Free 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and weightlifter observer points.
7-day high protein diet meal plan
I’m so excited that Memorial Day is coming soon – the unofficial start of summer! Who else is ready? Bring barbecue, party, sunshine and long days!
If you burst out with something with a barbecue, don’t miss this delicious high-protein grilled balsamic steak or these juicy grilled pork chops. Fix a simple side like my grilled asparagus and make sure to save space for desserts – for example, this simple red white and blue fruit skewers or my new gluten-free grilled, grilled yogurt pie with date peel!
Updates about the new WW Point Program
For all my WW friends, WW has added new 0 orders of food (Yay for Oatmeal!), but I need to spend some time updating the recipe. So far, I have updated everything from 2025 to 2018. The good news is that every recipe on my website is linked to the WW recipe builder (only via phone), so it will automatically give you new points.
Why high protein?
As we all know, I have been following a high protein diet for the past few years to increase muscle growth, which is a game changer for me! I felt stronger and more satisfied, which prevented me from reaching out for candies or fries between meals or at the end of the day. I know a lot of people are working to achieve protein goals, so I was inspired to have a high protein meal plan for this week. If you like it, I will share 1 or 2 per month. Also, I’m making a high protein recipe, so stay tuned!
To achieve my protein goals, I usually split it into three meals. For example, if my goal is to have 120 grams of protein per day, my goal is to have at least 30 grams per meal and 10 to 30 grams per snack. If you are 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 plan, these are the guides A lot of swinging room for you Add more foodcoffee, drinks, fruits, snacks, desserts, etc. Or swap the recipe for your favorite meal, you can search for recipes in the index. Depending on your goal, you should aim for at least 1500 calories* per day. There is no size for everyone, it will depend on your goals, age, weight, etc. Always talk to your nutritionist or nutritionist to meet your specific needs.
notes
Older people with kidney or liver disease, gout, specific metabolic diseases, or reduced renal function may need to limit proteins to avoid complications. It is best to always consult a healthcare provider or dietitian before significantly increasing your protein intake, especially before you have any underlying health conditions.
Finally, if you join my Skinnytaste Facebook community on Facebook, everyone shares photos of the recipes they are making, you can join here. I love all the ideas that everyone shares! If you want to get into the email list, you can subscribe here so you will never miss a meal plan!
The Ultimate Skinnytaste Dining Planner
Get the Skinnytaste Ultimate Dining Planner! The 52-week spiral meal plan has a weekly meal planning grid every week, you can tear off and place it on the refrigerator if needed, a 12-week meal plan, 30 (15 new) recipes, and a torn grocery store list. I like to start my week with gratitude, affirmation and intention, so I also provide a space for that. Hope you love it as much as I do!
Buy Skinnytaste diners here:
High-protein diet meal plan:
Breakfast and lunch from Monday to Friday are intended to serve 1, while dinner and all meals on Saturday and Sunday are intended to serve a family of 4. Some recipes have enough leftovers for lunch the next day or the next day. The grocery list is comprehensive and includes everything you need to make all the meals in your plan. Add some high-protein snacks to help you achieve your protein goals.
Monday (5/19)
B: Meal and breakfast tacos battle
L: Cranberry Chicken Salad on Apple Slices
D: Spicy gochujang tofu bowl (recipe x 2)
Total calories: 1,362*Protein: 108G
Tuesday (5/20)
B: Meal and breakfast tacos battle
L: Cranberry Chicken Salad on Apple Slices
D: Madison’s favorite beef tacos, fast Cuban-style black beans
Total calories: 1,385*Protein: 120g
Wednesday (5/21)
B: Meal and breakfast tacos battle
L: Leftover Madison’s favorite beef tortillas
D: Air Fryer Cajun shrimp and shrimp dinner with ¾ cup brown rice
Total calories: 1,280*Protein: 111.5g
Thursday (5/22)
B: Meal and breakfast tacos battle
L: Leftover Madison’s favorite beef tortillas
D: Chicken spaghetti and arugula salad
Total calories: 1,297*Protein: 110.5g
Friday (5/23)
B: Delicious cottage cheese breakfast bowl
L: Leftover chicken pasta Primavera and 1/4 cup pistachio
D: Fish Florence and mashed potatoes with cauliflower
Total calories: 1,176*Protein: 107.5g
Saturday (5/24)
B: Roasted Strawberry Protein Smoothie (Recipe x 4)
L: Open Tuna Melted Sandwich (Recipe X 2) and an Apple
D: Dinner
Total calories: 539*Protein: 45g
Sunday (5/25)
B: Breakfast burritos and 1 cup of pineapple
L: Grilled shrimp with tortilla pasta salad and cucumber gourd salad
D: Turkey Burger with Rainbow Potato Salad and Coleslaw
Total calories: 1,461*Protein: 101
*This is just a guide, and women should be at a rate of about 1,500 calories per day. This is a useful calculator to estimate your calorie needs. I leave a lot of swing space for you to add more food like coffee, drinks, fruits, snacks, desserts, wines, etc.
*Google Doc
Shopping list
Production
- 2 pounds of strawberries
- 6 medium apples
- 1 little cantaloupe
- 1 big pineapple
- 1 medium plus 1 large lemon
- 1 medium lime
- 2 small garlic
- 1 green onion
- 1 (2 inches) fresh ginger
- 1 medium plus 2 big red bell chili
- 2 Great British Cucumbers
- 1 medium zucchini
- 1 medium yellow pumpkin
- 1 pound baby gold or red potatoes
- 1½ pounds of multi-color baby potatoes
- 1 small bunch of celery
- 2 medium carrots
- ½ pound of asparagus
- 1 lb broccoli flower (or ¾ lb pre-cut)
- 1 medium cauliflower
- 2 Chinese leeks
- 2 large bunches of onions (you need about 16)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh basil
- 1 small bunch of fresh Italian parsley (plus another fresh herb on top of the grilled shrimp if needed)
- 1 small bouquet of fresh coriander
- 1 (5 oz) cape/pack of baby arugula
- 1 (10 oz or 1 lb) puff/pack of baby spinach
- 1 small head dish lettuce
- 1 large bag of tricolor coleslaw mixture (you need 6 cups)
- ½ small head of green cabbage (pre-cut a small bag if needed)
- ½ small red cabbage (pre-cut a small bag if needed)
- 2 plum tomatoes
- 1 dried pint cherry or grape tomato
- 1 large vine ripe tomato (plus 2 more [optional] For Turkish burgers, if needed)
- 1 medium red onion
- 2 small onions
Meat, poultry and fish
- 1 packing center cut bacon
- 1 pack of fully cooked turkey or chicken and chicken sausage or kielbasa
- 1 lb 99% lean ground turkey
- 1 lb 93% lean earth turkey
- 2 pounds 93% lean beef
- 1 barbecue chicken
- 1 lb boneless, skinless chicken breast
- 1½ pounds on the tail, peel and remove giant shrimp
- 1 lb peeled and remove extra giant shrimp
- 1¼ lb (4) White fish without skin, such as grouper, halibut or halibut
Condiments and spices
- Extra virgin olive oil
- Rapeseed oil
- Cooking spray
- Olive Oil Spray (or get Misto Oil Mister)
- Kosher salt (I like diamond crystals)
- Pepper (or fresh pepper)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- chili
- Oregano
- Hot sauce (optional for breakfast burritos)
- Regular or light egg mayonnaise
- Red wine vinegar
- Dried parsley
- White flavour vinegar
- Za’atar (removing cumin in cucumber gourd salad if needed)
- gochujang
- Reduce sodium soy sauce**
- Tasteless rice vinegar
- sesame oil
- Honey
- Bay Leaf
- Cajun seasoning
- Dried onion slices
- Tomato sauce
- Yellow mustard
- Dijon Mustard
- Worcestershire sauce
- White wine vinegar
Dairy and miscellaneous. Refrigerated items
- 1 (18 packs) large eggs
- 2 (14 oz) package super tofu
- 1 (16 oz) low-fat cheese (I like good culture)
- 1 (6 oz) container 2% regular Greek yogurt
- 1 (8 oz) package sliced fat cheddar or American cheese
- 1 (8 oz) package chopped cheddar cheese
- 1 (8 oz) Package Chopped Fat Reduced Mexican Mixed Cheese
- 1 piece of feta cheese
- 1 small wedge fresh parmesan
- 1 (8 oz) Fat-reduced cream cheese (I like Philadelphia)
- 1 quart of fat-free milk
- 1 (8 oz) container 1% buttermilk
- 1 (8 oz) half container
- 1 box of salted butter
cereals*
- 1 pack (8 inches) low carb powder (I use Ole Xtreme Wellness)
- 1 large package of crunchy corn taco shells
- 1 pack of hamburger bread
- 1 small bread sliced whole wheat bread
- 1 medium-sized dried rice (or 5 cups precooked)
- 2 (8.8 oz) pack of 3 cheese tortellini (I use Delallo)
- 1 pack of bow pasta
- 1 package seasoned whole wheat bread crumbs
Canned and jarred
- 1 small jar of dill pickle spear
- 1 (14 oz) Artichoke heart
- 1 (2.25 oz) Black olives can be sliced
- 2 (4.5 oz) tuna in water
- 1 (15 oz) can be black beans
- 1 (15 oz) tomato sauce
- 1 (14 oz) low-sodium chicken soup
- 1 small jar of sasha
freezing
Miscellaneous. Dry goods
- 1 small package of dried cranberries (1 tablespoon is required if purchased from a bulk trash can)
- 1 small package crust toasted pistachio (you need about 1/3 cup if purchased from a bulk bin)
- 1 small package Chia seeds (if you buy from a bulk bin you need ¼ cup)
- 1 small package of raw sugar
- Liquid stevia (optional for grilled strawberry smoothie)
Non-food
- Heavy duty aluminum foil
- Metal or wooden skewers for barbecue
*You can buy gluten for free if you want
