7 Day High-Protein High-Fiber Diet Meal Plan
Game days are all about big moments, enthusiastic cheers, and delicious food. Whether you’re throwing a football party at home or joining friends for a weekend filled with sports, these appetizers show that you can enjoy amazing flavors while meeting your protein goals. They’re great for sharing—or, if you prefer, just for yourself. Dishes like Mini Bell Pepper Loaded Turkey Nachos (18g protein), Air Fryer Chicken Wings (25.5g protein), or the Best Guacamole Recipe (4g fiber) are sure to be hits, adding that feel-good fuel to every celebration. After all, the best game-day spreads let you savor every bite, especially during a thrilling win!
Update About New WW Points Plan
For all my WW friends, new 0-point foods have been added—huzzah for oatmeal! It may take me some time to update all my recipes, but so far, I’ve updated almost everything from 2018 to 2025. The excellent news is that every recipe links to the WW recipe builder (best accessed from your phone), so it will automatically show you the new points.
Why High Protein?
So, I’ve been on a high-protein diet for a few years now, and it has been a total game-changer for me. I feel stronger and much more satisfied, which seriously curbs those cravings for sweets or snacks throughout the day. Knowing many of you might struggle to meet your protein targets, I felt inspired to craft this weekly meal plan. If you find it helpful, I could share one or two each month. Plus, there’s a high-protein cookbook in the works, so stay tuned!
For my protein intake, I usually divide it across three meals. If my goal is, say, 120 grams of protein daily, I aim for at least 30 grams per meal, plus another 10 to 30 grams from snacks. If you’re uncertain about how much protein you need, there’s a handy article that might help.
How It Works
In case you’re new to my meal plans, they’re designed to provide guidance, and there’s plenty of flexibility. Feel free to add extra foods like coffee, fruits, snacks, or swap in other meals you like; you can even search through the recipe index. Just keep in mind that your goal should be at least 1500 calories per day, depending on your individual needs. Always consult with a nutritionist to tailor it to your specifics.
Note
If you have kidney or liver disease, or specific metabolic concerns, or if you’re an older adult with reduced kidney function, you might need to limit protein to prevent complications. It’s best to check with a healthcare provider before making any major changes to your protein intake, especially if you have any health issues.
High Protein Diet Meal Plan:
Breakfasts and lunches from Monday to Friday are set for one person, while dinners over the weekend serve a family of four. Some recipes will leave you with enough leftovers for lunch the next day. The grocery list covers everything you need for all meals in the plan. You might want to add some high-protein snacks to help hit your protein goals.
MONDAY
B: High Protein Zucchini Omelet for One with two chicken sausage links and a slice of whole grain toast.
L: Tuna White Bean Salad with two tablespoons of raw almonds.
D: Greek Tofu Bowls (double recipe) with Roasted Cauliflower and Chickpeas with Minted Yogurt (half recipe).
Total Calories: 1,568; Protein: 120.5g; Fiber: 30g.
TUESDAY
B: High Protein Zucchini Omelet for One with two chicken sausage links and a slice of whole grain toast.
L: Tuna White Bean Salad.
D: Ground Turkey Tacos with Quick Cuban-Style Black Beans and Cilantro Lime Cauliflower Rice.
Total Calories: 1,477; Protein: 120g; Fiber: 34g.
WEDNESDAY
B: Carrot Banana Protein Smoothie and ¼ cup of low-fat plain Greek yogurt.
L: 5-Minute Microwave Salmon Rice Bowl.
D: Chicken Marbella with Farro Salad with Feta, Cucumbers, and Sun-Dried Tomatoes.
Total Calories: 1,431; Protein: 129g; Fiber: 25g.
THURSDAY
B: Carrot Banana Protein Smoothie with ¼ cup low-fat plain Greek yogurt.
L: Leftover Chicken Marbella with Chickpea Salad (half recipe).
D: Spicy Whole Wheat Linguini with Sausage and Roasted Peppers, plus Arugula with Pomegranates, Blue Cheese, and Pistachios (double recipe).
Total Calories: 1,406; Protein: 131g; Fiber: 26g.
FRIDAY
B: 15-Minute Protein Chia Seed Cereal.
L: Leftover Chicken Marbella and Chickpea Salad.
D: Broiled Fish with Tomato Caper Sauce, one cup of whole wheat orzo, and Roasted Broccoli and Cauliflower.
Total Calories: 1,417; Protein: 122.5g; Fiber: 31g.
SATURDAY
B: Breakfast Casserole with Sausage and Spinach and an orange.
L: Asian Chicken Chopped Salad with shelled edamame.
D: Dinner Out.
Total Calories: 745; Protein: 56.5g; Fiber: 10g.
SUNDAY
B: Leftover Breakfast Casserole with Sausage and Spinach and a pear.
L: Chicken Quesadilla with avocado.
D: French Onion Pot Roast with Garlic Mashed Potatoes and steamed green beans.
Total Calories: 1,452; Protein: 127g; Fiber: 33.5g.
*This meal plan is just a suggestion, women should aim for about 1500 calories a day. There’s a helpful calculator out there to estimate your calorie needs.
Shopping List
Produce
- 1 medium banana
- 4 oranges
- 4 pears
- 1 container raspberries or blackberries
- 1 small pomegranate
- 1 medium mango
- 4 lemons
- 4 limes
- 2 Hass avocados
- 3 heads garlic
- 2 shallots
- 1 piece fresh ginger
- 1 jalapeno
- 4 red bell peppers
- 2 zucchini
- 4 Persian cucumbers
- 2 cucumbers
- 1 head baby bok choy
- 1.5 pounds green beans
- 2 carrots
- 1 bag baby carrots
- 2 heads cauliflower
- ¾ pound broccoli florets
- 2 pounds Yukon Gold potatoes
- 1 bunch scallions
- 1 bunch fresh thyme
- 1 bunch fresh dill
- 1 bunch fresh mint
- 1 bunch fresh cilantro
- 1 bunch fresh parsley
- 2 bags baby spinach
- 1 bag baby arugula
- 1 head Boston lettuce
- 1 head Romaine lettuce
- 1 head Iceberg lettuce
- 1 small tomato
- 3 vine-ripened tomatoes
- 1 pint cherry or grape tomatoes
- 1 container Pico de Gallo
- 1 red onion
- 4 yellow onions
Meat, Poultry, and Fish
- 1 package chicken breakfast sausage
- ¾ pound ground turkey
- 1 pound hot Italian chicken sausage
- 1 pound ground chicken
- 1 pound boneless, skinless chicken breasts
- 2.5 pounds bone-in, skin-on chicken thighs
- 1 pound 93% lean ground turkey
- 1 salmon fillet
- 1.5 pounds fish fillets
- 1 boneless beef chuck roast
Dairy & Misc. Refrigerated Items
- 1 bottle pomegranate juice
- 2 packages extra-firm tofu
- 18 large eggs
- 1 pint liquid egg whites
- 1 container skim milk
- 1 pint almond milk
- 1 pint whole or reduced fat milk
- 1 container low-fat plain Greek yogurt
- 1 container nonfat plain Greek yogurt
- 1 tub light sour cream
- 1 tub whipped butter
- 1 package shredded reduced fat Mexican cheese
- 1 package part-skim mozzarella cheese
- 1 block feta cheese
- 1 small package crumbled blue cheese
- 1 wedge fresh Parmesan cheese
- 1 wedge Pecorino Romano
Grains
- 1 package whole wheat orzo
- 1 package whole wheat linguine
- 1 package pearled farro
- 1 package seasoned breadcrumbs
- 1 package plain panko breadcrumbs
- 1 small package all-purpose flour
- 1 loaf whole grain bread
- 1 package burrito-size low-carb whole wheat tortillas
- 1 package corn tortillas or crunchy corn shells
Canned and Jarred
- 2 packets tuna in water
- 1 can water chestnuts
- 1 can low sodium navy beans
- 1 can black beans
- 1 can chickpeas
- 1 jar green olives
- 1 jar capers
- 1 jar roasted peppers
- 1 jar sun-dried tomatoes
- 1 can tomato sauce
- 1 can crushed tomatoes
- 1 carton beef bone broth
- 1 carton low sodium chicken broth
Frozen
- 1 package shelled edamame
- 1 package pre-cooked brown rice
Misc. Dry Goods
- 1 package unflavored protein powder
- 1 package vanilla protein powder
- 1 package ground flax meal
- 1 package chia seeds
- 1 package unsalted cashews
- 1 package shelled pistachios
- 1 package raw almonds
- 1 package granulated sugar
- 1 package brown sugar
- 1 package pitted prunes
- 1 bottle Pinot Grigio
- 1 bottle sherry wine
- 1 package dry onion soup mix
*Gluten-free options are available.
