A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Whereas the eating regimen adopted throughout Lent isn’t particularly excessive protein, it may nonetheless embody good quantities of plant-based proteins. Frequent protein-rich meals throughout Lent can embody legumes, tofu, nuts and seeds and complete grains. Don’t neglect to incorporate seafood in your meals, like this Baked Salmon that can assist you meet your protein targets for the week! For these of you who observe, I want you a blessed Lent.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To date I’ve the whole lot from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it’s going to routinely provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, and it’s been a complete sport 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 a number of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to get pleasure from 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 targets, I usually 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. If you happen to’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
If you happen to’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 favor, you may seek for recipes by course within the index. Relying in your targets, you must goal for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate might have to 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 when you have any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail record, you may 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 may 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 record is complete and contains the whole lot you have to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (3/10)
B: Zucchini Oats
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Madison’s Favourite Beef Tacos** and Greatest Guacamole (½ recipe) with 12 tortilla chips
Whole Energy: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: Excessive Protein Omelet with 1 cup combined berries
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Whole Energy: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: Excessive Protein Omelet with 1 cup combined berries
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Floor Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Whole Energy: 1,120* Protein: 100g
FRIDAY (3/14)
B: Excessive Protein Omelet with 1 cup combined berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Whole Energy: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Hen Soup
D: DINNER OUT
Whole Energy: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Hen Membership Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Whole Energy: 1,207* Protein: 100g
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Freeze any leftover you/your loved ones gained’t eat.
Purchasing record
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container recent strawberries
- 1 (6-ounce) container berries (your alternative)
- 1 ½ kilos seedless crimson or inexperienced grapes
- 1 medium lime
- 2 medium PLUS 1 massive lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium crimson bell peppers
- 1 medium head broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 massive Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces recent peas (can sub a small bag of frozen, if desired)
- ½ pound sliced child bella mushrooms
- 1 massive bunch scallions (you want about 12)
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 (1-pound) clamshell/bag recent child spinach
- 1 (1-pound) clamshell/bag recent child arugula
- 1 massive head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 massive vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium candy yellow onions
- 1 small yellow onion
- 1 small crimson onion
- Contemporary salsa or guacamole (non-obligatory, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 package deal recent or frozen rooster breakfast sausage hyperlinks (you want about 5 ounces)
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 1 pound boneless, skinless rooster thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ kilos 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 2 kilos lean boneless pork sirloin (heart rib) roast
- 1 ¼ kilos (4) skinless white agency fish fillets (similar to grouper, flounder, bass or halibut)
- 1 ½ kilos peeled and deveined shrimp
- 1 package deal heart minimize bacon
- ¾ pound sliced deli rooster or turkey breast
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)
- Floor cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Crimson wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed crimson pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Objects
- 1 quart liquid egg whites
- 1 dozen massive eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your alternative (almond, oat, and so on.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small tub gentle bitter cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded lowered fats shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 skinny slices) Gruyere or Swiss cheese
- 1 small package deal feta cheese
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 small package deal fast oats
- 1 package deal (7-inch) low carb tortillas (similar to Mission Carb Steadiness)
- 1 package deal crunchy corn taco shells (you want a minimum of 8 or as much as 16 should you don’t freeze leftover meat)
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 1 small package deal dry stone-ground polenta
- 1 small package deal dry quinoa
- 1 small baguette or sourdough loaf
- 1 package deal dry brief complete wheat pasta (similar to cellentani or fusilli)
- 1 package deal dry (NOT no-boil) lasagna noodles
- 1 massive bag tortilla chips
- 1 small package deal unbleached all-purpose flour
- 1 package deal seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or elements to make your personal)
- 1 jar marinara (or elements to make your personal)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons rooster bone broth
- 1 (15-ounce) can common or low sodium rooster broth
Frozen
- 1 massive bag blueberries (you want about 3 cups)
- 1 massive bag sliced strawberries (you want about 3 cups)
Misc. Dry Items
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle gentle white wine
Non-Meals Objects
*You should buy gluten free, if desired
