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

As school comes to an end, vacations come to life! But remember, even on the run — whether you’re in an Airbnb, hitting the road, or sleeping under the stars, you can still crush your high-protein goals! Think healthy snacks like jerky and Greek yogurt, or keep it classic with grilled fish (on this week’s meal plan!), or some of my other campfire packet recipes like my shrimp scampi, and meatloaf! Don’t forget: hard-boiled eggs travel well and cottage cheese makes a great breakfast. Stay fueled, stay strong, and make this summer your healthiest yet!

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 (6/16)
B: Strawberry Banana Smoothie
L: Chicken Salad with Lemon and Dill over 2 cups mixed greens with a whole grain roll and 1 tablespoon butter
D: Greek Tofu Bowls (recipe x 2)

Total Calories: 1,320* Protein: 108g

TUESDAY (6/17)
B: Breakfast Quesadilla
L: Chicken Salad with Lemon and Dill over 2 cups mixed greens with a whole grain roll and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwestern Black Bean, Quinoa and Mango Salad

Total Calories: 1,185* Protein: 103g

WEDNESDAY (6/18)
B: Strawberry Banana Smoothie
L: Chicken Salad with Lemon and Dill over 2 cups mixed greens with a whole grain roll and 1 tablespoon butter
D: Chicken Scampi

Total Calories: 1,318* Protien: 123g

THURSDAY (6/19)
B: Breakfast Quesadilla
L: Mayo-less Tuna Pasta Salad with ¼ cup raw almonds
D: Grilled Cumin Spiced Pork Tenderloin with Quick Mexican Brown Rice and Mexican-Inspired Grilled Corn Salad with Cotija

Total Calories: 1,256* Protein: 101.5g

FRIDAY (6/20)
B: Strawberry Banana Smoothie
L: Mayo-less Tuna Pasta Salad with ¼ cup raw almonds
D: Mediterranean Fish Foil Packet (recipe x 2) and Lemon Asparagus Couscous Salad with Tomatoes

Total Calories: 1,284* Protein: 108.5g

SATURDAY (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup mixed berries
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT

Total Calories: 787* Protein: 59.5g

SUNDAY (6/22)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with a peach
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Turkey Meatloaf with Zucchini with Instant Pot Mashed Potato and Easy Broccolini

Total Calories: 1,356* 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.

*Google doc