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

Amid the holiday chaos, it’s easy to stray from healthy eating habits. Finding balance can be tough, but these slow cooker and Instant Pot meals can simplify things! Quick and easy dinner ideas like these can help keep your busy schedule in check while still staying on track with your health goals. This high protein Ropa Vieja is sure to warm up your family on these chilly winter nights!

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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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 (12/9)
B: Chorizo Breakfast Bowls
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing and ½ cup sliced cucumbers
D: Spaghetti Squash Crust Pizza (recipe x 2) and Arugula Salad
Total Calories: 1,247* Protein: 96.5

TUESDAY (12/10)
B: Chorizo Breakfast Bowls
L: Buffalo Chicken Salad with 2 tablespoons light blue cheese dressing and ½ cup sliced cucumbers
D: Crock Pot Picadillo with ¾ cup brown rice** and 2 ounces avocado
Total Calories: 1,309* Protein: 107.5

WEDNESDAY (12/11)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce and ¼ cup raw almonds
D: Crock Pot Picadillo Stuffed Peppers (recipe x 2)

Total Calories: 1,254* Protein: 102

THURSDAY (12/12)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce
D: Chicken Parmesan (½ recipe) and Pasta with Roasted Broccoli, Garlic and Oil
Total Calories: 1,299* Protein: 103.5

FRIDAY (12/13)
B: PB + J Yogurt
L: LEFTOVER Crock Pot Picadillo Stuffed Peppers and ¼ cup raw almonds
D: Shrimp with Tuscan White Beans, Spinach and Feta and Mediterranean Quinoa Salad

Total Calories: 1,222* Protein: 101.5

SATURDAY (12/14)
B: Classic Egg Salad on Protein Bagels (recipe x 2) with an orange
L: Sesame Crusted Tuna Steak on Arugula
D: DINNER OUT

Total Calories: 701* Protein: 55.5

SUNDAY (12/15)
B: Protein Bagels with 2 tablespoons light cream cheese, 2 ounces smoked salmon and 4 red onion rings
L: Sausage Tortellini Soup
D: Air Fryer Breaded Chicken Breast Bites

Total Calories: 1,200* Protein 106.5

*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 2 cups rice for dinner Wednesday.

*Google doc