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
I hope your holidays were filled with joy, laughter, and plenty of memories! But, let’s be real—sometimes things get a little off track over the break. Whether it’s skipping a workout or indulging in a few too many treats, it happens! Don’t be too hard on yourself. Check out my 25 most loved recipes of 2025 to help you get back on track!
What food tradition for ringing in the New Year does your family love? Black-eyed peas often represent prosperity and good luck, noodles represent longevity (the longer the noodle, the longer your life) and cabbage is believed to bring financial luck for the coming year.
No matter how you choose to celebrate, enjoy the moment and embrace the fresh start that comes with the new year. Let’s make 2025 a year full of growth, positivity, and of course—great food!
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?
As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!
To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re 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 plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.
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 (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Chicken Waldorf Salad and ¼ cup mixed nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame
Total Calories: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Chicken Waldorf Salad and ¼ cup mixed nuts
D: Shrimp Fajitas with 1 ounce avocado and Quick and Delicioso Cuban Style Black Beans
Total Calories: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Instant Pot Mashed Potatoes and Green Beans with Mushrooms
Total Calories: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Chicken
Total Calories: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on a whole grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa
Total Calories: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Chicken Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT
Total Calories: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Chicken Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Quick Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower
Total Calories: 1,437* Protein: 125.5g
*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.
*Google doc
Shopping List
Produce
- 6 medium bananas
- ½ pound red seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any variety)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5-ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 medium zucchini
- 3 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece fresh ginger
- 3 medium jalapenos
- 1 large Fresno chili
- 1 small PLUS 2 medium red bell peppers
- 1 medium yellow bell pepper
- 1 large eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ pounds string beans
- ½ pound Cremini mushrooms
- 1 large head cauliflower
- 2 (12-ounce) bags riced cauliflower
- 2 pounds Russet potatoes
- 1 large sweet potato
- 1 medium PLUS 1 large bunch scallions
- 1 large bunch fresh cilantro
- 1 small bunch fresh Italian parsley
- 1 small bunch/container fresh rosemary
- 1 medium bunch/container fresh basil
- 1 small bunch/container fresh thyme
- 1 (5-ounce) clamshell/bag mixed baby greens
- 1 (1-pound) clamshell/bag baby spinach
- 1 small head Romaine or Iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small PLUS 1 large red onions
- 1 large white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (optional crudites for Autumn Dip)
- Fresh salsa (optional, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 large package chicken breakfast sausage (you need 12 links)
- 36 chicken wingettes and drummettes or 18 whole chicken wings
- 1 (9-ounce) boneless, skinless chicken breast (or 7 ounces pre-cooked)
- 8 (about 2 pounds) boneless, skinless chicken thighs
- 8 bone-in chicken thighs
- 1 ½ pounds (4) boneless pork chops
- 1 (2 to 3 pound) roast or eye of round
- 3 ½ pounds peeled and deveined shrimp
- 1 ½ pounds (4) skin-on salmon filets
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)
- Vanilla extract
- Cumin
- Pure maple syrup
- Regular or light mayonnaise
- Bay leaves
- Red wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Reduced sodium soy sauce*
- Curry powder, preferably madras
- Sriracha sauce
- Rosemary (can sub fresh, if desired)
- Chipotle chili powder
Dairy & Misc. Refrigerated Items
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) large eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low fat milk or milk of your choice
- 1 pint low fat buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub light sour cream
- 1 small tub whipped butter
- 1 small box unsalted butter
- 1 (32-ounce) container low fat cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small package feta cheese (optional, for Black Eyed Pea Salad)
- 1 small package cotija cheese or queso blanco
- 1 small wedge fresh Parmesan cheese
- 1 (8-ounce) bag reduced fat shredded cheddar cheese
- 1 (8-ounce) package sliced reduced fat Swiss or provolone cheese
- 1 bottle/jar low fat blue cheese dressing (optional, for serving with Chicken Wings)
Grains*
- 1 small package dry quinoa
- 1 package acini di pepe
- 1 package low carb whole wheat burrito size tortillas (such as La Tortilla Factory or Mission)
- 1 large package corn tortillas (you need 16)
- 1 package quick oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) whole wheat Italian or loaf French bread
- 1 small whole grain sandwich roll
- 1 large bag tortilla chips
- 1 package crostini (or another baguette and make yourself)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (4-ounce) can chopped green chiles
- 1 (14-ounce) can light coconut milk
- 1 (32-ounce) carton low sodium chicken broth or stock
- 2 (32-ounce) cartons chicken bone broth
- 1 (2.6-ounce) packet light tuna in water
- 1 small jar smooth peanut butter
Frozen
- 1 large bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Goods
- 1 small package ground flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small package unflavored protein powder
- Monk fruit sweetener or sweetener of your choice (optional, for Strawberry Smoothie)
- 1 small package walnut halves (if buying from bulk bin, you need ½ cup)
- 1 small package shelled peanuts (if buying from bulk bin, you need ¼ cup)
- 1 small package shelled pumpkin seeds (if buying from bulk bin, you need ¼ cup)
- 1 small package mixed nuts (if buying from bulk bin, you need ½ cup)
- 1 small package dried cranberries (if buying from bulk bin, you need 1/3 cup)
*You can buy gluten free, if desired
