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’ve been getting so much positive feedback from my past few high-protein diet meal plans, I decided I will be sharing them every other week. You can see previous weeks for variations, or if you prefer my regular meal plans, feel free to go back to a previous one (I have a few years worth). Following a high-protein diet can offer several health benefits like boosting metabolism, muscle maintenance and growth, and blood sugar control. Your optimal daily protein intake depends on your age, weight, goal, and level of physical activity. Remember, an easy way to reach your protein goals, dividing total protein across your three meals makes it easier. You can also choose my 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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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 (10/28)
B: High-Protein Zucchini Omelet for One with 1 thin slice whole grain toast with 2 teaspoons butter
L: Buffalo Chicken Rice Bowls with ½ small (sliced) cucumber
D: White Bean Scampi with Linguine

Total Calories: 1,498* Total Protein: 111 grams

TUESDAY (10/29)
B: High-Protein Zucchini Omelet for One with 1 thin slice whole grain toast with 2 teaspoons butter
L: Buffalo Chicken Rice Bowls with ½ small (sliced) cucumber
D: Healthy Cod Fish Tacos with Best Guacamole and 12 tortilla chips
Total Calories: 1,501* Total Protein: 122.5 grams

WEDNESDAY (10/30)
B: Carrot Banana Protein Smoothie
L: Buffalo Chicken Rice Bowls with ½ large (sliced) bell pepper
D: Unstuffed Cabbage Bowls

Total Calories: 1,138* Total Protein: 109.5 grams

THURSDAY (10/31)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Buffalo Chicken Rice Bowls with ½ large (sliced) bell pepper
D: Turkey Pumpkin Chili with 2 tablespoons shredded cheddar and 1 ounce avocado

Total Calories: 1,237* Total Protein: 114 grams

FRIDAY (11/1)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Turkey Pumpkin Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Seattle Smoked Salmon Chowder and Lemony Hearts of Palm Salad with Avocado

Total Calories: 1,253* Total Protein: 97 grams

SATURDAY (11/2)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4) with 2 tablespoons walnuts
L: Pizza Sausage Rolls** with 8 baby carrots
D: DINNER OUT

Total Calories: 629* Total Protein: 43 grams

SUNDAY (11/3)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Updated Waldorf Salad Cups
D: Slow Cooker Beef Stew with 2 ounces multigrain baguette
Total Calories: 1,196* Total Protein: 101 grams

*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.
**Double dough recipe for lunch Sunday.

*Google doc