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

Since last week’s high protein meal plan was so well received, I’ve decided to do another one! Getting enough protein not only helps maintain lean muscle, but it also keeps you full, energized, and focused throughout the day! Your optimal daily protein intake depends on your age, weight, goal, and level of physical activity. Remember, to reach your protein goals, dividing total protein across your three meals makes it easier. If you chose to add snacks to your day chose ones that have a decent amount of protein to help you get to your goal! I’ve created a list of over 20 high protein snacks ranging from 10 to 30 grams of protein, to help you reach your protein goals.

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!

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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 (10/14)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Chicken
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,283* Total Protein: 91

TUESDAY (10/15)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Chicken
D: Korean-Inspired Salmon Tacos with Spicy Slaw

Total Calories: 1,129* Total Protein: 82

WEDNESDAY (10/16)
B: Protein PB & J Smoothie Bowl
L: Autumn Kale Salad with Chicken
D: Air Fryer Asian Meatballs

Total Calories: 1,255* Total Protein: 81.5

THURSDAY (10/17)
B: Savory Steel Cut Oatmeal
L: Autumn Kale Salad with Chicken
D: Roast Beef with Instant Pot Mashed Potatoes and String Beans with Garlic and Oil

Total Calories: 1,339* Total Protein: 111

FRIDAY (10/18)
B: Savory Steel Cut Oatmeal
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and ½ (sliced) red bell pepper
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic and Oil
Total Calories: 1,047* Total Protein: 83 grams

SATURDAY (10/19)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: =Tuna Melt (recipe x 2) and 8 baby carrots
D: DINNER OUT

Total Calories: 639* Total Protein: 50.5 grams

SUNDAY (10/20)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: Roasted Butternut Squash Soup with Feta with 2 ounces multigrain baguette
D: Chicken Marbella with Houston’s Couscous Salad

Total Calories: 1,246* Total Protein: 80 grams

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your protein 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