A free, 7-day high protein diet meal plan including breakfast, lunch, and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.
Why High Protein?
Following a high-protein diet can support muscle gain and help you feel more satisfied throughout the day, reducing the urge to snack on sweets or chips between meals. Many people struggle with hitting their daily protein goals, which is part of what makes a structured weekly plan useful.
To reach a protein goal — for example, 120 grams per day — a practical approach is to divide intake across three meals, aiming for at least 30 grams per meal, plus 10 to 30 grams per snack.
How the Meal Plan Works
This plan is meant as a flexible guide. You can add snacks, beverages, fruit, or dessert, and swap out any recipes for ones you prefer. Depending on your individual goals, aim for at least 1,500 calories per day, though the right amount will vary based on age, weight, and activity level. Consult a nutritionist or dietitian for guidance specific to your needs.
A note on protein intake: Those with kidney or liver disease, gout, specific metabolic disorders, or reduced kidney function should consult a healthcare provider before significantly increasing protein intake.
The meal plan includes a variety of recipes with full macros provided for each.
Source: A Free 7-Day High Protein Meal Plan with Macros and Shopping List