7 Day High Protein Diet Meal Plan

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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.

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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

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

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.
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  • 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.

*Google doc



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