7-Day High-Protein Dinner Meal Plan for Weight Loss (Free PDF Printable) The Holy Mess

Our 7-Day High-Protein Weight Loss Dinner Meal Plan was created for people who aim to increase protein, and it will benefit anyone who wants to eat healthier. These low-calorie, low-carb, low-point meals are easy to prepare and flavorful.

Be sure to scroll down to get your FREE handy printable of the plan, too.

High Protein Dinner Meal Plan — This high-protein meal plan will help you reach your weight loss goals.

Table Of Contents

Your High-Protein, Low-Carb 7-Day Dinner Meal Plan
What to Eat the Rest of the Day
High-Protein, Low-Carb Eating
FAQ
7-Day High-Protein Dinner Meal Plan for Weight Loss Free PDF Printable
More Meal Plans You'll Love
Healthy Breakfast Meal Prep Plan to Boost Your Metabolism & Energy
- The Holy Mess 7 Day Healthy Breakfast Challenge

This meal plan is:

High Protein – each meal has at least 19 grams of lean protein.
Low Carb – each meal is less than 20 grams of carbohydrates.
Low Calorie – each meal is under 400 calories per serving.
Low WW points – the Weight Watchers points easily fit into your plan.

A high-protein, low-carb dinner meal plan is a great way to fuel your body while staying on track with your health goals.

Whether you’re looking to shed a few pounds, maintain your current weight, or eat healthier, this meal plan is designed with your needs in mind. By focusing on lean proteins and nutrient-dense vegetables, you’ll feel satisfied after every meal without the sluggishness that often comes from carb-heavy dinners.

Your High-Protein, Low-Carb 7-Day Dinner Meal Plan

Eating enough protein in the evening helps you feel full and remain satisfied longer, curbing late-night cravings and preventing overeating.

Monday – Crock Pot French Dip Sandwiches

This easy French Dip recipe makes the perfect slow cooker fix-it-and-forget-it dinner. In a hurry? It's great in the Instant Pot, too.

Serve meat on low-carb/keto buns, wraps or tortillas. Cut up fresh veggies and serve with low-fat Ranch dressing for a fun side dish. Or serve the meat on cauliflower rice or cooked veggies.

Calories: 254

WW Info:

WW Points: Click here to track this recipe in the WW app.

Check out this recipe

Tuesday – Rotisserie Chicken & Veggies (no-cook meal)

Pick up a rotisserie chicken at the store today and steam some frozen veggies in the microwave for a no-cook meal. Eat a chicken breast without skin and save the leftover chicken to use in tomorrow's dinner.

Calories: 223, WW points: 0 – Skinless rotisserie chicken breast + 1 cup steamed vegetables

Click for more no-cook meals

Photo of finished turkey noodle soup recipe

Wednesday – Chicken Noodle Soup

This Noodle Soup recipe is perfect for using leftover chicken or turkey or with a store-bought rotisserie chicken. High in protein and nutrition, this is a great soup anytime you need comfort food.

Calories: 192

WW Info:

Click here to track this Turkey Noodle Soup Recipe in the WW app. Points are 3 per serving for WW Plan 2024. Use chicken or turkey breast and cooking spray instead of oil.

Check out this recipe

Thursday – Chicken Sausage & Veggie Sheet Pan Meal

You can have this hearty, filling, one pan meal on the table in under an hour. Package up any extras and you'll have delicious lunches for a few days.

Calories: 330

WW Info:

This recipe is 5 WW points for Weight Watchers Program 2024.

Click here to track the recipe directly in the WW app.

Check out this recipe

Friday – Air Fryer Panko Breaded Salmon

This single-serving salmon dish is an incredibly easy way to get a delicious healthy dinner on the table in under 10 minutes. Add some fresh vegetables in the air fryer with your salmon for a complete meal. No air fryer? No worries. Oven directions are included.

Feel free to substitute a thinly sliced chicken breast in place of the salmon.

Calories: 380

WW Info:

WW Points: Click here to track this recipe in the WW app.

MyWW Blue 3 points, MyWW Green 12 points, MyWW Purple 3 points per serving.

Check out this recipe

Saturday – Homemade Pizza with 2-Ingredient Dough

Who says you can’t have pizza when you are watching your weight? With a homemade 2-ingredient crust and your choice of high-protein, low carb toppings, this healthier option will satisfy your pizza cravings.

Add a fresh garden salad with low calorie dressing for a complete meal.

Calories: 113

WW Info:

Each slice of pizza, when divided into 16 servings, is the following points:

Click here for WW Program points. (3 points per slice) to track directly in the WW app.

MyWW Green – 3 points per slice

MyWW Blue – 2 points per slice

MyWW Purple – 2 points per slice

Check out this recipe

Sunday – Egg Roll in a Bowl

If you like egg rolls but not the huge amount of fat and calories, you’ll love this bowl that tastes just like your favorite egg roll filling and is incredibly low in points and calories.

Calories: 159

WW Info:

Each serving, 1/6 of recipe, is approximately 1 1/2 cups, 0 points per serving.

Click here to be taken to the WW app for your points for this recipe.

Egg roll chips (optional): Cut each egg roll wrapper into 8 strips. 8 chips is 2 additional points.

Check out this recipe

What to Eat the Rest of the Day

Now that you have dinner covered, here are some high-protein, low-carb ideas for breakfasts, lunches, snacks, and desserts.

High-Protein Breakfasts

Greek Cabbage with Bacon – This fried cabbage recipe is deliciously crispy and savory and makes a delightfully different breakfast.
100+ Best Low-Point WW Breakfast Recipes (with free printable) – Even if you aren’t following Weight Watchers, you’ll find great ideas on this list of easy breakfasts.
Veggie Scrambled Egg Mug – Spray a large coffee mug with cooking spray. Add 1 cup vegetables such as sliced mushrooms, diced onion, peppers, or spinach. Cook in microwave for 1 minute. Drain liquid. Break in 2 eggs and stir well with a fork—microwave for 1 minute. Stir. Microwave for 30 seconds more and serve.

High-Protein Lunch Ideas

Italian Chicken Roll-Ups – This quick and easy, low-carb, Paleo, and Keto recipe gives you the flavor of a sandwich, conveniently rolled up and ready to eat. No bread is required.
Tuna Salad – Packed with protein, this tuna salad is delicious and easy to make. Serve it with vegetable sticks, crackers, lettuce, or bread.
Turkey, Avocado & Hummus Roll-Ups – Lay 4 slices of deli turkey out flat in 2 piles. Spread 1 Tbsp hummus on each and top with a slice of avocado. Roll up and enjoy.

Snacks & Desserts with 10+ Grams Protein

Ranch Dip & Veggies – Make a batch of this healthier 2-ingredient Ranch dip and snack on it with fresh veggies all week.
30+ Ways to Use Powdered Peanut Butter – Add protein, fiber and the flavor of peanut butter to your snacks without all of the fat, calories or points. One of my high-protein favorites is mixing a serving of PB2 into either plain or vanilla Greek yogurt.
Hard-Boiled Eggs – A good source of protein, hard-boiled eggs are a healthy, affordable snack that can be eaten on the go. They can be made ahead of time on the stove, in the oven, air fryer or Instant Pot.

High-Protein, Low-Carb Eating

This meal plan isn’t about restriction. It’s about enjoying food that nourishes your body and supports your health goals. With a variety of flavors and textures, you won’t feel deprived or bored. Instead, you’ll discover how satisfying and enjoyable eating a high-protein, low-carb dinner can be.

Ways this plan will benefit your healthy living goals:

High-protein meals help build and repair muscles
Increased muscle speeds metabolism
Stronger muscles make everyday life easier and prevent falls
Reducing carbs (or choosing whole-grain and natural carbs) promotes better blood sugar control
Reducing evening carbs can lead to more restful sleep and steady energy levels the next day.

These meals are delicious, easy to prepare, and perfect for the whole family.

FAQ

What are the benefits of a high-protein, low-carb diet?

A high-protein, low-carb diet can help you lose weight, improve muscle mass, and stabilize blood sugar levels. It can also reduce cravings, keep you fuller longer, and support overall metabolic health.

What foods should I include in a high-protein, low-carb diet?

Focus on lean proteins like chicken, turkey, fish, eggs, and plant-based options such as tofu and legumes. For low-carb options, include leafy greens, non-starchy vegetables, and healthy fats like avocado, nuts, and seeds.

Can I lose weight on a high protein, low carb diet?

Yes, you can lose weight on a high-protein, low-carb diet. This eating plan helps reduce your overall calorie intake while keeping you full and satisfied. High-protein foods boost metabolism and help preserve lean muscle mass during weight loss, which is essential for maintaining a healthy body composition. Additionally, by lowering your carb intake, your body starts to burn stored fat for energy, which can lead to more effective fat loss. Many people find that this approach helps them lose weight and improves their energy levels and overall well-being.

7-Day High-Protein Dinner Meal Plan for Weight Loss Free PDF Printable

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Healthy Breakfast Meal Prep Plan to Boost Your Metabolism & Energy

Do you want a done-for-you meal prep plan for a week of easy breakfasts? We have it for you with the 7 Day Healthy Breakfast Challenge.

The Holy Mess 7 Day Healthy Breakfast Challenge

Get the best weight loss breakfasts that are easy & fast to prepare.

Prep once, then heat breakfast in just minutes – all week long.
Every meal is hearty, healthy, and tastes fantastic.
Keep your energy going, balance your blood sugar, and feel good all day.
Created specifically for weight loss without hunger.

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This incredibly high-value breakfast kit offers you a whole package of resources for one low price. Get the meal plan, meal prep guide, printable cookbook, and more.

We even give you a valuable bonus that provides options for what to eat the rest of the day, with healthy (and low calorie/points) lunches, dinners, and snacks.

Check out the 7 Day Meal Prep Breakfast Kit now.