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 (Nov 11-17)
Here is another high protein meal plan! I am so glad you guys are using and enjoying them. Remember, 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 Sales Happening Right Now
Check out my 5 favorite deals and sales happening this weekend.
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 (11/11)
B: Omelet Tortilla Breakfast Wrap
L: Turkey Club and an orange
D: Spicy Sriracha Tofu Bowls
Total Calories: 1,181* Protein 93g
TUESDAY (11/12)
B: Savory Cottage Cheese Bowl
L: Spicy Tuna Poke Bowl
D: Chipotle Chicken with Instant Pot Cilantro Lime Rice, Corn Salsa and 1 ounce avocado
Total Calories: 1,130* Protein: 97g
WEDNESDAY (11/13)
B: Omelet Tortilla Breakfast Wrap
L: Spicy Tuna Poke Bowl
D: Baked Pasta with Sausage and Spinach with Arugula Salad
Total Calories: 1,206* Protein 91.5g
THURSDAY (11/14)
B: Savory Cottage Cheese Bowl
L: LEFTOVER Baked Pasta with Sausage and Spinach
D: Air Fryer Steak with Roasted Sweet Potatoes and Roasted Broccoli with Smashed Garlic
Total Calories: 1,179* Protein 100.5g
FRIDAY (11/15)
B: Greek Yogurt with Berries, Nuts and Honey
L: LEFTOVER Baked Pasta with Sausage and Spinach
D: Broiled Fish with Tomato Caper Sauce with ¾ cup brown rice and String Beans with Garlic and Oil
Total Calories: 1,168* Protein 90g
SATURDAY (11/16)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with an orange
L: Open-Faced Tuna Melt Sandwich (recipe x 2) and an apple
D: DINNER OUT
Total Calories: 664* Protein 52g
SUNDAY (11/17)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup grapes
L: Loaded Baked Potato Soup with 2 ounces multigrain baguette
D: Whole Roasted Chicken with Lemon and Rosemary and Shaved Brussels Sprouts Salad with Pears and Pomegranate with Potato Leek Soup
Total Calories: 1,319* Protein 105.5g
*This is just a guide, women should aim for around 1,500 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.
Shopping list
Produce
- 1 large red ripe pear
- 4 medium apples
- 5 medium oranges
- 1 (6-ounce) package berries (your choice)
- 1 ½ pounds seedless grapes
- 2 medium limes
- 1 medium PLUS 1 large lemons
- 1 medium pomegranate (or ¾ cup tendrils)
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 2 medium PLUS 1 large heads shallot
- 1 small jalapeno
- 1 medium bell pepper (any color)
- 4 mini (Persian) cucumbers (or 1 large English)
- 3 small ears of corn (can sub 1 medium bag frozen kernels for Corn Salsa, if desired)
- 1 small (1-pound) head cauliflower
- 1 ½ pounds broccoli florets
- 4 medium Russet potatoes
- 4 medium sweet potatoes
- 1 small bunch celery
- 1 large carrot
- 3 ounces white mushrooms
- 1 pound string beans
- ¾ pound Brussels sprouts (can buy pre-shredded, if desired)
- 4 medium leeks
- 1 large bunch scallions (you need about 8)
- 1 small bunch/container chives
- 1 small bunch/container rosemary
- 1 small bunch cilantro
- 1 (1-pound) bag/clamshell baby spinach
- 1 (5-ounce) bag/clamshell baby arugula
- 1 small head Iceberg lettuce (can sub a handful of spinach or arugula on Turkey Club, if desired)
- 2 small PLUS 3 medium vine-ripened tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 1 medium yellow onion
- 1 large white onion
Meat, Poultry and Fish
- 1 large package center-cut bacon (you need 17 slices)
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- ½ pound sushi grade tuna
- 1 pound sweet Italian chicken sausage
- 1 ½ pounds boneless, skinless chicken thighs
- 1 (3-pound) whole chicken
- 1 ½ pounds (4) sirloin steaks
- 1 ½ pounds (4) fish fillets (tilapia, flounder, or grouper)
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)
- Honey
- Light mayonnaise
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Black and white sesame seeds
- Red wine vinegar
- Thai sweet chili sauce
- Ancho chili powder
- Cumin
- Oregano
- Garlic powder
- Paprika
- Rosemary or Italian seasoning
- Herbs de Provence (can sub 1 teaspoon rosemary in Roast Chicken, if desired)
- Dijon mustard
- Apple cider vinegar
Dairy & Misc. Refrigerated Items
- 1 18-pack large eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (15-ounce) container nonfat ricotta cheese
- 1 small container light sour cream
- 1 (8-ounce) container nonfat milk
- 1 pint 1% milk
- 1 (8-ounce) container 2% milk (can sub ½ cup 1% milk in Potato Leek Soup, if desired)
- 1 small box butter
- 1 package sliced reduced fat cheddar or American cheese
- 1 (8-ounce) bag shredded reduced fat sharp cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) wedge Gruyere cheese
- 1 small wedge Pecorino Romano (can sub ½ cup Parmesan in Baked Pasta, if desired)
- 1 small wedge Parmesan cheese
- 1 small package goat or feta cheese
Grains*
- 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
- 1 package (8 to 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
- 1 (8-ounce) multigrain baguette
- 1 (16-ounce) package rigatoni pasta
- 1 small package dry brown rice (or 6 cups pre-cooked)
- 1 small package long grain white rice
- 1 small package all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small can/jar chipotle chilies in adobo sauce
- 1 (15-ounce) can PLUS 1 (32-ounce) carton chicken broth
- 1 large jar marinara sauce (or ingredients to make your own. You need 4 cups)
- 1 small jar capers
- 1 small jar salsa (optional, for serving with Omelet Wrap)
Frozen
- 1 small package shelled edamame
- 1 (10-ounce) package chopped spinach
Misc. Dry Goods
- 1 bottle white wine (such as Pinot Grigio)
- 1 small package pepitas (if buying from bulk bin, you need ¼ cup)
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
*You can buy gluten free, if desired
(Except for the headline, this story has not been edited by PostX News and is published from a syndicated feed.)
