A free, 7-day high protein diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7 Day High Protein Diet Meal Plan
It’s time to switch back to alternating between regular meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no reason you can’t stay on track and crush your goals. In fact, I’ve even included a high-protein dinner for the special day in this week’s meal plan!
Update About New WW Points Plan
For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.
Why High Protein?
Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.
Note
Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!
Buy the Skinnytaste meal planner here:
High Protein Diet Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Greek Tofu Bowls (recipe x 2)
Total Calories: 1,252* Protein: 100.5g
TUESDAY (2/11)
B: Whipped Cottage Cheese Bowls
L: Cranberry Chicken Salad on Apple Slices
D: Chipotle Chicken over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and 2 tablespoons Mexican cheese blend
Total Calories: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast, 2 strips bacon and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Total Calories: 1,433* Protein: 101g
THURSDAY (2/13)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Whole Wheat Linguine with Sausage and Roasted Peppers
Total Calories: 1,104* Protein: 111.5
FRIDAY (2/14)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Spicy Whole Wheat Linguine with Sausage and Roasted Peppers
D: Perfect Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Perfect Baked Potato (½ recipe) and String Beans with Garlic and Oil
Total Calories: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Easy Bagel with 2 tablespoons light cream cheese, 2 ounces lox, and 4 red onion rings
L: Instant Pot Garlicky Cuban Pork with 2 corn tortillas and Quick Cabbage Slaw (recipe x 2)
D: DINNER OUT
Total Calories: 706* Protein: 53g
SUNDAY (2/16)
B: Mushroom-Spinach Scrambled Eggs (recipe x 4) with 1 slice whole grain toast, 2 strips bacon and an orange
L: LEFTOVER Instant Pot Garlicky Cuban Pork with Arroz Congri and Quick Cabbage Slaw
D: Mediterranean Meatballs with ¼ cup nonfat plain Greek yogurt
Total Calories: 1,443* Protein: 103.5g
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
** Make an extra 3 cups rice for dinner Wednesday.
Shopping list
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium sweet red apples
- 1 (12-ounce) package strawberries
- 1 (6-ounce) package berries (your choice)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece fresh ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium red bell peppers
- 1 small green bell pepper
- 8 Persian (mini) cucumbers (or 2 medium English)
- 1 ¼ pounds sliced mushrooms
- 1 pound string beans
- 1 large head broccoli
- 1 small bunch celery
- 1 small bag baby carrots
- 2 medium (7-ounce) Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container fresh oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container fresh dill
- 1 small bunch fresh cilantro
- 1 medium bunch fresh Italian parsley
- 1 (5-ounce) clamshell/bag baby spinach
- 1 small head white cabbage
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 1 medium vine ripened tomatoes
- 2 small PLUS 1 medium red onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package center-cut bacon
- 1 (8-ounce) package sliced lox (smoked salmon)
- 14 ounces hot Italian chicken sausage
- 1 rotisserie chicken
- 1 ½ pounds (about 8) boneless, skinless chicken thighs
- 1 pound 93% lean ground turkey
- 1 pound 93% lean ground beef
- 1 ½ pounds (4) beef tenderloin filet mignon steaks
- 3 pounds boneless pork shoulder blade roast
- 1 ¼ pounds peeled and deveined large shrimp
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Turmeric
- Optional bagel toppings: such as everything bagel seasoning, poppy seeds, dried garlic flakes, onion flakes
- Cumin
- Bay leaves
- Hot sauce
- Apple cider vinegar
- Red wine vinegar
- Oregano
- Garlic powder
- Onion powder
- Ancho chili powder
- Reduced sodium soy sauce*
- Sesame oil
- Honey
- Toasted sesame seeds
- Vanilla bean paste or vanilla extract
- Mayonnaise
- Crushed red pepper flakes
- Paprika
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra firm tofu
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small tub light cream cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 small package feta cheese
- 1 small wedge fresh Pecorino Romano cheese
- Butter or sour cream (optional, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 package unseasoned panko breadcrumbs
- 1 small loaf sliced whole grain bread
- 1 package dry Israeli (pearl) couscous
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package dry long grain rice
- 1 (16-ounce) package whole wheat linguine
- 1 small package unbleached all-purpose flour
- 1 small package corn tortillas (you need 8)
Canned and Jarred
- 1 (32-ounce) carton reduced sodium chicken broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted red peppers in water
Frozen
- 1 small package corn kernels
Misc. Dry Goods
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small package slivered almonds (if buying from bulk bin, you need 3 tablespoons)
- 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
- 1 small package ground flax (or flaxmeal)
- 1 small package unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You can buy gluten free, if desired
