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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
Winter squash is packed with vitamins A and C, which help support healthy vision, a strong immune system, and healthy skin. It’s also rich in fiber and antioxidants, which support digestion and heart health. And the best news? It is in season now! These Stuffed Turkey Breasts with Butternut Squash and Figs scream fall and are packed with protein, while this Autumn Kale Salad with Chicken brings all the colors to your plate.
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.
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.
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.
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!
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 (11/2)
B: Egg White Grill
L: Tuna and White Bean Salad
D: Ratatouille Lasagna
Total Calories: 1,236* Protein: 120 g
TUESDAY (11/3)
B: Egg White Grill
L: Tuna and White Bean Salad
D: White Bean Turkey Chili (½ recipe) with 2 tablespoons Greek yogurt, 2 tablespoons Monterey Jack, 1 ounce avocado and 10 crumbled tortilla chips
Total Calories: 1,364* Protein: 120 g
WEDNESDAY (11/4)
B: Egg White Grill
L: LEFTOVER White Bean Turkey Chili (½ recipe) with 2 tablespoons Greek yogurt, 2 tablespoons Monterey Jack and 1 ounce avocado
D: Slow Cooker Beef Stroganoff
Total Calories: 1,390* Protein: 126 g
THURSDAY (11/5)
B: Egg White Grill
L: LEFTOVER Slow Cooker Beef Stroganoff
D: Pork Chops with Pears and Spicy Mustard Greens
Total Calories: 1,335* Protein: 128 g
FRIDAY (11/6)
B: Air Fryer Breakfast Banana Split
L: LEFTOVER Slow Cooker Beef Stroganoff
D: Portuguese Seafood Stew with 2 ounces multigrain baguette
Total Calories: 1,442* Protein: 125.5
SATURDAY (11/7)
B: Whole Wheat Pumpkin Pancakes with Pecans with 1 tablespoon maple syrup
L: Cheeseburger Crunch Wrap (recipe x 2) with 8 baby carrots
D: DINNER OUT
Total Calories: 668* Protein: 44 g
SUNDAY (11/8)
B: Breakfast Taco Scramble
L: High Protein Egg Salad (recipe x 4) on 1 slice whole grain toast and 1 cup sliced cucumbers
D: Crockpot Chicken with Apples with Garlic Mashed Potatoes and String Beans with Garlic and Oil
Total Calories: 1,481* Protein: 123 g
*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 some wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
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