This post contains affiliate links.
I’m back with this week’s meal plan! High protein all week, easing into fall with soups, casseroles 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
As an Amazon Associate, I earn from qualifying purchases. If you click through and buy something, I may earn a small commission at no extra cost to you.
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: Oatmeal Chocolate Chip Banana Muffins
2 WW Points per muffin
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: High Protein Cottage Cheese Crunch Bowl
240 cal / 9g protein · 2 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Crockpot Chicken Piccata
360 cal / 52g protein
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
TUESDAY
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: Chicken Enchilada Soup
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: Carrot Cake High Protein Bagels
7 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Same as Tuesday — Chicken Enchilada Soup. One batch covers both days.
Dinner: Lightened Up Pierogi Casserole
470 cal / 17g 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: Creamy Crockpot Greek Chicken
418 cal / 55g protein
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Air Fryer Chicken Fried Steak
6 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: Crunchwrap Supreme Egg Rolls
600 cal / 44g protein
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Healthy Chicken Tetrazzini
485 cal / 30g protein · 11 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
SATURDAY
Breakfast: Jumbo Zucchini Bread Muffins
166 cal / 8g protein · 3 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Lunch: Same as Friday — Crunchwrap Supreme Egg Rolls.
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 — Jumbo Zucchini Bread Muffins. They freeze beautifully.
Lunch: Creamy Cajun Shrimp Zoodle Bowls
2 WW Points
👉 Want this recipe’s printable grocery list? 👉 Download the PDF
Dinner: Prosciutto Spinach Stuffed Chicken
10 WW Points
👉 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 and lunches with full numbers run 360–600 calories with 30–55g 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 leans into fall without going all-in — zucchini muffins, a pierogi casserole, tetrazzini. Comfort food that still fits the plan.
- The enchilada soup and the tetrazzini both freeze well, so double a batch if you want backup dinners into October.
- Good protein variety this week: chicken, beef, turkey, shrimp, and a meatless pierogi night. Swap any two dinners if your week reshuffles.
- 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 crockpot night, an air fryer night, a couple of oven bakes, and a no-cook lunch. Check each recipe for its specific method.
How much protein is in this plan?
The meals with published numbers run 30–55g of protein. Several others 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 crunchwrap egg rolls, the pierogi casserole, and the chicken tetrazzini 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.
Leave a Reply