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
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
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!
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
Shopping list
Produce
- 4 medium oranges
- 1 medium apple
- 3 medium ripe bananas
- 1 (6-ounce) container fresh blueberries
- 1 large lemon
- 2 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 medium shallot
- 2 medium PLUS 1 large cucumbers
- 1 large English cucumber
- 5 mini (Persian) cucumbers (can sub 2 medium English cucumbers, if desired)
- 1 ½ pounds (3 medium) zucchini
- 1 medium yellow squash
- 3 medium PLUS 2 large red bell peppers
- 2 large cubanelle peppers
- 2 pounds green beans
- 1 ½ pounds baby bella or large white mushrooms
- 1 ¼ pounds sweet potatoes
- 2 pounds Yukon Gold potatoes
- 1 small bunch celery
- 1 medium package baby carrots
- 2 medium bunches scallions (you need about 13)
- 1 large bunch/container fresh chives
- 1 small bunch/container fresh thyme
- 1 small bunch/container fresh rosemary
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh basil
- 1 small bunch fresh Italian parsley
- 1 medium PLUS 1 large bunch fresh cilantro
- 1 medium bunch fresh culantro (optional, if you can find it, for sofrito)
- 1 (5-ounce) clamshell/bag baby spinach
- 1 (5-ounce) clamshell/bag baby arugula
- 1 small head Iceberg lettuce
- 1 (1-pound) container grape or cherry tomatoes
- 1 small vine-ripened tomato
- 2 large Vidalia onions
- 1 small red onion
- 1 small PLUS 3 medium PLUS 1 large yellow onions
- Crudites of your choice for Autumn Whipped Ricotta dip: such as endive, raw golden beets, orange cauliflower or carrots
Meat, Poultry and Fish
- 1 (16-pound) fresh turkey (can buy frozen, if desired)
- 3 ounces sliced deli turkey (can sub fresh turkey in Turkey Club, if desired)
- 1 small package center-cut bacon
- 1 package turkey or chicken andouille sausage or kielbasa
- 13 ounces sweet Italian chicken sausage
- 1 ½ pounds 93% lean ground turkey
- 1 pound peeled and deveined jumbo shrimp
- ¾ pound cooked, peeled shrimp (can buy 1 pound raw and cook yourself, if desired)
- 1 ½ pounds (6) boneless, skinless chicken thighs
- 1 pound (2) boneless, skinless chicken breasts
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Turmeric
- Cinnamon
- Garlic powder
- Paprika
- Balsamic vinegar
- Adobo seasoning
- Regular or light mayonnaise
- Reduced sodium soy sauce*
- Cumin
- Sesame oil
- Sesame seeds
- Sriracha sauce (optional, for Tofu Poke Bowl)
- Oregano
- Cajun or Creole seasoning
- Marjoram
- Bells seasoning
- Chili powder
- Bay leaves
- Red wine vinegar
Dairy & Misc. Refrigerated Items
- 1 dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 pint almond milk
- 1 (8-ounce) container skim milk
- 1 pint low fat buttermilk
- 1 tub whipped butter
- 3 (16-ounce) containers low fat cottage cheese (I like Good Culture)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container light sour cream
- 1 (8-ounce) block cream cheese
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded reduced fat cheddar cheese
- 1 small wedge Gruyere cheese (can sub 1 ounce of another cheese in Turkey Frittata, if desired)
- 1 small wedge fresh Parmesan cheese
- 1 small wedge fresh Pecorino Romano (can sub 1/3 cup Parmesan in Spaghetti and Meatballs, if desired)
Grains*
- 1 medium package dry brown rice (or 5 cups pre-cooked)
- 1 small loaf thin-sliced whole grain bread
- 1 small package quick oats
- 1 package Italian seasoned breadcrumbs
- 1 large bag tortilla chips
- 1 small package all-purpose flour
- 1 small package corn tortillas
- 1 (1-pound) whole wheat French bread or baguette
- 1 (1-pound) package whole wheat spaghetti
Canned and Jarred
- 2 (15-ounce) cans black beans
- 1 (28-ounce) can crushed tomatoes
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (14.5-ounce) can petite diced tomatoes
- 1 (15-ounce) can diced tomatoes
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (8-ounce) can tomato sauce
- 2 (32-ounce) cartons chicken broth
- 3 (32-ounce) cartons reduced sodium chicken broth
- 1 (32-ounce) cartons low sodium chicken broth
- 2 (32-ounce) cartons turkey stock (or ingredients to make your own)
- 1 (15-ounce) can pumpkin puree
- 1 small can/jar chipotle chilies in adobo sauce
- 2 (2.6-ounce) packet light tuna in water
Frozen
- 1 small package shelled edamame
- 1 small package corn kernels
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- 1 small package pea or whey protein powder
- 1 small package ground flaxseed (meal)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 5 tablespoons)
- 1 small package slivered almonds (if buying from bulk bin, you need about 2 tablespoons)
- 1 small package dried cranberries (if buying from bulk bin, you need 1/3 cup)
- 1 small package shelled pumpkin seeds (if buying from bulk bin, you need ¼ cup)
- Cornstarch
- 1 pound dry green or brown lentils
*You can buy gluten free, if desired
