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
Bright sunshine and warmer temps are here as we officially kick-off summer! The grill is fired up, and we are all about celebrating! Happy Father’s Day to all the dad’s out there!!
This year, skip the ties and socks and treat Dad to what he really wants: mouthwatering flavors, backyard laughs, and more time spent with family. From juicy steaks to fresh summer sides, these recipes are sure to make him feel extra special!
Toast dad with a cold drink, end the meal with a sweet treat like these 3-Ingredient Strawberries Romanoff, and make this Father’s Day unforgettable—because dads deserve the best bites and the best memories!
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 (6/15)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Chicken Brown Rice Bowl (recipe x 4)
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Total Calories: 1,353* Protein: 122 g
TUESDAY (6/16)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Chicken Brown Rice Bowl
D: Smash Tacos with Instant Pot Refried Beans
Total Calories: 1,402* Protein: 129 g
WEDNESDAY (6/17)
B: Peach Pie Cottage Cheese Bowls
L: Chicken Brown Rice Bowl
D: Skillet Lasagna with Broccoli Cauliflower Salad
Total Calories: 1,318* Protein: 121 g
THURSDAY (6/18)
B: Peach Pie Cottage Cheese Bowls
L: Chicken Brown Rice Bowl
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,266* Protein: 125 g
FRIDAY (6/19)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Tuna Egg Salad over 2 cups mixed greens
D: Salmon Caesar Salad with 2 ounces multigrain baguette
Total Calories: 1,265* Protein: 123 g
SATURDAY (6/20)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: DINNER OUT
Total Calories: 597* Protein: 43.5 g
SUNDAY (6/21)
B: Breakfast Taco Scramble with 1 cup watermelon
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Grilled Steak Fajitas with Quick Black Beans
Total Calories: 1,538* Protein: 120.5 g
*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.
Shopping list
Produce
- 3 medium bananas
- 2 medium peaches
- 1 mini watermelon
- 2 (6-ounce) containers fresh berries (your choice)
- 4 medium sweet red apples
- 2 medium lemons
- 1 medium lime
- 3 small (5-ounce) Hass avocados
- 1 small PLUS 2 medium PLUS 1 large red bell pepper
- 3 medium yellow or orange bell peppers
- 2 large cubanelle peppers
- 2 medium heads garlic
- 1 small shallot
- 1 large zucchini
- 1 (13-ounce) head broccoli florets
- 1 (13-ounce) head cauliflower
- 1 small bunch celery
- 1 pound baby gold or red potatoes
- 1 medium bunch scallions
- 1 large bunch fresh cilantro
- 1 medium bunch culantro (if you can find it. Optional, for Sofrito)
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh basil
- 1 (5-ounce) clamshell/bag baby arugula
- 1 (5-ounce) clamshell/bag mixed greens
- 1 large head Romaine lettuce
- 2 dry pints cherry or grape tomatoes
- 1 small container Pico de Gallo (or ingredients to make your own)
- 2 small red onions
- 1 small PLUS 5 medium yellow onions
Meat, Poultry and Fish
- 1 pound 99% lean ground turkey
- 1 pound 93% lean ground turkey
- ½ pound 93% lean ground beef
- 1 ½ pounds flank steak
- 2 rotisserie chickens (or 2 pounds pre-cooked chicken breast. Buy one at the end of the week)
- 1 ½ pounds (4) center-cut, bone-in pork chops
- 1 ½ pounds (4) wild salmon fillets
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)
- Fine sea salt
- Pepper grinder (or fresh peppercorns)
- Vanilla extract (optional, for Strawberry Smoothie)
- Cinnamon
- Honey
- Adobo seasoning
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sriracha sauce
- Mayonnaise
- Cholula hot sauce
- Sesame oil
- Thai sweet chili sauce
- Multi-color sesame seeds
- Cayenne (optional, for Refried Beans)
- Thyme
- Sage
- Red wine vinegar
- Sazon seasoning
- Soy sauce*
Dairy & Misc. Refrigerated Items
- 2 (14-ounce) packages extra firm tofu
- 1 18-pack large eggs
- 1 (5.3-ounce) PLUS 1 (16-ounce) container low fat cottage cheese
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container whole milk plain Greek yogurt
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small chunk gruyere cheese
- 1 small wedge fresh Parmesan cheese
- 1 quart low fat milk (such as Fairlife or dairy-free with protein)
Grains*
- 1 small package dry brown rice (or 4 cups pre-cooked)
- 1 package dry pasta such as Mafalda, Campanelle, bow ties or lasagna noodles
- 1 package dry orzo pasta
- 1 large package corn tortillas
- 1 (8-ounce) multigrain baguette or bread loaf
Canned and Jarred
- 1 small jar capers
- 1 small jar/can anchovy fillets
- 1 (15-ounce) can black beans
- 1 (4-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 small jar salsa
- 1 (2.6-ounce) packet reduced sodium light tuna in water
- 1 (32-ounce) carton chicken broth
Frozen
- 1 small bag edamame
- 1 medium bag strawberries
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 package unflavored or vanilla protein powder
- 1 small package dry pinto beans
- 1 small package dry lentils (or 3 cups pre-cooked)
- 1 small package brown sugar
- Monk fruit sweetener (optional, for Strawberry Smoothie)
- 1 small package chicken bouillon (or jar Better than Bouillon)
- 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package shelled walnuts (if buying from bulk bin, you need ¼ cup)
- 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
Non-Food Items
*You can buy gluten free, if desired
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