories: 1,290* Protein: 133g
WEDNESDAY (7/29)
B: Smoked Salmon Toast
L: Buffalo Chicken Rice Bowls
D: Air Fryer Steak with Lemon Asparagus Couscous Salad
Total Calories: 1,203* Protein: 126g
THURSDAY (7/30)
B: Smoked Salmon Toast
L: Buffalo Chicken Rice Bowls
D: Turkey Stuffed Zucchini with Chickpea Salad with Cucumbers and Tomatoes
Total Calories: 1,252* Protein: 125.5g
FRIDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Club with 1 slice cheddar cheese and a peach
D: Grilled Salmon Kebabs with Grilled Green Bean Salad and Lemon-Parsley Foil Packet Potatoes
Total Calories: 1,377* Protein: 122g
SATURDAY (8/1)
B: Smoked Turkey Breakfast Skillet with 1 cup cantaloupe
L: Tuna Melt (recipe x 2) with 8 baby carrots
D: DINNER OUT
Total Calories: 596* Protein: 53g
SUNDAY (8/2)
B: Zucchini Oats (recipe x 4)
L: Air Fryer BBQ Chicken Tenders with Corn Tomato Avocado Salad
D: Juicy Grilled Pork Chops and White Bean Salad
Total Calories: 1,450* Protein: 123.5g
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
*Google doc
Shopping list
Produce
- 3 medium peaches
- 3 medium bananas
- 1 medium cantaloupe
- 1 (6-ounce) package fresh blueberries
- 8 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 1 medium English cucumber
- 5 mini (Persian) cucumbers
- 2 medium cucumbers
- 9 medium zucchinis
- 1 medium yellow squash
- 1 medium eggplant
- 1 small PLUS 2 medium red bell pepper
- 1 small yellow bell pepper
- 1 ½ pounds green beans
- 1 (4-ounce) package white mushrooms
- 1 large ear of corn
- ¾ pound thin asparagus
- 1 small bunch celery
- 1 medium head cauliflower
- 1 large bag baby carrots
- 1 pound baby red or Yukon potatoes
- 1 large head garlic
- 1 medium shallot
- 1 medium bunch scallions (you need about 8)
- 1 small bunch/container fresh chives
- 1 small bunch/container fresh thyme (can sub ½ teaspoon dry in Ratatouille, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch/container fresh oregano
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag baby spinach
- 1 small PLUS 1 large beef steak or vine-ripened tomato
- 1 medium heirloom tomato
- 1 (1-pound) package cherry or grape tomatoes
- 1 (1-pound) package Campari tomatoes
- 2 medium red onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 (3 to 4-ounce) package sliced Nova lox (smoked salmon)
- 1 package smoked turkey sausage, such as kielbasa
- 1 small package center-cut bacon (if buying from meat counter, you need 2 slices)
- 1 small package sliced deli turkey breast (if buying from deli counter, you need 3 ounces)
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 ½ pounds (12) boneless, skinless chicken tenderloins
- 1 1/3 pounds 93% lean ground turkey
- 1 ½ pounds (4) sirloin steaks
- 4 (6 ½-ounce) center-cut, bone-on pork chops
- 1 ½ pounds peeled and deveined shrimp
- 1 ½ pounds skinless wild salmon fillet
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)
- Cinnamon
- Everything Bagel seasoning
- Vanilla extract (optional, for Strawberry Smoothie)
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Light mayonnaise
- Red wine vinegar
- BBQ sauce
- Garlic powder
- Cayenne pepper
- Crushed red pepper flakes
- Bay leaves
- Chipotle chili powder
- Italian seasoning
- Sesame seeds
- Onion powder
- Thyme
- Sage
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container high protein vanilla yogurt (I love Oikos Pro)
- 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 quart low fat milk or high protein dairy free milk
- 1 small box butter
- 1 small package sliced cheddar cheese, regular or reduced fat
- 1 (8-ounce) bag shredded cheddar cheese, regular or reduced fat
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small package feta cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package granola
- 1 loaf sliced whole grain bread (I like Dave’s Killer Thin-Sliced Bread)
- 1 small package quick oats
- 1 package seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs, regular or whole wheat
- 1 small package dry whole wheat pearl couscous
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 package taco size low-carb whole wheat tortillas (such as La Tortilla Factory) or corn tortillas
Canned and Jarred
- 1 (29-ounce) can cannellini beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can low sodium black beans
- 1 small jar pitted Manzanilla olives
- 1 small jar capers (optional, for Smoked Salmon Toast)
- 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
- 1 (14-ounce) can chicken broth
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small package strawberries
Misc. Dry Goods
- 1 small package brown sugar or monk fruit sweetener
- 1 small package ground flax (meal)
- 1 small package slivered almonds (if buying from bulk bin, you need 2 ounces)
- 1 single-serve packet unflavored or vanilla protein powder
- 1 small bottle white wine
Non-Food Items
- Bamboo or metal skewers
- Heavy duty aluminum foil
*You can buy gluten free, if desired
