<\/p>\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 While the diet followed during Lent<\/a> is not specifically high protein<\/a>, it can still include good amounts of plant-based proteins. Common protein-rich foods during Lent can include legumes<\/a>, tofu<\/a>, nuts and seeds and whole grains<\/a>. Don\u2019t forget to include seafood<\/a> in your meals, like this Baked Salmon<\/a> to help you meet your protein goals for the week! For those of you who observe, I wish you a blessed Lent.<\/p>\n <\/p>\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 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 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 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 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 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 (3\/10)<\/strong> TUESDAY (3\/11)<\/strong> Total Calories: 1,483* Protein: 102g<\/p>\n WEDNESDAY (3\/12)<\/strong> THURSDAY (3\/13)<\/strong> FRIDAY (3\/14)<\/strong> Total Calories: 1,107* Protein: 104g<\/p>\n SATURDAY (3\/15)<\/strong> Total Calories: 801* Protein: 58g<\/p>\n SUNDAY (3\/16)<\/strong> Total Calories: 1,207* Protein: 100g<\/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.![\"\"](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2025\/03\/Week_479_Mar-10-Mar-16_High-Protein-.jpg\")
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<\/a><\/div>\n7 Day High Protein Diet Meal Plan<\/h2>\n
Update About New WW Points Plan<\/h2>\n<\/p>\n
Why High Protein?<\/h2>\n
How It Works<\/h2>\n
Note<\/h2>\n
Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
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<\/figure>\nBuy the Skinnytaste meal planner here:<\/h2>\n
High Protein Diet Meal Plan:<\/h2>\n
B: Zucchini Oats<\/a>
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls<\/a>
D: Lasagna Roll Ups with Cottage Cheese<\/a> and Arugula Salad<\/a>
Total Calories: 1,427* Protein: 104g<\/p>\n
B: Zucchini Oats<\/a>
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls<\/a>
D: Madison\u2019s Favorite Beef Tacos<\/a>** and Best Guacamole<\/a> (\u00bd recipe) with 12 tortilla chips<\/p>\n
B: High Protein Omelet<\/a> with 1 cup mixed berries
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls<\/a>
D: Pan Seared Shrimp<\/a> with Mediterranean Quinoa Salad<\/a>
Total Calories: 1,118* Protein: 105.5g<\/p>\n
B: High Protein Omelet<\/a> with 1 cup mixed berries
L: Honey Sriracha Chicken and Broccoli Meal Prep Bowls<\/a>
D: Ground Turkey with Potatoes and Spring Peas<\/a> over \u00be cup brown rice
Total Calories: 1,120* Protein: 100g<\/p>\n
B: High Protein Omelet<\/a> with 1 cup mixed berries
L: Mayo-less Tuna Pasta Salad<\/a> (\u00bd recipe)
D: Fish Florentine<\/a> with Garlic Mashed Potatoes<\/a><\/p>\n
B: Protein PB & J Smoothie Bowl<\/a> (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Chicken Soup<\/a>
D: DINNER OUT<\/p>\n
B: Breakfast Quesadilla<\/a> (recipe x 4)
L: Chicken Club Lettuce Wrap Sandwich<\/a> (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast<\/a> with Air Fryer Brussels Sprouts<\/a><\/p>\n
** Freeze any leftover you\/your family won\u2019t eat.<\/p>\n![\"\"](\"https:\/\/www.skinnytaste.com\/wp-content\/uploads\/2025\/03\/Screenshot-2025-03-06-203855.png\")
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