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
This Sunday, we celebrate all the incredible moms there – biological moms, adoptive moms, stepmoms, grandmothers, mother characters, and every woman dedicated to her love and care. We constantly thank you for your strength, warmth and the way to make life brighter.
Whether you are enjoying a beautiful morning brunch, a lively lunch with a large family, or a quiet, special dinner with your loved ones, I hope you cherish it every moment. Today may be filled with laughter, love and memories that will last for a lifetime. Happy Mother’s Day!
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 (5/5)
B: 15 minutes of protein Chia seed cereal
L: Asian Chicken Salad with Chili Crispy Seasoning
D: Slow-cooked beef tacos and grilled corn salad with cotija
Total calories: 1,200*Protein: 102g
Tuesday (5/6)
B: High-protein zucchini omelet
L: Asian Chicken Salad with Chili Crispy Seasoning
D: Leftover slow cooker tacos and baked corn salad with cotija
Total calories: 1,165*Protein: 104g
Wednesday (5/7)
B: 15 minutes of protein Chia seed cereal
L: Asian Chicken Salad with Chili Crispy Seasoning
D: The best Turkish meatloaf with cauliflower and blood orange salad, pecans, pecans and baby veggies
Total calories: 1,294*Protein: 102.5g
Thursday (5/8)
B: High-protein zucchini omelet
L: Asian Chicken Salad with Chili Crispy Seasoning
D: Fast garlic lime marinated pork chops with black beans and rice and 2 ounces of avocado
Total calories: 1,204*Protein: 103g
Friday (5/9)
B: 15 minutes of protein Chia seed cereal
L: Tuna egg salad mixed with vegetables on 2 cups
D: Serve cajun with spices of fish with tomatoes, remaining black beans and rice, stir-fried kale with bacon
Total calories: 1,170*Protein: 103.5g
Saturday (5/10)
B: Peanut Butter Breakfast Oatmeal Bowl (Recipe x 4)
L: Tuna Oke Salad (Recipe x 2)
D: Dinner
Total calories: 793*Protein: 47g
Sunday (5/11)
B: Chicken quiche with 1 cup mixed berries
L: Cold Italian shrimp tortellini pasta with golden beet salad
D: Pork tenderloin mashed potatoes with asparagus and jon vinegar
Total calories: 1,355*Protein: 106g
*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 dry pint raspberry
- 1 dry pint blackberry
- 1 dry pint blueberry
- 1 (12 oz) container of strawberries
- 4 medium bananas
- 3 little Mandarin or Clementine Oranges
- 5 medium blood oranges
- 3 medium lemons
- 2 medium limes
- 4 small (5 oz) plus 1 medium (6 oz) avocado
- 5 Mini (Persian) cucumbers (2 small English cucumbers lower if needed)
- 2 small zucchini
- 1 (4 oz) package white or Crimini mushrooms
- 1 pound thin asparagus
- 1 small bunch of celery
- 4 medium or 3 rhubarb beets
- 1 small package of sugar peas (if you buy from a bulk bin you need 1 cup)
- 6 large ears corn (can freeze a large bag if needed)
- 1 medium cauliflower
- 1 big red bell pepper
- 1 medium green pepper
- 2 large Cuban peppers
- 2 big garlic
- 1 green onion
- 2 pounds of Russian potatoes
- 1 big head napa cabbage
- 1 large bushy Zarad green
- 1 (1 lb) puppy/bag baby spinach
- 1 (5 oz) lamshell/bag mixed vegetables
- 1 (1 lb) cape/pack of baby arugula
- 2 medium-sized onions
- 1 small bunch of fresh Italian parsley
- 1 small plus 1 large bouquet of fresh coriander
- 1 large bunch of Culantro (optional from Sofrito if you can find it)
- 1 small bunch/container fresh basil
- 2 large grape powder tomatoes
- 1 small red onion
- 1 small plus 3 medium yellow onions
Meat, poultry and fish
- 1 small package of bacon (if you buy it from a deli, you need 1 piece)
- 1 small package cut into thin slices
- 2 barbecue chickens (buy one at the end of the week)
- 1 pound sushi-grade tuna
- 1½ pounds (4) white fillets such as flounder, fllapia or tilapia
- 2 lbs peeled and remove giant shrimp
- 1 1⁄3 lbs 93% or 99% lean ground turkey
- 1 pound pork tenderloin
- 1½ lbs (4) boneless pork chop
- 2½ pound beef roast or chuck roast
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)
- Thyme
- Crushed red pepper slices
- Sesame seeds
- sesame oil
- Rice vinegar
- Honey (or liquid sweetener of choice)
- mayonnaise
- Reduce sodium soy sauce**
- Sriracha sauce
- Mustard sauce (in tube)
- Rice wine vinegar
- furikake (smear sesame seeds can be coated with oke salad if needed)
- Red wine vinegar
- Dijon Mustard
- Rice vinegar
- Garlic powder
- Dried crushed garlic
- Onion powder
- Oregano
- Cumin
- Chili powder
- Cinnamon
- White (distilled) vinegar
- Bay Leaf
- Tajin or other chili lemon seasoning
- Tomato sauce
- Worcestershire sauce
- Marjoram
- Balsamic vinegar
- chili
- Sasson
- Cajun seasoning
Dairy and miscellaneous. Refrigerated items
- 1 (9 inches) pie crust
- 1 pack of small wonton wrapping paper
- 1 dozen big eggs
- 1 pint of liquid egg white
- 1 (8 oz) container 1% buttermilk
- 1 (8 oz) container of non-fat milk
- 1 quart of unsweetened almond milk (or milk of your choice)
- 1 bathtub whipped butter
- 1 small box of butter (removal of butter in mashed cauliflower if needed)
- 1 small container of shallow sour cream
- 1 (8 oz) bag chopped parts hair removal mozzarella cheese
- 1 (8 oz) bag of Monterey Jack cheese or packed with Oaxaca or Queso Chihuahua
- 1 small package portion of Skim Swiss cheese (in other cheeses of 1/3 cup chicken quiche if needed)
- 1 small package of Cotija cheese
- 1 small package goat cheese
- 1 small package of Gorgonzola cheese
- 1 small wedge fresh parmesan
cereals*
- 1 small package quick or rolling oats
- 1 medium-sized packaging tortilla (you need 16)
- 1 pack of whole wheat crumbs seasoning (I like 4C)
- 1 small package of dried rice (I love Carolina)
- 1 pack of rouge spinach ricotta cheese (such as Delallo)
Canned and jarred
- 1 (15 oz) can be black beans
- 1 (15 oz) can crush regular or fire roasted tomatoes
- 1 small jar of dried sun tomatoes
- 1 small can of tangerine
- 1 small jar of black olives
- 1 small can/small can of chili peppers in jar (or more traditional birria tacos with guagilo, ana feet and arbol chili. See recipe notes)
- 1 (32 oz) carton beef soup
- Small package of tuna in 1 (2.6 oz) water
- 1 small jar of cream peanut butter
freezing
- 1 small bag case
Miscellaneous. Dry goods
- 1 small package of vanilla protein powder
- 1 small package of sliding almonds (if you buy from a bulk trash can you need ¾ cup)
- 1 small package of pecans half (if you buy from bulk bins you need ½ cup)
- 1 small package of pistachios (you need ¼ cup if purchased from a bulk bin)
- 1 small package of vegetable or chicken bliron cube (e.g. Maggi)
*You can buy gluten for free if you want
