A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Protein isn’t only for bodybuilders or gym-goers—it’s important for everybody. It helps with muscle restore, retains your pores and skin glowing, and most significantly, it retains you feeling fuller longer. In the course of the sizzling months, you won’t really feel as hungry as normal (thanks, warmth), however you continue to want to offer your physique the correct vitamins to maintain it working easily. Excessive-protein meals are nice as a result of they’re filling, and you may pack them into recent, mild, and refreshing dishes like that received’t weigh you down (or warmth up the kitchen!) like my Air Fryer Greek Rooster or this Soy-Marinated Beef and Broccoli Skewers. Be sure to remain hydrated too!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. To this point I’ve all the pieces from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it is going to routinely provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, and it’s been a complete recreation changer for me! I really feel stronger and extra glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know numerous you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. When you 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 achieve my protein objectives, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
When you’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 so on. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it’s best to goal for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so on. At all times discuss to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs 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! When you 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 sure 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 really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as nicely. 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 subsequent day. The grocery checklist is complete and contains all the pieces it’s good to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup blended berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small entire grain roll
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,482* Protein: 103g
TUESDAY (7/18)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup blended berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small entire grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Complete Energy: 1,593* Protein: 116g
WEDNESDAY (7/19)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Rooster (recipe x 2)
Complete Energy: 1,558* Protein: 122.5g
THURSDAY (7/20)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Complete Energy: 1,479* Protein: 112.5g
FRIDAY (7/21)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Poke Salad (½ recipe)
D: Shrimp Foil Packets (recipe x 2) and Orzo with Zucchini and Tomato
Complete Energy: 1,176* Protein: 102g
SATURDAY (7/22)
B: Traditional Egg Salad on 1 slice sourdough bread with a peach
L: Air Fryer Rooster Bites with Panzanella (½ recipe)
D: DINNER OUT
Complete Energy: 676* Protein: 56.5g
SUNDAY (7/23)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: LEFTOVER Air Fryer Rooster Bites with Chopped Wedge Salad
D: Juicy Grilled Pork Chops and Macaroni Salad with Tomatoes and Grilled Asparagus
Complete Energy: 1,113* Protein: 122.5g
*That is only a information, ladies ought to goal 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Purchasing checklist
Produce
- 4 medium peaches
- 4 medium bananas
- 1 (12-ounce) package deal strawberries
- 3 (6-ounce) packages berries (your selection)
- ¾ pound cherries
- 2 small (5-ounce) PLUS 1 massive (7-ounce) Hass avocados
- 5 medium lemons
- 2 massive heads garlic
- 1 medium PLUS 1 massive crimson bell pepper
- 1 medium inexperienced bell pepper
- 2 massive cubanelle peppers
- 1 small English cucumber
- 1 medium cucumber
- 1 small PLUS 2 medium
- ¼ pound white mushrooms
- 1 small ear of corn
- 1 pound asparagus
- 1 ½ kilos broccoli florets
- 1 small bag child carrots
- 1 massive bunch scallions (you want about 10)
- 1 small bunch/container recent chives
- 1 small bunch/container recent basil
- 1 small bunch/container recent dill
- 1 small (elective, for Ropa Vieja) PLUS 1 massive bunch cilantro
- 1 medium bunch culantro (elective, if you will discover it, for Sofrito)
- 1 medium head butter lettuce
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag blended greens
- 1 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) container cherry or grape tomatoes
- 5 medium heirloom or beef steak tomatoes
- 2 small PLUS 2 medium vine-ripened tomatoes
- 1 small plum tomato
- 2 small PLUS 1 medium crimson onion
- 1 small PLUS 1 medium PLUS 1 massive yellow onions
Meat, Poultry and Fish
- 1 package deal smoked turkey sausage, akin to kielbasa
- 1 package deal center-cut bacon
- ¼ pound sushi grade tuna
- 2 kilos massive or extra-large peeled deveined shrimp
- 4 ½ kilos boneless, skinless hen breasts
- 1 ⅓ pound 93% lean floor turkey
- 2 kilos flank steak
- 1 ⅔ kilos (4) bone-in middle reduce pork chops
Condiments and Spices
- Additional 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)
- Vanilla bean paste or vanilla extract
- Common or mild mayonnaise
- Paprika
- Turmeric
- Decreased sodium soy sauce*
- Sesame oil
- Sriracha
- Wasabi paste
- Rice wine vinegar
- Furikake
- Italian dressing
- Adobo seasoning
- Italian seasoning
- Sazon
- Sesame seeds
- Oregano
- Garlic powder
- Cumin
- Bay leaves
- Dijon mustard
- Ketchup
- Worcestershire sauce
- Thyme
- Onion powder
- Sage
- White vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 2 (14-ounce) packages further agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 jar mild blue cheese dressing (or components to make your personal)
- 1 small package deal blue cheese
- 1 small package deal feta cheese
- 1 small wedge recent Parmesan or Pecorino Romano cheese
Grains*
- 2 small entire grain rolls
- 1 massive loaf sourdough bread
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small package deal dry lengthy grain rice, akin to Carolina
- 1 small package deal fast oats
- 1 package deal dry elbow pasta
- 1 package deal dry orzo pasta
Canned and Jarred
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can black beans
- 1 (28-ounce) can chickpeas
- 1 massive jar pitted kalamata olives
- 1 small jar inexperienced pitted olives
- 1 (2.5-ounce) can sliced black olives
- 1 (32-ounce) carton hen broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- Monk fruit sweetener (or honey, sugar or maple syrup)
- Cornstarch
- 1 small package deal vegetable or hen bouillon cubes
- 1 single-serve bottle dry white wine (can sub ⅓ cup further broth in Ropa Vieja, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 package deal unflavored pea or whey protein powder
- 1 small package deal floor flaxseed (meal)
Non-Meals Objects
*You should buy gluten free, if desired
