{"id":7057106,"date":"2026-09-04T18:50:29","date_gmt":"2026-09-04T18:50:29","guid":{"rendered":"https:\/\/peraltafinancing.com\/uncategorized\/7-day-high-protein-diet-meal-plan-2\/"},"modified":"2026-09-04T18:50:29","modified_gmt":"2026-09-04T18:50:29","slug":"7-day-high-protein-diet-meal-plan-2","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=7057106","title":{"rendered":"7 Day High Protein Diet Meal Plan"},"content":{"rendered":"


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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

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

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

As summer<\/a> winds down and the kids have headed back to school<\/a>, life gets busy once again! Between practices, games, and extracurricular activities, getting a healthy dinner on the table can feel like a challenge. Some meal prep<\/a> and a few simple slow cooker recipes<\/a> can make all the difference\u2014giving you nutritious, protein-packed<\/a> meals to grab on the go or have ready when you walk through the door. This Chicken Salad<\/a> (family friendly and a great on the run) or Crock Pot Italian Sloppy Joes<\/a> are designed to keep up with your busy schedule without sacrificing wholesome, satisfying meals!<\/p>\n

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

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Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
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\"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 (9\/7)<\/strong>
B: Egg White Grill<\/a>
L: Carne Asada Steak Salad<\/a>
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice<\/a> (recipe x 2) with 1 cup steamed edamame<\/p>\n

Total Calories: 1,348* Protein: 123 g<\/p>\n

TUESDAY (9\/8)<\/strong>
B: Egg White Grill<\/a>
L: Carne Asada Steak Salad<\/a>
D: Turkey Stuffed Zucchini<\/a> and Lemony Hearts of Palm Salad with Avocado<\/a><\/p>\n

Total Calories: 1,177* Protein: 123 g<\/p>\n

WEDNESDAY (9\/9)<\/strong>
B: Egg White Grill<\/a>
L: Ahi Poke Bowl with Mango<\/a> (\u00bd recipe)
D: Lasagna<\/a> and 2 cups chopped Romaine lettuce with 1 tablespoon parmesan and 2 tablespoons Greek Yogurt Caesar Salad Dressing<\/a><\/p>\n

Total Calories: 1,408* Protein: 121 g<\/p>\n

THURSDAY (9\/10)<\/strong>
B: Egg White Grill<\/a>
L: LEFTOVER Lasagna<\/a> and 2 cups chopped Romaine lettuce with 1 tablespoon parmesan and 2 tablespoons Greek Yogurt Caesar Salad Dressing<\/a>
D: Air Fryer Cajun Shrimp Dinner<\/a> with \u00be cup brown rice**<\/p>\n

Total Calories: 1,329* Protein: 121 g<\/p>\n

FRIDAY (9\/11)<\/strong>
B: High Protein Zucchini Omelet for One<\/a>
L: LEFTOVER Lasagna<\/a> and 2 cups chopped Romaine lettuce with 1 tablespoon parmesan and 2 tablespoons Greek Yogurt Caesar Salad Dressing<\/a>
D: Maple Soy Glazed Salmon<\/a> with Fried Brown Rice<\/a><\/p>\n

Total Calories: 1,349* Protein: 120 g<\/p>\n

SATURDAY (9\/12)<\/strong>
B: Blueberry Banana PB Smoothie<\/a> (recipe x 4)
L: Tuna Melt<\/a> (recipe x 2) and an apple
D: DINNER OUT<\/p>\n

Total Calories: 663* Protein: 53.5 g<\/p>\n

SUNDAY (9\/13)<\/strong>
B: Savory Cottage Cheese Bowl<\/a> (recipe x 4)
L: Turkey Club<\/a> (recipe x 4) with 8 baby carrots
D: Air Fryer Fried Chicken<\/a> with Instant Pot Mashed Potatoes<\/a> and Coleslaw<\/a><\/p>\n

Total Calories: 1,201* Protein: 122 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.
** Make an extra 3 cups rice for dinner Friday.<\/p>\n

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

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