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 our kiddos head back to school, it’s more important than ever to start their day off right. A high-protein breakfast provides lasting energy, helping support focus, concentration, and memory in the classroom. Whether it’s a Breakfast Quesadilla, Burrito, Bagel, or Waffles, you can feel good knowing you’re fueling their day with the nutrients they need to thrive — all the way through lunchtime and beyond!

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 (8/11)
B: Strawberry Banana Smoothie
L: Chicken Cutlet Caprese Salad
D: White Bean Scampi with Linguine

Total Calories: 1,448* Protein: 111g

TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Chicken Cutlet Caprese Salad
D: Madison’s Favorite Beef Tacos with Southwestern Black Bean Salad
Total Calories: 1,339* Protein: 118.5g

WEDNESDAY (8/13)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Chicken Cutlet Caprese Salad
D: LEFTOVER Madison’s Favorite Beef Tacos with Southwestern Black Bean Salad

Total Calories: 1,228* Protein: 106g

THURSDAY (8/14)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Chicken Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**

Total Calories: 1,309* Protein: 109g

FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus

Total Calories: 1,259* Protein: 100.5g

SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup mixed berries
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT

Total Calories: 754* Protein: 42.5g

SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Total Calories: 1,405* Protein: 112.5g

*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.
**Make an extra 3 cups rice for dinner Friday.

*Google doc