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7 Day High Protein Diet Meal Plan (Week 5)


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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 (Week 5)
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7 Day High Protein Diet Meal Plan

Just because Thanksgiving is here doesn’t mean you can’t reach your protein goal this week! It also doesn’t mean that you can’t enjoy your favorite holiday dishes and treats-monitor portion control, plan meals when you can and add some extra steps in every day! 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!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

I’ve created 4 more weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits! Protein is an macronutrient that aids in many important bodily functions.  Foods high in protein keep you feeling fuller longer and may boost metabolism. With my exclusive 4 week series, created especially for Relish+ members, you’ll get 4 weeks of high protein breakfast, lunch and dinner, making it easy to reach your goals, stay healthy and strong!

My 5 Favorite Early Black Friday Deals

Check out my 5 favorite deals and sales happening this weekend, and see all my early Black Friday deals picks!

  • YETI Rambler  – $24.50 at Amazon with coupon (Originally $35): I love these mugs for sipping hot drinks on the go.
  • MEATER Plus – $79.95 at Amazon (Originally $99.95): I use this and think it would make for a great gift for a griller!
  • Bissell Little Green Multi-Purpose Cleaner – $81.49 at Amazon (Originally $123.59): This viral cleaner is at its lowest price for Black Friday.
  • Nutribullet Pro – $89 at Walmart (Originally $99): Love these for making morning smoothies!
  • Always Pan 2.0 – $95 at Our Place (Originally $95): I’m obsessed with this gorgeous pan and it’s at it’s lowest price I’ve seen for early Black Friday deals.

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 (11/25)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad (recipe x 2) with 2 thin slices whole grain bread and 1 cup sliced cucumbers
D: Tofu Poke Bowls (recipe x 2)

Total Calories: 1,286* Total Protein: 94

TUESDAY (11/26)
B: Zucchini Oats**
L: Tuna Egg Salad with 2 thin slices whole grain bread and 1 cup sliced cucumbers
D: Chicken Enchilada Soup with 12 tortilla chips

Total Calories: 1,385* Total Protein: 92.5

WEDNESDAY (11/27)
B: Zucchini Oats**
L: LEFTOVER Chicken Enchilada Soup with 12 tortilla chips
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice

Total Calories: 1,361* Total Protein: 90.5

THURSDAY (11/28)
B: Carrot Banana Protein Smoothie
L: Autumn Whipped Ricotta Dip, Shrimp Salad on Cucumber Slices and Spinach Dip Stuffed Mushrooms
D: Herb and Salt-Rubbed Dry Brine Turkey with Turkey Gravy, Buttermilk Mashed Potatoes, Sausage Stuffing and Roasted Green Beans with Caramelized Onions #

Total Calories: 1,323* Total Protein: 129.5

FRIDAY (11/29)
B: Savory Cottage Cheese Bowl
L: Turkey Club and an apple
D: Leftover Turkey Enchilada Skillet with 2 tablespoons light sour cream and Quick and Delicioso Cuban Style Black Beans

Total Calories: 1,129* Total Protein: 102

SATURDAY (11/30)
B: Savory Cottage Cheese Bowl (recipe x 4)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 571* Total Protein: 54.5

SUNDAY (12/1)
B: ¼ of Leftover Turkey and Sweet Potato Frittata with an orange
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Instant Pot Spaghetti and Turkey Meatballs with Arugula Salad
Total Calories: 1,243* Total Protein: 90

*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.
**Shred extra zucchini for breakfast Wed.

*Google doc



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