A free, 7-day high protein, high fiber diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
7 Day High-Protein High-Fiber Diet Meal Plan
High-protein diets get a lot of love—for weight loss, muscle building, and staying full longer. But if you’re loading up on protein and skipping fiber, you’re missing a key piece of the puzzle.
Following a high-protein diet is benficial and helps you feel full—but fiber amplifies that effect. Adding in high fiber meals reduce cravings and snacking, slows digestion and stabilizes blood sugar. Fiber feeds the good bacteria in your gut. These microbes help with digestion, immunity, and even mood! This week’s meal plan will give you at least 120g of protein and 25g of fiber daily to help you meet your goals!
Update About New WW Points Plan
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.
Why High Protein?
As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s 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 high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!
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’re not sure how much protein you should eat in a day, this article may be helpful.
How It Works
If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s 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.
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. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.
Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!
Ultimate Skinnytaste Meal Planner
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!
Buy the Skinnytaste meal planner here:
High Protein Diet Meal Plan:
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 to help you reach your protein goals.
MONDAY (1/12)
B: Egg White Grill and 2 clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
Total Calories: 1,591* Protein: 126.5 g
TUESDAY (1/13)
B: Egg White Grill and 2 clementines
L: Ahi Tuna Poke Stacks
D: Skillet Ground Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican blend cheese and Quick Black Beans
Total Calories: 1,460* Protein: 127.5 g
WEDNESDAY (1/14)
B: Egg White Grill and 2 clementines
L: Chicken Egg Roll Bowls with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash
Total Calories: 1497* Protein: 127 g
THURSDAY (1/15)
B: Egg White Grill and 2 clementines
L: Chicken Egg Roll Bowls with 1 cup steamed edamame
D: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)
Total Calories: 1,465* Protein: 128 g
FRIDAY (1/16)
B: Savory Cottage Cheese Bowl with an extra tablespoon pistachios
L: Chicken Egg Roll Bowls with 1 cup steamed edamame
D: Shrimp Fajitas with Best Guacamole (½ recipe) and 12 tortilla chips
Total Calories: 1,425* Protein: 122.5 g
SATURDAY (1/17)
B: Slow Cooker Steel Cut Oats
L: Tuscan White Bean Soup with Meatballs
D: DINNER OUT
Total Calories: 610* Protein: 36.5 g
SUNDAY (1/18)
B: Strawberry Banana Smoothie (recipe x 4)
L: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and 2 teaspoons butter
D: Slow Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Total Calories: 1,494* Protein: 128.5 g
*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs.
Shopping List
Produce
- 5 medium ripe bananas
- 2 (6-ounce) containers berries of your choice (can sub frozen mixed berries in Steel Cut Oats, if desired)
- 8 clementines
- 1 medium lemon
- 3 medium limes
- 1 small pomegranate (or container of seeds)
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 medium PLUS 1 large cucumber
- 5 medium PLUS 1 large red bell pepper
- 2 large cubanelle peppers
- 1 small jalapeno (optional, for Guacamole)
- 3 large heads garlic
- 1 (2-inch) piece fresh ginger
- 2 pounds PLUS 2 large carrots
- 1 small bunch celery
- 2 heads baby bok choy
- 1 ½ pounds broccoli florets
- 1 medium head cauliflower
- 1 (12-ounce) bag riced cauliflower
- 1 medium acorn squash
- 2 medium Russet potatoes
- 1 large bunch scallions
- 1 small bunch fresh Italian parsley
- 1 small PLUS 1 large bunch fresh cilantro
- 1 medium bunch fresh culantro (if you can find it)
- 1 small bunch/container fresh sage
- 1 small bunch/container fresh thyme
- 1 (14-ounce) bag coleslaw or broccoli slaw mix
- 1 medium bunch collard greens or kale
- 1 medium bunch Lacinato kale
- 1 small head Romaine lettuce
- 1 dry pint grape or cherry tomatoes
- 1 small red onion
- 2 small sweet onions
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 pound boneless, skinless chicken breasts
- 1 pound 93% lean ground chicken
- 2 ½ pounds 93% lean ground turkey
- ½ pound sweet Italian chicken sausage
- 1 package center cut bacon
- ¾ pound raw sushi grade tuna
- 1 ½ pounds peeled and deveined shrimp
- 1 (1 ½-pound) pork tenderloin
- 2 pounds beef chuck roast
Condiments and Spices
- Extra virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or fresh peppercorns)
- Onion powder
- Garlic powder
- Pure maple syrup
- Cinnamon
- Vanilla extract (optional, for Strawberry Smoothie)
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (or toasted sesame seeds)
- Mayonnaise
- Chinese rice wine or mirin
- Bay leaves
- Thai sweet chili sauce
- Sesame seeds (multicolor, if you can find them)
- Cumin
- Chili powder
- Oregano
- Sazon seasoning
- Balsamic vinegar
- Dijon mustard
- Ketchup
- Yellow mustard
- Chipotle chili powder
- Paprika (sweet Hungarian preferred)
- Hot paprika
- Caraway seeds
Dairy & Misc. Refrigerated Items
- ½ dozen large eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra firm tofu
- 1 small box butter
- 1 quart low fat milk (or milk of your choice)
- 1 pint low fat buttermilk
- 1 (5.3-ounce) container low fat cottage cheese
- 1 (8-ounce) bag shredded Mexican cheese blend
- 1 (8-ounce) package sliced cheddar or American cheese
- 1 small wedge fresh Parmesan cheese
- 1 small tub sour cream (optional, for Goulash)
Grains*
- 1 package light multi-grain English muffins
- 1 (8-ounce) multigrain baguette
- 1 package (10-inch) low carb tortillas (such as Tumaros)
- 1 package (taco size) low carb tortillas (such as La Tortilla Factory)
- 1 small package quick cooking steel cut oats
- 1 small package dry brown rice (or 3 cups pre-cooked)
- 1 small package dry white rice (or 2 cups pre-cooked)
- 1 small package all purpose flour
- 1 package seasoned breadcrumbs
- 1 large bag tortilla chips
Canned and Jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 medium jar sliced dill pickles
- 2 (32-ounce) cartons unsalted chicken bone broth
- 1 (14-ounce) can low sodium beef broth
- 1 (14.5-ounce) can crushed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar salsa
Frozen
- 1 small package shelled edamame
- 1 large package in-pod edamame
- 1 medium bag strawberries
Misc. Dry Goods
- 1 package unflavored or vanilla protein powder
- 1 package ground flax (meal)
- 1 package chicken bouillon or small jar Better Than Boullion
- 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
- 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
- 1 small package brown sugar (optional, for Goulash)
- Monk fruit sweetener or sweetener of your choice (optional, for Strawberry Smoothie)
Non-Food Items
*You can buy gluten free, if desired
