7-Day High-Protein Diet Meal Plan from Skinnytaste

Why High Protein?

Skinnytaste founder Gina Homolka has followed a high-protein diet for the past few years to support muscle gain. She calls it a total game changer: she feels stronger and more satisfied, which keeps her from reaching for sweets or chips between meals and at the end of the day. This free 7-day high-protein diet meal plan includes breakfast, lunch, dinner, and a full shopping list. All recipes include nutritional information and WW points. It was originally published Aug 7, 2026. If this plan is well received, she plans to share one or two high-protein meal plans each month, and she is also working on a high-protein cookbook.

To hit her own protein goals, Gina divides protein across three meals. For example, if her goal is 120 grams of protein per day, she aims for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you are not sure how much protein you should eat in a day, a protein calculator may help.

How the 7-Day Meal Plan Works

These meal plans are meant as a guide, with plenty of wiggle room. You can add more food, coffee, beverages, fruits, snacks, dessert, etc., or swap recipes out for meals you prefer. You can also search for high-protein recipes by course in the Skinnytaste recipe index. Depending on your goals, you should aim for at least 1,500 calories* per day. Needs vary by age, weight, goals, and other factors, so always talk to your nutritionist or dietitian for your specific needs.

Breakfast and lunch Monday through Friday are designed to serve 1 person, 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.

Important Health 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. Always consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have underlying health conditions.

WW Points Update

For WW friends: WW has added new 0-point foods (yay for oatmeal!), but it will take time to update recipes. So far, everything from 2025 to 2018 has been updated. Every recipe on the site links to the WW recipe builder (works only from your phone) and automatically gives you the new points.

Skinnytaste Ultimate Meal Planner

The Skinnytaste Ultimate Meal Planner is a 52-week spiral-bound planner with weekly meal-planning grids you can tear out and put on your fridge, a 12-week meal plan, 30 recipes (15 new), and tear-out grocery lists. It includes space for gratitude, affirmations, and intentions. You can also join the Skinnytaste Facebook group or subscribe to the email list for more meal-planning inspiration.

Daily Meal Plan and Nutrition Breakdown

Below is the day-by-day plan. The starred calorie totals are a guide; women should aim for around 1,500 calories per day. There is plenty of wiggle room for coffee, beverages, fruits, snacks, dessert, wine, and other extras.

• Monday (8/10): Breakfast and lunch as planned; dinner recipe (x2) over ½ cup quinoa. Total: 1,394 calories*, 121 g protein.
• Tuesday (8/11): Breakfast and lunch as planned; dinner as planned with 1 ounce avocado. Total: 1,188 calories*, 130.5 g protein.
• Wednesday (8/12): Breakfast and lunch as planned; dinner as planned with a planned side. Total: 1,304 calories*, 124.5 g protein.
• Thursday (8/13): Breakfast and lunch as planned; dinner as planned with a planned side. Total: 1,230 calories*, 133 g protein.
• Friday (8/14): Breakfast as planned; lunch: leftover dinner; dinner as planned with a side and ¾ cup brown rice. Total: 1,299 calories*, 125 g protein.
• Saturday (8/15): Breakfast recipe (x4) with 1 tablespoon drizzled peanut butter; lunch as planned; dinner out. Total: 661 calories*, 42.5 g protein.
• Sunday (8/16): Breakfast as planned with 1 cup watermelon; lunch recipe (x2); dinner as planned with ¾ cup brown rice and a side. Total: 1,503 calories*, 120 g protein.

Complete Shopping List

The comprehensive shopping list includes everything needed for all meals on the plan.

Produce

• 2 medium peaches
• 1 mini watermelon
• 1 Honey Crisp apple
• 1 medium mango
• 10 medium limes
• 5 medium lemons
• 3 small (5-ounce) plus 1 medium (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 medium jalapenos
• 3 small plus 2 medium red bell peppers
• 1 small yellow bell pepper
• 2 medium radishes
• 2 bunches broccolini
• 2 medium zucchini
• 4 mini (Persian) cucumbers (can sub 2 small English, if desired)
• 1 medium head cauliflower
• 1 pound baby gold or red potatoes
• 1 large bunch scallions (about 11)
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small container microgreens (optional, for Caesar Salad)
• 1 large bag coleslaw mix
• 3 small heads Romaine lettuce
• 1 (1-pound) clamshell/bag baby arugula or baby spinach
• 3 medium plum tomatoes
• 5 large heirloom or beef steak tomatoes
• 1 dry pint grape or cherry tomatoes
• 1 small plus 2 medium red onions
• 1 small plus 2 medium yellow onions

Meat, Poultry and Fish

• 2 ¼ pounds (8) boneless, skinless chicken thighs
• 1 pound pre-cooked boneless, skinless chicken breast (can buy a rotisserie chicken or 1.3 pounds raw chicken and cook yourself, if desired)
• 1 ¼ pound 93% lean ground chicken
• 1 small package cooked chicken breakfast sausage (can buy frozen, if desired)
• 1 pound hot Italian chicken sausage
• 1 package turkey chorizo
• 2 ¼ pound peeled and deveined shrimp
• 1 ½ pounds (4) skin-on wild salmon fillets

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or an oil mister)
• Kosher salt
• Pepper grinder (or fresh peppercorns)
• Cinnamon
• Honey (optional, for Cottage Cheese Bowls)
• Garlic powder
• Cholula hot sauce
• Toasted sesame seeds
• Toasted sesame oil or avocado oil
• Sriracha sauce or Sambal Oelek
• Maple syrup
• Reduced sodium soy sauce*
• Dijon mustard
• Onion powder
• Oregano
• Red wine vinegar
• Chipotle chili powder
• Crushed red pepper flakes (optional, for Caesar Salad)
• Tajin Classic or chili-lime seasoning
• Smoked paprika
• Paprika
• Cajun seasoning (such as McCormick Gourmet)
• Herbs de Provence

Dairy & Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) plus 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded reduced-fat cheddar cheese (can sub 1 ounce Jack cheese in Breakfast Quesadilla, if desired)
• 1 (8-ounce) bag shredded Monterey or Pepper Jack cheese
• 1 (8-ounce) package sliced or shredded part-skim mozzarella or provolone cheese
• 1 small package cotija or queso fresco (can sub 2 tablespoons Jack or feta cheese in Chorizo Bowl, if desired)
• 1 small package feta cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub Parmesan in Whole Wheat Linguine and Meatball Sub, if desired)
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) container almond, oat or dairy milk of your choice

Grains*

• 1 package large low-carb whole wheat or white tortillas
• 1 package taco-size low-carb whole wheat tortillas or corn tortillas
• 1 package Portuguese rolls or sub sandwich rolls
• 1 loaf sliced whole grain bread
• 1 package plain or seasoned breadcrumbs
• 1 package plain panko breadcrumbs
• 1 package whole wheat linguini
• 1 small package dry brown rice (or 6 cups pre-cooked)
• 1 small package dry quinoa (or 2 cups pre-cooked)

*You can buy gluten-free, if desired.

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar powdered peanut butter (such as PB2)
• 2 (15.5-ounce) cans Navy beans
• 2 (6-ounce) cans tuna in water
• 1 small jar capers
• 1 (14-ounce) can low-sodium chicken broth
• 1 small jar marinara
• 1 (15-ounce) can crushed tomatoes
• 1 (12-ounce) jar roasted red peppers in water
• 1 small jar salsa (optional, for serving with Quesadillas)

Frozen

• 1 large bag blueberries
• 1 large bag strawberries
• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package brown sugar
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package dry roasted peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
• 1 small package hemp seeds
• 1 small package vanilla protein powder