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
As we finish this weekend's holiday celebrations and head into the new season, who is ready to embrace everything spring has to offer?
Spring is not only a time to clean up the closet, but also a time for body and mind to refresh. Longer days and more sunlight can boost our mood by increasing serotonin levels, while spending outdoors (gardening is a great exercise!) helps reduce stress, increase energy and improve sleep. Plus, with fresh fruits and vegetables coming in, this is the perfect time to nourish the body with vibrant, healthy meals!
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 (4/21)
B: Breakfast corn cakes
L: Food Truck Style Chicken Salad and White Sauce
D: Tofu Oke Bowl (Recipe x 2)
Total calories: 1,210*Protein: 101.5g
Tuesday (4/22)
B: Breakfast corn cakes
L: Food Truck Style Chicken Salad and White Sauce
D: Turkish Tacos Frying Pan and Coriander Lime Cauliflower Rice
Total calories: 1,254*Protein: 112g
Wednesday (4/23)
B: Breakfast corn cakes
L: Food Truck Style Chicken Salad and White Sauce
D: Baked noodles with sausage, spinach and arugula salad
Total calories: 1,184*Protein: 103.5g
Thursday (4/24)
B: Whipped Cottage Cheese Bowl (½ Recipe)
L: Food Truck Style Chicken Salad and White Sauce
D: Leftover grilled noodles with sausage, spinach and arugula salad
Total calories: 1,167*Protein: 101.5g
Friday (4/25)
B: Whipped Cottage Cheese Bowl (½ Recipe)
L: Tuna egg salad mixed with vegetables on 2 cups
D: Grilled Hard-Headed Trout (Recipe X 2) with Lemon Asparagus Couscous with Tomatoes
Total calories: 1,077*Protein: 107g
Saturday (4/26)
B: 2 eggs (any style), with breakfast sausage, 1 slice of whole grain toast and 1 cup mango
L: Italian shrimp salad
D: Dinner
Total calories: 725*Protein: 60g
Sunday (4/27)
B: Carrot Banana Protein Smoothie (Recipe x 4)
L: Turkish Club (Recipe X 4) with 8 baby carrots
D: Pork chops with dichos and grilled risotto
Total calories: 1,080*Protein: 101.5g
*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
- 4 small mangoes
- 4 Very Ripe Bananas
- 1 (12 oz) container of strawberries
- 2 (6 oz) container berries (your choice)
- 3 small plus 3 plus 1 large lemon
- 2 medium limes
- 1 small (5 oz) Haas avocado
- 2 medium-sized garlic
- 1 medium jalapeno
- 1½ pounds of asparagus
- 1 medium cucumber
- 1 small bunch of celery
- 1 big bag of baby carrots
- 1 medium cauliflower (you can buy 2 bags if you want)
- 2 medium-sized onions
- 1 small bunch of fresh Italian parsley
- 1 small bouquet of fresh coriander
- 1 small bunch/container of fresh basil (can be removed in marinara if needed)
- 1 small bunch/container fresh chives
- 1 small bunch/container of fresh thyme (can be served in dry breakfast sausage if needed)
- 1 small bunch/container of fresh sage (can be dried in breakfast sausage if needed)
- 1 big-headed iceberg lettuce
- 1 (1 lb) cape/pack of baby arugula
- 1 (5 oz) lamshell/bag mixed vegetables
- 1 small tomato with 4 small vine powder
- 1 dried pint cherry or grape tomato
- 1 small plus 2 medium red onions
- 2 small plus 1 medium yellow onion
Meat, poultry and fish
- 1 pack of cooked chicken breakfast sausage link (you can buy frozen if needed)
- 1 lb original sweet Italian chicken sausage
- 1 packing center cut bacon
- 2 lbs 93% lean ground turkey
- 1½ pounds boneless, skinless chicken thighs
- 1¼ lb (4) stuffed pork chop
- 1¼ lb cooked flakes, giant shrimp with tail removed
- 1½ pounds of skin trout
- ¾ pound sliced cooked turkish breasts (I love the head of a boar)
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)
- Vanilla bean paste or vanilla extract
- turmeric
- Regular or light egg mayonnaise
- Apple cider vinegar
- Ground cumin
- Oregano
- Harissa sauce (optional for food cart chicken salad)
- chili
- Smoked paprika
- Reduce sodium soy sauce**
- sesame oil
- Sesame seeds
- sriracha sauce (optional, used for tofu bowls)
- Fennel seeds
- nutmeg
- Red wine vinegar
- Chili powder
- chili
- Bay Leaf
- Dijon Mustard
Dairy and miscellaneous. Refrigerated items
- 2 (14 oz) package super tofu
- 1 18 pack of large eggs
- 1 pint of liquid egg white
- 1 (32 oz) container reduces fat cheese (I like good culture)
- 1 (15 oz) container of fat ricotta cheese
- 1 (16 oz) container whole milk regular yogurt (not Greek)
- 1 quart of unsweetened almond milk
- 1 (8 oz) bag chopped fat-reducing mexican cream cheese mixture
- 1 (8 oz) bag chopped parts hair removal mozzarella cheese
- 1 (8 oz) bag chopped or cube reduced fat cheddar cheese (mixed with Mexican cheese in breakfast tortillas if needed, yes)
- 1 small wedge fresh parmesan
- 1 small wedge-shaped fresh pecorino romano cheese (you can have less than ½ cup of parmesan toasted if needed)
- 1 small box of butter
cereals*
- 1 packed dry Arborio rice
- 1 pack of dry whole wheat steak
- 1 small package of dried rice (or 2 cups precooked)
- 1 pack of rigatoni pasta
- 1 whole grain bread sliced with bread (I love Dave’s Killer Bread)
- 1 pack (7 inches) low-carb tortillas
- 1 large package tortilla chip
Canned and jarred
- Small package of tuna in 1 (2.6 oz) water
- 1 small jar of sasha
- 1 medium can mix Italian pit olives
- 1 small can of tangerine
- 2 (32 oz) carton low-sodium vegetable or chicken soup
- 1 (14 oz) can be chicken or soup
- 1 (15 oz) can pinto beans
- 1 (28 oz) can crush tomatoes (I love Tutoroso)
freezing
- 1 small package of edamame
- 1 small package corn kernel
- 1 small package of peas
- 1 (10 oz) wrapped chopped spinach
Miscellaneous. Dry goods
- Monk Fruit Sweetener or Sweetener of Your Choice
- 1 small package of sliding almonds (you need 3 tablespoons if purchased from bulk bin)
- 1 small container of undrinking pea or whey protein powder
- 1 small package of ground flax seeds
- 1 small package of sugar
- Corn starch
*You can buy gluten for free if you want
