A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Searching for recipes that fulfill your cravings and helps your wellness objectives? These high-protein dishes are the proper stability of taste and performance. Whether or not you’re meal-prepping for the week, need a excessive protein snack after your exercise, or are simply trying to up your protein objectives, I’m right here that will help you out!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve every thing from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it would mechanically provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein food plan for the previous few years for muscle achieve, and it’s been a complete sport changer for me! I really feel stronger and extra happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know loads of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who take pleasure in it, I’ll share 1 or 2 every month. Plus, I’m engaged on a high-protein cookbook, so keep tuned!
To succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
For those who’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, and many others. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must purpose for at the least 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and many others. At all times discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate could must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being situations.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail checklist, you’ll be able to subscribe right here so that you by no means miss a meal plan!
Final Skinnytaste Meal Planner
Get the Skinnytaste Final Meal Planner! The 52 week spiral certain meal planner has weekly meal planning grids you’ll be able to tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating regimen Meal Plan:
Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery checklist is complete and contains every thing you might want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Rooster Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame
Complete Energy: 1,305* Protein: 100g
TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Type Black Beans and Skillet Mexican Zucchini
Complete Energy: 1,238* Protein: 104g
WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Complete Energy: 1,172* Protein: 103.5g
THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Complete Energy: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices entire grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Complete Energy: 1,251* Protein: 100.5g
SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Rooster Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Complete Energy: 711* Protein: 61.5g
SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Rooster Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus
Complete Energy: 1,150* Protein: 103.5g
*That is only a information, ladies ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.
Buying checklist
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 massive peach
- 1 (6-ounce) container recent blackberries
- 1 (6-ounce) container recent raspberries
- 1 (6-ounce) container recent blueberries
- 1 (12-ounce) container recent strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece recent ginger
- 1 small bunch celery
- 1 small bag child carrots
- ½ pound child bella mushrooms
- 1 pound asparagus
- 1 medium English cucumber
- 1 pound zucchini
- 1 small PLUS 3 medium crimson bell peppers
- 1 medium orange bell pepper
- 1 medium head broccoli florets
- 1 small bunch broccolini
- 1 small bunch scallions
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small container/bunch recent basil
- 1 small container/bunch recent oregano (non-compulsory, for Greek Orzo Salad)
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 11 massive heirloom or beefsteak tomatoes
- 3 medium crimson onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 bundle center-cut bacon
- 2 kilos lean boneless pork sirloin roast
- 3 kilos beef prime spherical roast
- 4 kilos boneless, skinless rooster breasts
- 1 ½ kilos (4) white fish fillets reminiscent of branzino, snapper, halibut, or cod
- 1 ½ kilos jumbo peeled and deveined shrimp
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Honey
- Turmeric
- Common or mild mayonnaise
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning or substances to make your personal
- Sazon seasoning
- Common or lowered sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaves
- Parsley
- Oregano
- Thyme
- Basil
- Cumin
- Tajin (or different chili lime seasoning)
- Chili powder
- Cayenne pepper
- Pink wine vinegar
- Crushed crimson pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (1-pound) bundle additional agency tofu
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 bundle skinny sliced provolone cheese
- 1 small bundle feta cheese
- 1 small bundle blue cheese
- 1 small bundle goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your selection)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart unsweetened vanilla almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt Grains
- 1 small loaf entire grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf entire wheat Italian or French bread
- 1 bundle orzo pasta
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (2.6-ounce) bundle mild tuna in water
- 1 small jar pickled jalapenos
- 1 (16-ounce) jar pepperoncini
- 1 small jar pitted kalamata olives
- 1 small jar inexperienced olives
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can lowered sodium vegetable broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 massive bundle in-pod edamame
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle chia seeds
- 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried unsweetened cranberries
- 1 small bundle shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle stone floor polenta (reminiscent of Bob’s Pink Mill)
- Monk fruit sweetener, stevia or sweetener of your selection
- Cornstarch or arrowroot powder
*You should buy gluten free, if desired
