{"id":7036110,"date":"2026-08-10T03:44:25","date_gmt":"2026-08-10T03:44:25","guid":{"rendered":"https:\/\/peraltafinancing.com\/uncategorized\/7-day-high-protein-diet-meal-plan\/"},"modified":"2026-08-10T03:44:25","modified_gmt":"2026-08-10T03:44:25","slug":"7-day-high-protein-diet-meal-plan","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=7036110","title":{"rendered":"7 Day High Protein Diet Meal Plan"},"content":{"rendered":"


\n<\/p>\n

\n


\n\tGoogle<\/title><\/svg>
\nAdd Us as a Google Trusted Source<\/a><\/p>\n
This post may contain affiliate links. Read my disclosure policy<\/a>.<\/div>\n

A free, 7-day high protein<\/a> diet meal plan including breakfast<\/a>, lunch<\/a> and dinner ideas<\/a> and a shopping list. All recipes include macros<\/a> and Weight Watchers<\/a> points.<\/p>\n

\"\"<\/figure>\n
\"Skinnytaste<\/a><\/div>\n

7 Day High Protein Diet Meal Plan<\/h2>\n

I can\u2019t believe it\u2019s already time for back-to-school<\/a> posts! Part of me is still holding on to summer<\/a>, and in my area we still have a few more weeks, but for those returning to school, that also means early mornings, packed lunchboxes, and quick dinners squeezed in between sports practices and after-school activities.<\/p>\n

The good news? I\u2019ve got you covered! Whether you\u2019re looking for make-ahead Breakfast Burritos<\/a>, Chicken Nuggets<\/a> for lunchboxes, or a healthier Homemade Hamburger Helper<\/a> with more than 30 grams of protein per serving, you\u2019ll find plenty of family-friendly recipes to make busy school days a little easier. These meals are simple, satisfying, and packed with the protein<\/a> everyone needs to power through the day!<\/p>\n

<\/p>\n

\n

Update About New WW Points Plan<\/h2>\n<\/p>\n
\n

For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.<\/p>\n<\/div>\n<\/div>\n

Why High Protein?<\/h2>\n

As many of you know, I\u2019ve been following a\u00a0high-protein<\/a>\u00a0diet for the past few years for muscle gain, and it\u2019s 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\u00a0high-protein<\/a>\u00a0meal plan for the week. If you enjoy it, I\u2019ll share 1 or 2 each month. Plus, I\u2019m working on a high-protein cookbook, so stay tuned!<\/p>\n

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\u2019re not sure how much protein you should eat in a day, this\u00a0article<\/a>\u00a0may be helpful.<\/p>\n

How It Works<\/h2>\n

If you\u2019re new to my\u00a0meal plans<\/a>, these are meant as a guide, with\u00a0plenty of wiggle room<\/strong>\u00a0for you to\u00a0add more food<\/strong>, coffee, beverages, fruits,\u00a0snacks<\/a>, dessert, etc. or swap recipes out for meals you prefer, you can search for\u00a0recipes<\/a>\u00a0by course in the\u00a0index<\/a>. Depending on your goals, you should aim for at least 1500 calories* per day. There\u2019s 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.<\/p>\n

Note<\/h2>\n

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\u2019s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.<\/p>\n

Lastly, if you\u2019re on Facebook join my Skinnytaste Facebook Community<\/a> where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\n

\n

Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
\n

\"Skinnytaste<\/p>\n

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!<\/p>\n<\/div>\n<\/div>\n

\"Skinnytaste<\/figure>\n

Buy the Skinnytaste meal planner here:<\/h2>\n

High Protein Diet Meal Plan:<\/h2>\n

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<\/a> to help you reach your protein goals.<\/p>\n

MONDAY (8\/10)<\/strong>
B: Breakfast Quesadilla<\/a>
L: Thai-Inspired Chicken Salad<\/a>
D: Greek Tofu Bowls<\/a> (recipe x 2) over \u00bd cup quinoa<\/p>\n

Total Calories: 1,394* Protein: 121 g<\/p>\n

TUESDAY (8\/11)<\/strong>
B: Peach Pie Cottage Cheese Bowls<\/a>
L: Thai-Inspired Chicken Salad<\/a>
D: Shrimp Fajitas<\/a> with 1 ounce avocado and Cilantro Lime Cauliflower Rice<\/a><\/p>\n

Total Calories: 1,188* Protein: 130.5 g<\/p>\n

WEDNESDAY (8\/12)<\/strong>
B: Peach Pie Cottage Cheese Bowls<\/a>
L: Thai-Inspired Chicken Salad<\/a>
D: Air-Fryer Meatball Subs<\/a> with Summer Tomato Salad<\/a><\/p>\n

Total Calories: 1,304* Protein: 124.5 g<\/p>\n

THURSDAY (8\/13)<\/strong>
B: High-Protein Zucchini Omelet for One<\/a>
L: Thai-Inspired Chicken Salad<\/a>
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers<\/a> and Vegan Caesar Salad with Creamy Dressing<\/a><\/p>\n

Total Calories: 1,230* Protein: 133 g<\/p>\n

FRIDAY (8\/14)<\/strong>
B: High-Protein Zucchini Omelet for One<\/a>
L: LEFTOVER Spicy Whole Wheat Linguini with Sausage and Roasted Peppers<\/a> and Vegan Caesar Salad with Creamy Dressing<\/a>
D: Chili-Lime Air Fryer Salmon<\/a> with Avocado Mango Salsa<\/a> and \u00be cup brown rice<\/p>\n

Total Calories: 1,299* Protein: 125 g<\/p>\n

SATURDAY (8\/15)<\/strong>
B: Protein PB & J Smoothie Bowl<\/a> (recipe x 4) with 1 tablespoon drizzled peanut butter
L: Shrimp Quesadilla<\/a>
D: DINNER OUT<\/p>\n

Total Calories: 661* Protein: 42.5 g<\/p>\n

SUNDAY (8\/16)<\/strong>
B: Turkey Chorizo Breakfast Bowls<\/a> with 1 cup watermelon
L: Tuna White Bean Salad<\/a> (recipe x 2)
D: Air Fryer Boneless Chicken Thighs<\/a> with \u00be cup brown rice and Easy Broccolini<\/a><\/p>\n

Total Calories: 1,503* Protein: 120 g<\/p>\n

*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs<\/a>. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.<\/p>\n

\"\"<\/figure>\n

*Google doc<\/a><\/p>\n

\n