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
I hope this month of high-protein meal plans has helped you get closer to the goals you set for 2025! After this plan, I’ll be returning to alternating between regular and high-protein plans. As always, I’d love to hear your feedback on whether these plans have been helpful. What have been some of your favorite high protein meals and snacks?
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?
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.
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 (1/27)
B: 2 scrambled eggs with Breakfast Sausage* and ½ a mango
L: Salmon Caesar Salad* (½ recipe)
D: Spicy Gochujang Tofu Bowls (recipe x 2)
Total Calories: 1,279** Protein: 104g
TUESDAY (1/28)
B: 2 scrambled eggs with Breakfast Sausage and ½ a mango
L: Salmon Caesar Salad
D: Quick Beef Chili with 2 tablespoons light sour cream and 1 ounce avocado and Cornbread Muffins
Total Calories: 1,366** Protein:115g
WEDNESDAY (1/29)
B: 2 sunny side up eggs with Breakfast Sausage and an orange
L: Turkey Club with 8 baby carrots
D: Chicken Divan with Air Fryer Baked Potatoes
Total Calories: 1,326** Protein: 117.5g
THURSDAY (1/30)
B: 2 sunny side up eggs with Breakfast Sausage and an orange
L: LEFTOVER Chicken Divan with 2 cups mixed greens, 6 cherry tomatoes, ¼ cup cucumbers and 1 tablespoon light vinaigrette
D: Pasta with Italian Chicken Sausage, Escarole, and Beans
Total Calories: 1,188** Protein: 103.5g
FRIDAY (1/31)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Chicken Divan with 2 cups mixed greens, 6 cherry tomatoes, ¼ cup cucumbers and 1 tablespoon light vinaigrette
D: Blackened Fish with Key Lime Tartar and Oven Roasted Cauliflower
Total Calories: 1,209** Protein: 113g
SATURDAY (2/1)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: ¾ cup Chicken Salad on 1 slice sourdough bread and a pear
D: DINNER OUT
Total Calories: 692** Protein: 49.5g
SUNDAY (2/2)
B: Classic Egg Salad on Protein Bagels with Cottage Cheese and 2 clementines
L: Pastrami Reuben Egg Rolls with Quick Cabbage Slaw
D: Slow Cooker Hungarian Goulash with 1 cup egg noodles
Total Calories: 1,494** Protein: 102.5g
*Prep Sunday night, if desired.
**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.
*Google doc
Shopping list
Produce
- 2 small PLUS 1 large mango
- 2 medium oranges
- 8 medium clementines (or Cuties)
- 2 medium lemon
- 2 medium limes
- 2 Key limes (can sub 1 small regular lime if you can’t find Key)
- 2 medium kiwi
- 4 medium pears
- 1 medium ripe banana
- 2 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 small (5-ounce) Hass avocado
- 4 medium red bell peppers
- 4 medium Russet or Idaho potatoes (about 7 ounces each)
- 1 small cucumber
- 1 small bag baby carrots
- 1 small bunch celery
- 2 medium ears of corn (or 1 small bag frozen kernels)
- 1 ½ pounds broccoli florets
- 1 large head cauliflower
- 1 small bunch scallions
- ½ small head white cabbage
- 1 large bag tri-color coleslaw mix (you need 6 cups)
- 1 small head Romaine lettuce
- 1 medium head Escarole
- 1 small head Iceberg lettuce (can sub 2 leaves Romaine on Turkey Club, if desired)
- 1 (5-ounce) clamshell/bag mixed greens
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh chives (can sub scallions for garnish on Egg Salad, if desired)
- 1 dry pint cherry or grape tomatoes
- 1 small vine-ripened tomato
- 1 small red onion
- 2 small PLUS 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 pound 93% lean ground turkey, pork, bison or chicken
- 1 pound 93% lean ground beef
- 2 pounds beef chuck roast
- 1 package center-cut bacon
- 3 ounces sliced deli turkey breast
- 6 ounces sliced pastrami or corned beef
- ¾ pound Italian chicken sausage
- ¾ pound (2) skin-on wild salmon fillets
- 1 ½ pounds (4) skinned white fish fillets (such as mahi mahi, grouper, red snapper, or tilapia)
- 1 rotisserie chicken
- 1 ½ pounds (3) boneless, skinless chicken breasts
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Fennel seeds
- Red wine vinegar
- Paprika
- Hot paprika
- Nutmeg
- Cayenne pepper
- Turmeric
- Regular or light mayonnaise
- Optional bagel toppings: such as everything bagel seasoning, sesame seeds, poppy seeds, garlic flakes, onion flakes, etc.
- Light vinaigrette (or make your own with ingredients in list)
- Dijon vinegar
- Seasoned salt
- Ketchup
- Worcestershire sauce
- Frank’s RedHot sauce
- Onion powder
- Apple cider vinegar
- Gochujang sauce
- Reduced sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Chili powder
- Garlic powder
- Crushed red pepper flakes (optional, for Pasta with Italian Sausage)
- Thyme
- Oregano
- Caraway seed
- Dried bay leaves
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 small package egg roll wrappers
- 2 (14-ounce) packages extra firm tofu
- 1 container or package sauerkraut
- 1 small container light sour cream
- 1 small box butter
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container reduced fat sour cream
- 1 pint nonfat milk
- 1 quart unsweetened vanilla almond milk
- 1 (16-ounce) package shredded reduced fat Swiss cheese
- 1 large wedge fresh Parmesan or Parmigiano Reggiano cheese
Grains*
- 1 small loaf sourdough or whole grain sliced bread
- 1 small package unbleached all-purpose flour
- 1 small package coarse yellow cornmeal
- 1 package seasoned whole wheat breadcrumbs
- 1 (16-ounce) package short pasta such as penne, rotini, etc.
- 1 (12-ounce) package egg noodles
- 1 small package dry brown rice (or 5 cups pre-cooked)
Canned and Jarred
- 1 small jar/can anchovy fillets
- 1 small jar horseradish
- 1 (15-ounce) can reduced sodium black beans
- 1 (15-ounce) can cannellini beans
- 1 (10-ounce) can RoTel mild diced tomatoes with green chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (32-ounce) carton regular or low sodium chicken broth
- 1 (14-ounce) can low sodium beef broth
- 1 small jar dill pickles
Misc. Dry Goods
- 1 small package unflavored pea or whey protein powder
- Monk fruit sweetener or sweetener of choice (can use honey in Chia Pudding, if desired)
- Baking powder
- 1 small package granulated sugar
- 1 small package brown sugar (optional, for Goulash)
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
- 1 small package chia seeds (if buying from bulk bin, you need ½ cup)
- 1 small package ground flax or flax meal
- 1 bottle or can light beer, such as Corona Light (can sub beef broth in Beef Chili, if desired)
- 1 small bottle dry sherry or white wine
*You can buy gluten free, if desired
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