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
As many of you know, I’ve been following a high-protein diet for the past few years, 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 keep sharing one 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 15 to 20 grams with each snack.
And remember, getting enough protein not only helps maintain lean muscle, but it also keeps you full, energized, and focused throughout the day!
If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, 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.
There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.
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:
A note about WW Points
If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe title. The ww button in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine those points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!
With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans by signing up for Relish+ (get a 14-day free trial here!)
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Check out my 5 favorite deals and sales happening this weekend.
- Pyrex 24 Piece Glass Clear Storage Set – $38.49 at Amazon (Originally $47.29): This is an early Prime deal on my favorite food storage containers.
- Wayfair Way Day: Save up to 80% on furniture and seasonal decor from 10/5 to 10/7 with the brand’s annual sales event.
- DASH Rapid Egg Cooker: $15.99 at Amazon (Originally $18.99): Make healthy hard-boiled eggs at a great discount.
- Home Depot Decor Days: Get up to 50% off furniture, bedding, and furnishings to refresh your space for fall.
- Vitamix Explorian Blender – $269.95 at Amazon (Originally $382.99): This is a great price for a Vitamix blender!
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.
MONDAY (10/7)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,307*
TUESDAY (10/8)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: One-Pot Chicken Fajita Pasta
Total Calories: 1,244*
WEDNESDAY (10/9)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER One-Pot Chicken Fajita Pasta
D: Ropa Vieja with ¾ cup brown rice** and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,468*
THURSDAY (10/10)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Ropa Vieja with ¾ cup brown rice and 1 ounce avocado
D: Shrimp and Andouille Sheet Pan Dinner with Crispy Oven Roasted Baby Potatoes
Total Calories: 1,533*
FRIDAY (10/11)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Ropa Vieja with ¾ cup brown rice and 1 ounce avocado
D: Air Fryer Fish Sticks with Coleslaw
Total Calories: 1,244*
SATURDAY (10/12)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with 8 baby carrots
D: DINNER OUT
Total Calories: 607*
SUNDAY (10/13)
B: Pumpkin Pancake Muffins with ½ cup plain Greek yogurt with ½ teaspoon honey
L: BBQ Chicken Tenders in Air Fryer with Sweet Potato Carrot Tots
D: Crock Pot Pork Roast and Fall Brussels Sprout Salad with Apples, Pecans and Blue Cheese
Total Calories: 1,288*
*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.
**Make an extra 1 ½ cup rice for lunch Thurs/Fri.
Shopping list
Produce
- 1 small Honey Crisp (or sweet apple of your choice)
- 1 (6-ounce) container raspberries or blackberries
- 2 medium kiwis
- 2 small mangos
- 3 medium lemons
- 3 small (5-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium shallot
- 1 (3-inch) piece fresh ginger
- 2 medium PLUS 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium green bell pepper
- 2 mini (Persian) cucumbers (or 1 small English)
- 13 ounces Baby Bella mushrooms
- 2 ½ pounds baby gold or red potatoes
- 1 large (8-ounce) sweet potato
- ¾ pound shredded Brussels sprouts
- 2 (12-ounce) packages riced cauliflower
- 1 small head broccoli
- 1 small bunch large carrots
- 1 medium package baby carrots
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch cilantro
- 1 small bunch Italian parsley (can sub another herb for garnish on Pork Roast, if desired)
- 1 small bunch/container dill
- 1 (5-ounce) clamshell/bag mixed baby greens or arugula
- ½ small head green cabbage (or 1 bag pre-shredded)
- ½ small head purple cabbage (or 1 bag pre-shredded)
- 1 large head Iceberg lettuce
- 1 large vine-ripened tomato
- 1 large red onion
- 1 large white onion
- 1 small PLUS 1 medium PLUS 1 large yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- ¾ pound smoked sausage, such as andouille
- 1 pound boneless, skinless chicken breasts
- 1 ½ pounds (12) chicken tenderloins
- ¾ pound large peeled and deveined shrimp
- ½ pound sushi grade tuna
- 1 ½ pounds skinless wild cod, sea bass or haddock
- 2 pounds flank steak
- 2 pounds lean boneless pork sirloin roast
- ¾ pound organic sliced deli chicken or turkey breast
- 1 package center-cut bacon
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Baking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Oregano
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Wasabi paste
- Rice wine vinegar
- Furikake
- Curry powder
- Sazon
- Bay leaves
- Red wine vinegar
- White wine vinegar
- Creole seasoning
- Cayenne pepper
- Italian seasoning
- Light mayonnaise
- Dijon mustard
- Paprika
- Smoked paprika
- Old Bay seasoning
- Pumpkin pie spice
- Vanilla extract
- Maple syrup (optional, for serving with Pumpkin Pancake Muffins)
- BBQ sauce
- Honey
- Balsamic vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 (8-ounce) package reduced fat shredded Mexican cheese blend
- 1 (8-ounce) package shredded mozzarella cheese
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 small package gorgonzola or blue cheese
- 1 small container light sour cream
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (32-ounce) container whole milk plain Greek yogurt
- 1 pint nonfat milk
- 1 quart unsweetened almond milk
- 2 (14-ounce) packages extra-firm tofu
Grains*
- 1 (16-ounce) package short pasta
- 1 small package dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package unbleached all-purpose flour
- 1 package seasoned breadcrumbs
- 1 package seasoned panko breadcrumbs
- 1 package plain whole wheat panko breadcrumbs
- 1 package dry stone-ground polenta
Canned and Jarred
- 1 small jar smooth peanut butter
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (10-ounce) can mild RoTel diced tomatoes and green chiles
- 1 (32-ounce) carton reduced or low sodium chicken broth
- 1 (32-ounce) carton chicken broth
- 1 (15-ounce) can black beans (I like Goya)
- 1 (15-ounce) can pumpkin puree
- 1 medium jar green pitted olives
- 1 small jar dill pickles
- 1 small jar salsa
Frozen
- 1 small package shelled edamame
Misc. Dry Goods
- 1 small package chopped peanuts (if buying from bulk bin, you need ¼ cup)
- 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
- 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
- 1 small package chia seeds
- 1 small bottle dry white wine (can sub 1/3 cup extra broth in Ropa Vieja, if desired)
- 1 small package vanilla protein powder
- Baking powder
- Monk fruit sweetener (or your favorite sweetener)
Non-Food Goods
*You can buy gluten free, if desired