7-Day High-Protein Meal Plan

Spring is always a time of sunshine, fresh air, and vibrant greens that make everything feel lighter. For me, spring also means the return of brunch gatherings, and what’s brunch without quiche? This warm, versatile dish is a fantastic choice for springtime get-togethers. I've put together a collection of delicious, easy recipes that not only help you hit your protein goals but also allow you to savor rich flavors.

Exciting Updates on WW Points

For those of you following the WW plan, there are some new zero-point foods added (yay for oatmeal!), but I need a little time to update my recipes accordingly. Currently, I’ve updated from 2018 to 2025. The good news is that all the recipes on my site are linked to the WW recipe builder, making it easy for you to track the new points on your phone!

Why Choose a High-Protein Diet?

Many of you know that I’ve been on a high-protein diet for several years to build muscle, and it has truly transformed my life! I feel healthier and no longer have cravings for sweets or chips between meals. I know many of you struggle to meet your protein goals, so I've created this high-protein meal plan for a week. If you like it, I’ll share one or two more plans each month. Plus, I’m working on a cookbook focused on high-protein meals, so stay tuned!

How It Works

If you’re new to my meal plans, here’s a guide with plenty of options for adding snacks, drinks, fruits, and desserts, or swapping out recipes for your favorites. Depending on your goals, aim for at least 1500 calories a day. There’s no one-size-fits-all number; it varies based on your objectives, age, and weight. Always consult a nutritionist or doctor to understand your specific needs.

Important Notes

Those with kidney or liver issues, gout, specific metabolic disorders, or older adults with weakened kidney function may need to limit their protein intake to avoid complications. It’s best to consult with a doctor before significantly increasing your protein intake, especially if you have any health conditions.

High-Protein Meal Plan: Breakfast and Lunch

In this meal plan, breakfasts and lunches from Monday to Friday are designed for one person, while dinners and all meals on Saturday and Sunday are for a family of four. Some recipes may yield enough for two dinners or lunch the next day. The shopping list is comprehensive and includes everything you need to prepare the meals in the plan.

Don’t forget to add some high-protein snacks to help you meet your protein goals!

TUESDAY (3/24)
Breakfast: Whipped Cottage Cheese Bowl
Lunch: Chicken Gyro with Whole Wheat Pita and Tzatziki
Dinner: Enchilada-Stuffed Poblano Peppers with Fiesta Bean Salad
Total Calories: 1,429* | Protein: 130.5 g

WEDNESDAY (3/25)
Breakfast: Protein-Packed Enchilada Scramble
Lunch: Chicken Gyro with Whole Wheat Pita and Tzatziki
Dinner: Lasagna with Garlic Butter Mushrooms (recipe x2)
Total Calories: 1,308* | Protein: 128.5 g

THURSDAY (3/26)
Breakfast: Protein-Packed Enchilada Scramble
Lunch: Chicken Gyro with Whole Wheat Pita and Tzatziki
Dinner: Leftover Lasagna with Garlic Butter Mushrooms
Total Calories: 1,308* | Protein: 128.5 g

FRIDAY (3/27)
Breakfast: Strawberry Banana Smoothie with ⅓ cup non-fat Greek yogurt
Lunch: Lentil Bowl with Avocado, Egg, and Cholula (½ recipe)*
Dinner: Florentine Fish with Homemade Pilaf
Total Calories: 1,274 | Protein: 120 g

SATURDAY (3/28)
Breakfast: Huevos Rancheros (recipe x2)
Lunch: Shrimp Salad ¼
Dinner: EATING OUT
Total Calories: 711* | Protein: 52.5 g

SUNDAY (3/29)
Breakfast: Turkey Chorizo Bowl
Lunch: Chickpea Tuna Salad (recipe x2) with 2 cups chopped Romaine lettuce
Dinner: Whole Roasted Chicken with Lemon and Dill, Mashed Potatoes, and Charred Sugar Snap Peas
Total Calories: 1,289* | Protein: 122 g

*These are just guidelines; women should aim for around 1500 calories each day. You can use this calculator to estimate your calorie needs. I've left space for you to add other foods like coffee, drinks, fruits, snacks, desserts, wine, etc.

Shopping List

Produce
1 box (12 ounces) fresh strawberries
2 boxes (6 ounces) fresh fruit (your choice)
1 medium banana
3 small and 3 medium lemons
4 medium limes
2 (5-ounce) and 2 (6-ounce) Hass avocados
4 medium cloves of garlic
2 medium red bell peppers
4 large poblano peppers
1 small cucumber and 1 medium cucumber
1 small bunch of celery
1 pound green beans
2 pounds Baby Bella or Crimini mushrooms
2 pounds small red or yellow potatoes
1 large bunch of green onions (about 12)
1 large bunch of fresh cilantro
1 large bunch of fresh Italian parsley
1 small bunch of fresh dill
1 small bunch of chives
1 small bunch of rosemary
1 large head of Romaine lettuce
1 small bag of pre-washed Iceberg lettuce
1 bag of mixed greens (5 ounces)
1 bag of fresh spinach (1 pound)
5 ripe tomatoes
1 medium beefsteak tomato
1 pint cherry or grape tomatoes
1 small red onion and 1 medium red onion
3 small yellow onions and 1 medium yellow onion.

Meat, Poultry, and Seafood
1 package turkey chorizo (or ingredients to make your own)
¾ pound 93% lean ground turkey
6 boneless, skinless chicken thighs (or 3 boneless chicken breasts)
1 whole 3-pound chicken
1 pound 93% lean ground beef
1 ¼ pounds cooked, peeled, and cleaned jumbo shrimp
1 ¼ pounds firm white fish fillets (grouper, flounder, bass, or halibut)

Spices and Condiments
Extra virgin olive oil
Canola oil
Cooking spray
Olive oil spray (or purchase a Misto spray bottle)
Kosher salt (I prefer Diamond Crystal)
Pepper grinder (or fresh ground pepper)
Vanilla extract or vanilla powder
Adobo seasoning
Cardamom
Garlic powder
Cholula hot sauce
Onion powder
Paprika
Turmeric
Cinnamon
Crushed red pepper
Red wine vinegar
Sesame oil
Sesame seeds
Mayonnaise or Sriracha for Tofu Poke Bowls (optional)
Mexican chili powder
Oregano
Bay leaves
Herbes de Provence or rosemary
Low-sodium soy sauce*

Groceries and Others
1 package of cooked lentils (can be bought canned or cooked from scratch)
2 packages (14 ounces each) firm tofu
2 dozen large eggs
1 pint egg whites
3 containers (16 ounces) low-fat cottage cheese (I love Good Culture)...

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7-Day High-Protein Meal Plan