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

When the temperatures rise, your body works harder to stay cool—burning more energy and losing fluids faster through sweat. That’s where a high-protein diet comes in. Protein helps repair muscles, keeps you feeling full longer, and supports energy levels during those busy, sun-soaked days. But here’s the catch: protein metabolism requires water, so staying hydrated is just as important. Drinking plenty of fluids helps your body process protein efficiently and keeps you from overheating. So this summer, fuel up smart—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Chicken and drink plenty of water to feel your best in the heat!

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 (7/28)
B: Strawberry Banana Smoothie
L: Chicken Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Total Calories: 1,310* Protein: 105.5g

TUESDAY (7/29)
B: Peach Pie Cottage Cheese Bowls
L: Chicken Egg Roll Bowl
D: Slow Cooker Birria Tacos and Grilled Corn Salad with Cotija
Total Calories: 1,225* Protein: 114g

WEDNESDAY (7/30)
B: Peach Pie Cottage Cheese Bowls
L: Chicken Egg Roll Bowl
D: LEFTOVER Slow Cooker Birria Tacos and Grilled Corn Salad with Cotija
Total Calories: 1,225* Protein: 114g

THURSDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Club with 8 baby carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Total Calories: 1,224* Protein: 112g

FRIDAY (8/1)
B: Strawberry Banana Smoothie
L: Turkey Club with 8 baby carrots
D: Blackened Grilled Salmon Skewers with Potato and Green Bean Salad (½ recipe)

Total Calories: 1,146* Protein: 104g

SATURDAY (8/2)
B: Greek Yogurt with Berries Nuts and Honey (recipe x 4)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (recipe x 2)
D: DINNER OUT

Total Calories: 618* Protein: 54.5g

SUNDAY (8/3)
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado Egg and Cholula (recipe x 2)
D: Creamy Chicken Foil Packets with Couscous (recipe x 4)
Total Calories: 1,291* Protein: 106g

*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