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I’m back with this week’s meal plan! High protein all week, easing into fall with soups and sheet-pan dinners that’ll still make sense in November — plus a printable grocery list for every single recipe.
💥 HIGH PROTEIN SNACKS THAT MAKE THIS MEAL PLAN WAY EASIER 💥
If you’re trying to stay on track, these are the snacks I always keep on hand 👇
🥜 Roasted Salted Pistachios Variety Pack
🍟 Wilde Protein Chips Variety Pack
🥣 Magic Spoon High Protein Cereal
🥩 Chomps Beef Jerky
🥜 Second Nature Keto Crunch Smart Mix
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7-Day Calorie Deficit Meal Plan (Breakfast, Lunch & Dinner)
Short, clear, and easy to follow — this weekly meal plan is designed to keep you full, satisfied, and on track.
High Protein Weekly Meal Plan That Actually Keeps You Full
Every day includes high protein meals to help support your goals while keeping things simple and delicious.
GLP-1 Friendly Meal Plan for the Week
If you’re following a GLP-1 meal plan, these meals are balanced, easy to eat, and not overwhelming.
YOU MAY ALSO LOVE
- 15 High-Protein Rotisserie Chicken Meals
- 25 Sub in a Tub Salad Bowl Recipes
- 10 Easy Chicken Dinner Recipes for Busy Weeknights
Our most-loved plan: 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
THE 7-DAY PLAN
MONDAY
Breakfast: Cottage Cheese Apple Pie Bars
285 cal / 11.5g protein · 6 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Black Bean Corn Salad & Sweet Lime Dressing
0 WW Points (Blue/Purple) · 7 Points (Green)
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Creamy Rotisserie Chicken Brûlée Bake
590 cal / 73.5g protein
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
TUESDAY
Breakfast: Raspberry Chocolate Chip Banana Bread
5 WW Points per slice
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Creamy Pumpkin Bisque with Bacon
149 cal / 6.25g protein · 2 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Crockpot Coca-Cola Chicken
4 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
WEDNESDAY
Breakfast: Bird’s Nest Egg Bites
1–5 WW Points depending on your plan
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Same as Tuesday — Creamy Pumpkin Bisque with Bacon. One batch covers both days.
Dinner: Crispy Chicken and Roasted Sweet Potato Bowl
566 cal / 59g protein
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
RELATED: How I Lost Almost 35 Pounds in 8 Weeks – All 8 Weeks of Meal Plans Included
THURSDAY
Breakfast: Chocolate Espresso Muffins
2 WW Points per regular muffin
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Chicken Enchilada Soup
2 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Crockpot Chicken Pot Pie with Biscuits
7 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
FRIDAY
Breakfast: Same as Thursday — Chocolate Espresso Muffins. Make a double batch Wednesday night.
Lunch: Lightened Up Loaded Nacho Fries
1 WW Point
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Healthy Baked Cheesy Meatball Casserole
Ground turkey breast base — check the recipe card for full nutrition
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
SATURDAY
Breakfast: Homemade Iced Cinnamon Rolls
9 WW Points per roll
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Same as Friday — Lightened Up Loaded Nacho Fries.
Dinner: Stuffed Spaghetti Squash with Ground Turkey Breast & Cheese
Ground turkey breast base — check the recipe card for full nutrition
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
SUNDAY
Breakfast: Same as Saturday — Homemade Iced Cinnamon Rolls.
Lunch: Delicious Chinese Ginger Chicken with Broccoli
4 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Weight Watchers Asian Loaded Chicken Lettuce Cups
Check the recipe card for full nutrition
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
NUTRITION AT A GLANCE
Some of this week’s recipes publish full calorie and protein numbers, and some publish Weight Watchers Points instead — I’ve shown whichever each recipe card actually gives, rather than estimating. The dinners with full numbers run 566–590 calories and 59–73.5g of protein, which clears the high-protein mark comfortably.
Your calorie needs vary based on your body, activity, and any medication — use this as a starting framework and check with your provider or dietitian before making changes.
MY BEST TIPS FOR THIS WEEK
- This week eases toward fall — pumpkin bisque and an apple pie bar breakfast, but nothing that reads as summer-only or already dated.
- The pumpkin bisque and chicken enchilada soup both freeze well, so double a batch if you want backup lunches into October.
- The cinnamon rolls’ original post is titled as a Christmas morning breakfast — that’s just when I first shared them. They work beautifully right now.
- Print the grocery lists before you shop. Every recipe has its own, so you only buy what that meal actually needs.
- Move meals around to fit your real week. This is a framework, not a rulebook.
RELATED: See all 8 weeks of my meal plans here
FREQUENTLY ASKED QUESTIONS
What is a calorie deficit meal plan?
It’s a week of meals designed to keep you a little under your daily calorie needs while still leaving you full, mostly by leaning on high protein and high-volume foods rather than tiny portions.
Is this meal plan GLP-1 friendly?
Yes. The meals are protein-forward and easy on the stomach, which is usually what works best on a GLP-1 medication.
Are the dinners no-oven?
It’s a mix this week — a couple of crockpot nights, a few oven bakes, and one no-cook lunch. Check each recipe for its specific method.
How much protein is in this plan?
The dinners with published numbers run 59–73.5g of protein. Several other meals report Weight Watchers Points instead of grams, so check each recipe’s own card for its exact figure.
Can I swap meals around?
Absolutely. Move things to fit your schedule and repeat whatever you love.
Are these recipes family friendly?
Yes — the meatball casserole, the loaded nacho fries, and the chicken lettuce cups are all easy crowd-pleasers.
Where are the grocery lists?
Every recipe above links to its own printable grocery list PDF. Click the link under any meal to download it.
THAT’S THIS WEEK’S PLAN!
Save the pin, print your grocery lists, and let me know in the comments which meal you’re making first.
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