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
While the diet followed during Lent is not specifically high protein, it can still include good amounts of plant-based proteins. Common protein-rich foods during Lent can include legumes, tofu, nuts and seeds and whole grains. Don’t forget to include seafood in your meals, like this Baked Salmon to help you meet your protein goals for the week! For those of you who observe, I wish you a blessed Lent.
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!
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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 (3/10)
B: Zucchini Oats
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Madison’s Favorite Beef Tacos** and Best Guacamole (½ recipe) with 12 tortilla chips
Total Calories: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: High Protein Omelet with 1 cup mixed berries
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Total Calories: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: High Protein Omelet with 1 cup mixed berries
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Ground Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Total Calories: 1,120* Protein: 100g
FRIDAY (3/14)
B: High Protein Omelet with 1 cup mixed berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Total Calories: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Chicken Soup
D: DINNER OUT
Total Calories: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Total Calories: 1,207* Protein: 100g
*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.
** Freeze any leftover you/your family won’t eat.
Shopping list
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container fresh strawberries
- 1 (6-ounce) container berries (your choice)
- 1 ½ pounds seedless red or green grapes
- 1 medium lime
- 2 medium PLUS 1 large lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium red bell peppers
- 1 medium head broccoli florets
- 2 pounds (4 medium) Yukon Gold potatoes
- 1 large Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces fresh peas (can sub a small bag of frozen, if desired)
- ½ pound sliced baby bella mushrooms
- 1 large bunch scallions (you need about 12)
- 1 small bunch fresh Italian parsley
- 1 small bunch fresh cilantro
- 1 small bunch/container fresh thyme
- 1 (1-pound) clamshell/bag fresh baby spinach
- 1 (1-pound) clamshell/bag fresh baby arugula
- 1 large head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 large vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium sweet yellow onions
- 1 small yellow onion
- 1 small red onion
- Fresh salsa or guacamole (optional, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 package fresh or frozen chicken breakfast sausage links (you need about 5 ounces)
- 1 ½ pounds (3) boneless, skinless chicken breasts
- 1 pound boneless, skinless chicken thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ pounds 93% lean ground turkey
- 2 pounds 93% lean ground beef
- 2 pounds lean boneless pork sirloin (center rib) roast
- 1 ¼ pounds (4) skinless white firm fish fillets (such as grouper, flounder, bass or halibut)
- 1 ½ pounds peeled and deveined shrimp
- 1 package center cut bacon
- ¾ pound sliced deli chicken or turkey breast
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)
- Ground cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Red wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed red pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Items
- 1 quart liquid egg whites
- 1 dozen large eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your choice (almond, oat, etc.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (8-ounce) block 1/3 less fat cream cheese
- 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
- 1 small box butter
- 1 small tub light sour cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded reduced fat shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 thin slices) Gruyere or Swiss cheese
- 1 small package feta cheese
- 1 medium wedge fresh Parmesan cheese
Grains*
- 1 small package quick oats
- 1 package (7-inch) low carb tortillas (such as Mission Carb Balance)
- 1 package crunchy corn taco shells (you need at least 8 or up to 16 if you don’t freeze leftover meat)
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small package dry stone-ground polenta
- 1 small package dry quinoa
- 1 small baguette or sourdough loaf
- 1 package dry short whole wheat pasta (such as cellentani or fusilli)
- 1 package dry (NOT no-boil) lasagna noodles
- 1 large bag tortilla chips
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or ingredients to make your own)
- 1 jar marinara (or ingredients to make your own)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons chicken bone broth
- 1 (15-ounce) can regular or low sodium chicken broth
Frozen
- 1 large bag blueberries (you need about 3 cups)
- 1 large bag sliced strawberries (you need about 3 cups)
Misc. Dry Goods
- 1 small package slivered almonds (if buying from bulk bin, you need 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle light white wine
Non-Food Items
*You can buy gluten free, if desired
