7 Day High Protein Diet Meal Plan

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 everyone had a blessed Thanksgiving that was filled with family, friends and laughter! Now that the big day is over- what do we do with all the leftovers lol? Luckily quite a few of my leftover recipes are high protein like this Turkey Cuban Sandwich or this Turkey Pot Pie– perfect for these chilly days and easy to serve in ramekins for portion control! Happy Black Friday Shopping and don’t forget to support your favorite local businesses for Shop Small Saturday!

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!

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 (12/1)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Total Calories: 1,367* Protein: 105.5g

TUESDAY (12/2)
B: Savory Cottage Cheese Bowl with an extra tablespoon chopped pistachios
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Instant Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa and 2 ounces avocado

Total Calories: 1,126* Protein: 100.5g

WEDNESDAY (12/3)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: LEFTOVER Instant Pot Cuban Pork with Arroz Congri and Quick Cabbage Slaw
Total Calories: 1,253* Protein:103.5g

THURSDAY (12/4)
B: Savory Cottage Cheese Bowl with an extra tablespoon chopped pistachios
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls
D: Beef Barley Soup with 2 ounces whole grain baguette
Total Calories: 1,155* Protein: 107g

FRIDAY (12/5)
B: Mushroom-Spinach Scrambled Eggs with 1 slice whole grain toast
L: LEFTOVER Beef Barley Soup with 2 ounces whole grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas

Total Calories: 1,300* Protein: 103.5g

SATURDAY (12/6)
B: Pumpkin Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT

Total Calories: 529* Protein: 34g

SUNDAY (12/7)
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (recipe x 2)
D: 30 Cloves Garlic Chicken with Instant Pot Mashed Potatoes and Roasted Parmesan Green Beans

Total Calories: 1,429* Protein: 104g

*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