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
July 4, high-protein food and patriotic snacks! Celebrating Independence Day, a delicious lineup is both strong and festive! We are starting the grill and blender with recipes like strawberry banana smoothies and grilled shrimp to get your energy from parade to fireworks. While not high in protein, don’t skip the desserts – just like the little red, white and blueberry trivia that brings patriotic flavors!
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 (6/30)
B: High-protein zucchini omelet
L: Buffalo Chicken Bowl
D: Grilled eggplant Parmesan cheese with 1 cup whole wheat pasta
Total calories: 1,262*Protein: 107g
Tuesday (7/1)
B: High-protein zucchini omelet
L: Buffalo Chicken Bowl
D: Barbacoa beef with 2 corn tortillas, thinly sliced onion and coriander and corn tomato avocado salad
Total calories: 1,183*Protein: 110.5g
Wednesday (7/2)
B: Peach Pie Cheese Cheese Bowl (½ Recipe)
L: Buffalo Chicken Bowl
D: Leftover Barbacoa beef, and Chipotle’s Corn Lemon Rice, Corn Salsa and 1 oz avocado
Total calories: 1,206*Protein: 110g
Thursday (7/3)
B: Greek yogurt with berries, nuts and honey
L: Buffalo Chicken Bowl
D: Grilled Rosemary Lamb Steak and Grilled Vegetable Orzo Salad
Total calories: 1,234*Protein: 105.5g
Friday (7/4)
B: Peach Pie Cheese Cheese Bowl (½ Recipe)
l: 2 burger slider skewers, Greek pasta salad and flower dripping noodles 12 pita chips
D: Grilled shrimp scampi skewers, grilled chicken stew patties and cucumber yogurt sauce, green goddess potato salad and coleslaw
Total calories: 1,509*Protein: 133G
Saturday (7/5)
B: Breakfast layer with mushrooms with sausage and 1 cup of strawberry
L: Spicy Salmon Sushi Pizza (Recipe x 2)
D: Dinner
Total calories: 738*Protein: 50g
Sunday (7/6)
B: The remaining breakfast class, served with sausage and mushrooms, served with 1 cup of blueberries and raspberries
L: Waldorf Salad Cup
D: The best Turkish meat patties with baked risotto and garlic and oil
Total calories: 1,289*Protein: 100g
*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 middle peaches
- 1 (12 oz) plus 1 (1 lb) container of strawberries
- 1 dry pint blueberry
- 2 (6 oz) container raspberries
- 7 medium plus 5 large lemons
- 3 medium-stones
- 1 big pear
- 2 small (5 oz) plus 1 medium (6 oz) avocado
- 1 big British cucumber
- 3 Little Persian Cucumbers (or 1 Little English)
- 1 small cucumber
- 2 large zucchini
- 1 medium yellow pepper
- 1 medium-sized red bell pepper
- 1 medium orange pepper
- 3 little jalapeno peppers
- 1 small package sliced white mushrooms (you need 1 cup)
- 2 medium eggplants
- 3 medium corn plus 1 big ear
- ¾ pounds of asparagus
- 1 pound of green beans
- 1½ pounds baby red potatoes
- 1 small bunch of celery
- 1 large carrot (or pre-shrinked small bag)
- 1 small bunch of carrots
- 2 medium-sized garlic
- 1 green onion
- 2 large bunches of onions (you need about 20)
- 1 small bunch/container fresh dill
- 1 small bunch/container fresh mint
- 1 small bunch/container fresh rosemary
- 1 large bunch/container fresh basil
- 1 small bunch/container fresh oregano (optional for garnishing on Greek pasta salad)
- 1 medium fresh Italian parsley
- 1 small bouquet of fresh coriander
- 2 medium butter lettuce
- 1 medium-sized purple cabbage (you can buy pre-cut if needed)
- 1 small head green cabbage (can be shortened in advance if needed)
- 3 kinds of dried pints of cherry or grape tomatoes
- 2 small grape powder tomatoes
- 2 small plus 1 medium red onion
- 1 small plus 1 medium yellow onion
Meat, poultry and fish
- ¾ pound turkey or chicken breakfast sausage
- 1 packing center cut bacon
- 2½ pounds of boneless, skinless chicken breast
- 1½ lb boneless, skinless chicken thighs (grilled chicken with Central Asian breasts if needed)
- 1 1/3 lbs 99% or 93% lean ground turkey
- 2 pounds 93% lean beef
- 3 pounds round or bottom round roast beef
- 1¾ lbs (8) bone lamb spine ribs
- 1 pound sushi-grade salmon
- 1 lb peeled and remove large 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)
- Cinnamon
- Honey
- chili
- Cumin
- Frank’s Red Spiral Sauce
- Yellow mustard
- Dijon Mustard
- Tomato sauce
- Onion powder
- Regular or light egg mayonnaise
- Red wine vinegar
- Garlic powder
- Oregano
- Crushed red pepper slices
- Sriracha sauce
- Toasted sesame oil
- soy sauce*
- Black and white sesame seeds
- Apple cider vinegar
- Ground lilac
- Bay Leaf
- Za’tar (2 teaspoons oregano in chicken kabobs if needed)
- White wine vinegar
- Worcestershire sauce
- Marjoram
Dairy and miscellaneous. Refrigerated items
- 1 18 pack of large eggs
- 1 pint of liquid egg white
- 1 pint of non-fat milk
- 1 (16 oz) container non-fat regular Greek yogurt
- 1 (6 oz) container low-fat regular Greek yogurt
- 1 (6 oz) container low-fat regular yogurt (not Greek)
- 1 (16 oz) container low fat cheese (I like good culture)
- 1 (15 oz) Container Part Skim Ricotta (I like Polly-O)
- 1 (16 oz) container of feta cheese (salted water cubes)
- 1 small package of Gorgonzola cheese
- 1 (8 oz) block mozzarella cheese
- 1 large wedge fresh parmesan
- 1 (8 oz) bag of chopped fat-reducing sharp cheddar cheese
cereals*
- 1 (8 oz) Ciabatta or sour bread
- 1 small package tortilla (you need 8)
- 1 pack (6 inches) flour or whole wheat tortillas
- 1 packaged short pasta (such as barbecue pie, kawatapi or bow and arrow)
- 1 pack of whole wheat pasta (any shape)
- 1 pack of Orzo Pasta
- 1 pack of Arborio Rice
- 1 pack of long cereals or basmati (brown rice can be removed in cilantro lemon rice if needed)
- 1 pack of dry rice (or 3 cups precooked cups)
- 1 large bupita
- 1 package seasoned whole wheat bread crumbs
Canned and jarred
- 1 can of dill pickle chips
- 1 small can of tangerine
- 1 (12 oz) jar pickled artichoke hearts
- 1 small jar of nailed kalamata olives
- 1 (15 oz) can be low in sodium black beans
- 1 jar of marinara sauce (or make your own ingredients)
- 1 small can/jar chili pepper
- 2 (32 oz) carton low-sodium vegetable or chicken soup
freezing
- 1 small package frozen peas
Miscellaneous. Dry goods
- 1 small package of brown sugar
- 1 small package of pistachios (you need 2 tablespoons if purchased from a bulk bin)
- 1 small package of walnuts (below 1 tablespoon pistachios on Greek yogurt and berries if needed)
Non-food
*You can buy gluten for free if you want
