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 want to first say that I am sending prayers to everyone in L.A. and all those areas affected by the wildfires. Praying it is all under control soon!
You may notice that this is the second week in a row for a high protein meal plan—well guess what!? All of the meal plans for January will be! There’s over 100 grams of protein for each day. I also know that the weather is crazy- and cold- for many this week. Check out my soups and stews for easy ways to stay warm. It’s also National Slow Cooker Month, check out all my slow cooker recipes here.
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!
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:
I’ve created 4 more weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits! Protein is an macronutrient that aids in many important bodily functions. Foods high in protein keep you feeling fuller longer and may boost metabolism. With my exclusive 4 week series, created especially for Relish+ members, you’ll get 4 weeks of high protein breakfast, lunch and dinner, making it easy to reach your goals, stay healthy and strong!
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 (1/13)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Total Calories: 1,493* Protein: 103.5g
TUESDAY (1/14)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Ground Turkey Tacos with Mexican Cauliflower “Rice”
Total Calories: 1,435* Protein: 107.5g
WEDNESDAY (1/15)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Chicken Chili**
D: Chicken Florentine with 1 cup orzo
Total Calories: 1,390* Protein: 117.5g
THURSDAY (1/16)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Chicken Chili
D: Homemade Hamburger Helper and Easy Garlic Broccolini
Total Calories: 1,398* Protein: 116g
FRIDAY (1/17)
B: Carrot Banana Protein Smoothie
L: White Chicken Chili
D: Korean Salmon Rice Bowls with ¾ cup shelled edamame
Total Calories: 1,238* Protein: 116.5g
SATURDAY (1/18)
B: Banana Nut Protein Oats (recipe x 4)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT
Total Calories: 738* Protein: 48g
SUNDAY (1/19)
B: Chorizo Breakfast Bowls
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Crock Pot Pork Roast with Mushrooms and Parmesan Brussels Sprouts
Total Calories: 1,303* 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.
**Prep Tuesday night, if desired and freeze any leftover you/your family won’t eat.
Shopping list
Produce
- 2 medium oranges
- 1 large grapefruit
- 5 medium ripe bananas
- 2 medium red apples
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece fresh ginger
- 1 medium jalapeno
- 2 small poblano peppers
- 2 large cubanelle peppers
- 1 small PLUS 1 large red bell pepper
- 4 mini (Persian) cucumbers (can sub 1 large English, if desired)
- 1 small bunch celery
- 1 medium package baby carrots
- 1 pound baby gold or red potatoes
- 1 pound Brussels sprouts
- 2 bunches broccolini
- ½ pound sliced baby bella or cremini mushrooms
- 1 medium package riced cauliflower (you need 4 cups)
- 1 small bunch scallions
- 1 large bunch cilantro
- 1 medium bunch culantro (optional, for Sofrito, if you can find it)
- 1 small bunch Italian parsley
- 1 (1-pound) bag/clamshell baby spinach
- 1 small head Iceberg lettuce
- 1 small container Pico de Gallo (or ingredients to make your own)
- 2 medium plum tomatoes
- 1 small red onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- ½ pound sliced lean deli ham
- 1 rotisserie chicken breast
- 2 pounds 93% lean ground turkey
- ¾ pound 93% lean ground beef
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 2 ½ pounds (6) large boneless, skinless chicken breasts
- 1 ¼ pounds (4) skinless salmon fillets
- 2 pounds lean boneless pork sirloin roast
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)
- Optional bagel toppings: everything bagel seasoning, onion flakes, garlic flakes, etc,
- Turmeric
- Pure maple syrup
- Garlic powder
- Hot sauce (such as Cholula)
- Mayonnaise
- Cumin
- Bay leaves
- Tamari or soy sauce
- Sriracha sauce
- Toasted sesame oil
- Thai sweet chili sauce
- Adobo seasoning
- Black and white sesame seeds
- Taco seasoning (or buy chili powder and make your own with ingredients in list)
- Smoked paprika
- Paprika
- Ancho chili powder
- Red wine vinegar
- Cayenne pepper
- Worcestershire sauce
- Crushed red pepper flakes (optional, for Garlic Broccolini)
- Gochujang
- Mirin
- Oregano
- Ground cloves
- Balsamic vinegar
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) block reduced fat cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your choice
- 1 (8-ounce) container 2% milk or milk of your choice
- 1 (8-ounce) container half and half
- 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 (8-ounce) package sliced cheddar cheese
- 1 (8-ounce) bag shredded regular or reduced fat sharp cheddar cheese (I like Sargento)
- 1 small package queso blanco or cotija cheese
- 1 small wedge fresh Parmesan cheese
Grains*
- 1 small package unbleached all-purpose
- 1 small package quick oats
- 1 medium package corn tortillas (can buy 1 small package and one package of hard shell, ifdesired)
- 1 (1-pound) package orzo pasta
- 1 (1-pound) package short pasta such as cavatappi, rotini or elbow
- 1 small package dry brown rice (or 5 cups pre-cooked)
- 1 small package dry stone-ground polenta
Canned and Jarred
- 1 (15-ounce) can white northern or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium chicken broth
- 3 (32-ounce) cartons chicken broth
Frozen
- 1 small package corn kernels
- 1 large package shelled edamame (you need 4 cups)
Misc. Dry Goods
- Baking powder
- 1 small package granulated sugar
- 1 small package ground flax/flax meal
- 1 small package unflavored pea or whey protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small package chopped walnuts (if buying from bulk bin, you need about 3 tablespoons)
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
- 1 (1-pound) package dried green or brown lentils
*You can buy gluten free, if desired
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