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
Find recipes that satisfy your cravings and Support your health goals? These high-protein dishes are the perfect balance of flavor and function. Whether you are in the week of meal preparation, needing to drink high-protein snacks after a workout, or just wanting to improve your protein goals, I’m here to help!
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 (6/2)
B: High-protein omelette and 1 cup of Harrop
L: Buffalo Chicken Salad (Recipe X 2), served with 2 tablespoons blue cheese dressing
D: Stir-fried vegetables with sesame paste with ¾ cup brown rice and 1 cup steamed edamame
Total calories: 1,305*Protein: 100g
Tuesday (6/3)
B: High-protein omelette and 1 cup of Harrop
L: Buffalo Chicken Salad and 2 tablespoons Blue Cheese Seasoning
D: Grilled shrimp tacos with peach salsa sauce, quick and deli, Cuban-style black beans and skillet Mexican zucchini
Total calories: 1,238*Protein: 104G
Wednesday (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Chicken Salad and 2 tablespoons Blue Cheese Seasoning
D: Slowly cooked Italian beef and summer tomato salad
Total calories: 1,172*Protein: 103.5g
Thursday (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Chicken Salad and 2 tablespoons Blue Cheese Seasoning
D: Leftover slow cooker Italian beef with summer tomato salad
Total calories: 1,172*Protein: 103.5g
Friday (6/6)
B: Carrot Banana Protein Smoothie
L: 2 slices of tuna egg salad whole grain bread
D: Grilled fish with olive peppers and Greek Orzo salad (½ recipe)
Total calories: 1,251*Protein: 100.5g
Saturday (6/7)
B: Tropical Chia Pudding Breakfast Bowl (Recipe x 2)
L: The remaining Greek orzo salad air fried chicken bite
D: Dinner
Total calories: 711*Protein: 61.5g
Sunday (6/8)
b: Cheese, eggs and sausage, vegetable and meat omelettes with mango
L: Leftover Air Fried Chicken Bites and Best Broccoli Salad (½ Recipe)
D: Cook Pot Pot Grilled and Roasted Asparagus
Total calories: 1,150*Protein: 103.5g
*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
- 1 little cantaloupe
- 6 small mangoes
- 2 medium kiwis
- 1 big peach
- 1 (6 oz) container of fresh blackberries
- 1 (6 oz) container fresh raspberries
- 1 (6 oz) container of fresh blueberries
- 1 (12 oz) container of fresh strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5 oz) Haas avocado
- 2 medium-sized garlic
- 1 (2 inches) fresh ginger
- 1 small bunch of celery
- 1 small bag of baby carrots
- ½ pound baby bella mushroom
- 1 pound of asparagus
- 1 medium English cucumber
- 1 lb zucchini
- 1 small plus 3 medium red peppers
- 1 medium orange pepper
- 1 medium-sized broccoli flower
- 1 small bouquet of broccoli
- 1 small batch
- 1 small bouquet of fresh coriander
- 1 small bunch of fresh Italian parsley
- 1 small container/bunch of fresh basil
- 1 small container/bunch of fresh oregano (optional for Greek Orzo salad)
- 1 (5 oz) flip/pack of baby spinach
- 1 small head dish lettuce
- 1 dried pint cherry or grape tomato
- 11 big heirlooms or steak tomatoes
- 3 medium red onions
- 1 medium yellow onion
Meat, poultry and fish
- 1 link Italian chicken sausage
- 1 packing center cut bacon
- 2 pounds lean boneless pork beef lo roast
- 3 pounds beef top round roast
- 4 pounds of boneless, skinless chicken breast
- 1½ pounds (4) white fillets such as brancino, snapper, halibut or cod
- 1½ pounds giant peeling and remove shrimp
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)
- Honey
- turmeric
- Regular or light egg mayonnaise
- Frank’s Red Spiral Sauce
- White wine vinegar
- Garlic powder
- Italian seasoning
- Adobo seasoning
- Italian seasoning or ingredients to make your own ingredients
- Sasone seasoning
- Regularly or reduce sodium soy sauce*
- sesame oil
- Sesame seeds
- Onion powder
- Bay Leaf
- coriander
- Oregano
- Thyme
- Basil
- Cumin
- Takin (or other chili lemon seasoning)
- Chili powder
- chili
- Red wine vinegar
- Crushed red pepper slices
- Balsamic vinegar
Dairy and miscellaneous. Refrigerated items
- 1 (1 lb) extra tofu
- 1 dozen big eggs
- 1 pint of liquid egg white
- 1 pack of thinly sliced provolone cheese
- 1 small package of sheep cheese
- 1 small package of blue cheese
- 1 small package goat cheese
- 1 (8 oz) bag of chopped cheddar cheese (or cheese of your choice)
- 1 (16 oz) container low fat cheese (I like good culture)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart of unsweetened vanilla almond milk
- 1 (32 oz) container non-fat regular Greek yogurt granules
- 1 small bread whole grain bread (I love Dave’s killer bread)
- 1 (1 lb) bread whole wheat Italian or French bread
- 1 pack of Orzo Pasta
- 1 small package of dried rice (or 3 cups precooked cups)
- 1 small package tortilla (you need 8)
Canned and jarred
- 1 (2.6 oz) packaged shallow tuna
- 1 small jar of pickled jalapeno
- 1 (16 oz) jar pepperoncini
- 1 small jar of nailed kalamata olives
- 1 small jar of green olives
- 1 small can of tangerine
- 1 (15 oz) can be black beans
- 1 (32 oz) carton low-sodium beef soup
- 1 (15 oz) can reduce sodium vegetable soup
- 1 (15 oz) can be low-sodium chicken soup
freezing
- Eh beans in a large package
Miscellaneous. Dry goods
- 1 small package of sliding almonds (if you buy from bulk bins you will need ¼ cup)
- 1 single-serve bag undrinked protein powder
- 1 small package of ground flax seeds (meal)
- 1 small package of chia seeds
- 1 small package of dried unsweetened chopped coconut (you need ¼ cup if purchased from a bulk bin)
- 1 small package of dried cranberries
- 1 small packaged crust of raw sunflower seeds (requires ¼ cup if purchased from bulk trash can)
- 1 small package of stone corn stone (such as Bob’s Red Mill)
- Monk Fruit Sweetener, Stevia or sweetener of your choice
- Corn starch or arrow powder
*You can buy gluten for free if you want
