7 Day High-Protein High-Fiber Diet Meal Plan

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

Game days are all about big plays, loud cheers, and even better food. Whether you’re hosting a football watch party or pulling up to a sports-filled weekend with friends, these party apps prove you don’t have to choose between great flavor and hitting your protein goals. Perfect for sharing (or keeping all to yourself), these Mini Bell Pepper Loaded Turkey Nachos (18g protein), Air Fryer Chicken Wings (25.5g protein) or Best Guacamole Recipe (4g fiber) are sure to be crowd-pleasers—bringing feel-good fuel to every celebration. Because the best game-day spreads let you enjoy every bite and the win!

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!

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 (1/26)
B: High Protein Zucchini Omelet for One with 2 chicken breakfast sausage links and 1 slice whole grain toast
L: Tuna White Bean Salad and 2 tablespoons raw almonds
D: Greek Tofu Bowls (recipe x 2) with Roasted Cauliflower and Chickpeas with Minted Yogurt (½ recipe)

Total Calories: 1,568* Protein: 120.5 g Fiber: 30 g

TUESDAY (1/27)
B: High Protein Zucchini Omelet for One with 2 chicken breakfast sausage links and 1 slice whole grain toast
L: Tuna White Bean Salad
D: Ground Turkey Tacos with Quick and Delicioso Cuban Style Black Beans and Cilantro Lime Cauliflower Rice

Total Calories: 1,477* Protein: 120 g Fiber: 34 g

WEDNESDAY (1/28)
B: Carrot Banana Protein Smoothie with ¼ cup low fat plain Greek yogurt
L: 5-Minute Microwave Salmon Rice Bowl
D: Chicken Marbella and Farro Salad with Feta, Cucumbers and Sun-Dried Tomatoes
Total Calories: 1,431* Protein: 129 g Fiber: 25 g

THURSDAY (1/29)
B: Carrot Banana Protein Smoothie with ¼ cup low fat plain Greek yogurt
L: LEFTOVER Chicken Marbella with Chickpea Salad with Cucumbers (1/2 recipe)
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers and Arugula with Pomegranates, Blue Cheese and Pistachios (recipe x 2)

Total Calories: 1,406* Protein: 131 g Fiber: 26 g

FRIDAY (1/30)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Chicken Marbella with Chickpea Salad with Cucumbers
D: Broiled Fish with Tomato Caper Sauce with 1 cup whole wheat orzo and Roasted Broccoli and Cauliflower

Total Calories: 1,417* Protein: 122.5 g Fiber: 31 g

SATURDAY (1/31)
B: ⅛ Breakfast Casserole with Sausage and Spinach and an orange
L: Asian Chicken Chopped Salad with ¼ cup shelled edamame
D: DINNER OUT

Total Calories: 745* Protein: 56.5 g Fiber: 10 g

SUNDAY (2/1)
B: LEFTOVER Breakfast Casserole with Sausage and Spinach and a pear
L: Chicken Quesadilla with 1 ounce avocado
D: French Onion Pot Roast with Garlic Mashed Potatoes and 1 cup steamed green beans

Total Calories: 1,452* Protein: 127 g Fiber: 33.5 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.

*Google doc