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. I’m not sure if you saw my video, but this week I had the first look at my brand new cookbook, Skinnytaste High Protein, and I’m beyond excited! I’ve poured so much love into it, and I can’t wait for you all to finally get your hands on a copy. Inside, you’ll find 100 healthy, simple, and high-protein recipes that I truly hope you’ll enjoy as much as I do! You can still preorder your copy right now, and it’ll be officially released on October 7th. Thank you all for your constant support— it means the world to me that I get to do what I love and share it with you! Enjoy this last “formal” weekend of summer! Grill, make memories and soak up the sun! 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! 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 (8/25)B: High-Protein Zucchini Omelet for OneL: Chicken Egg Roll BowlD: Lasagna Roll Ups with Cottage Cheese and Arugula SaladTotal Calories: 1,283* Protein: 103.5g TUESDAY (8/26)B: High-Protein Zucchini Omelet for OneL: Chicken Egg Roll BowlD: Grilled Skirt Steak and Elote Tacos and Skillet Mexican ZucchiniTotal Calories: 1,245* Protein: 103.5g WEDNESDAY (8/27)B: Carrot Banana Protein SmoothieL: Chicken Egg Roll BowlD: Chicken Divan with ¾ cup brown rice Total Calories: 1,287* Protein: 109.5g THURSDAY (8/28)B: Peach Pie Cottage Cheese BowlsL: LEFTOVER Chicken Divan with ¾ cup brown riceD: Quick Garlic-Lime Marinated Pork Chops with Sweet Potato SaladTotal Calories: 1,337* Protein: 118g FRIDAY (8/29)B: Peach Pie Cottage Cheese BowlsL: LEFTOVER Chicken Divan with ¾ cup brown riceD: Teriyaki Salmon Bowl (recipe x 2) Total Calories: 1,314* Protein: 109.5g SATURDAY (8/30)B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)L: Tuna Melt (recipe x 2) with an appleD: DINNER OUT Total Calories: 576* Protein: 48.5g SUNDAY (8/31)B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocadoL: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**D: Turkey Burger Recipe** with Green Goddess Potato Salad and Cucumber Tomato Salad** Total Calories: 1,375* Protein: 103.5g *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.**Adjust recipe serving size if serving a crowd *Google doc Shopping list Produce Meat, Poultry and Fish Condiments and Spices Dairy & Misc. Refrigerated Items Grains* Canned and Jarred Frozen Misc. Dry Goods Non-Food Items *You can buy gluten free, if desired Your email address will not be published. Required fields are marked * Name* Email* Δ