A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
As we wrap up this weekends vacation celebrations and step into the brand new season, who’s able to embrace all the things spring has to supply?
Spring isn’t only a time for cleansing out closets—it’s a psychological and bodily refresh, too. Longer days and extra sunshine can raise our moods by boosting serotonin ranges, whereas spending time open air (gardening is nice train!) helps scale back stress, improve power, and enhance sleep. Plus, with recent fruits and veggies coming into season, it’s the proper time to nourish our our bodies with vibrant, wholesome meals!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. To this point I’ve all the things 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 telephone) so it should robotically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight-reduction 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know quite a lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
In the event 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 forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to purpose for a minimum of 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate might have to restrict protein to keep away from problems. It’s all the time 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 pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you want to get on the e-mail checklist, you possibly can 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 possibly can 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 nicely. 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 checklist is complete and contains all the things you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (4/21)
B: Breakfast Quesadilla
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,210* Protein: 101.5g
TUESDAY (4/22)
B: Breakfast Quesadilla
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Floor Turkey Taco Skillet with Cilantro Lime Cauliflower Rice
Complete Energy: 1,254* Protein: 112g
WEDNESDAY (4/23)
B: Breakfast Quesadilla
L: Meals Cart-Fashion Hen Salad with White Sauce
D: Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,184* Protein: 103.5g
THURSDAY (4/24)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Meals Cart-Fashion Hen Salad with White Sauce
D: LEFTOVER Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,167* Protein: 101.5g
FRIDAY (4/25)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Egg Salad over 2 cups blended greens
D: Baked Steelhead Trout (recipe x 2) with Lemon Asparagus Couscous Salad with Tomatoes
Complete Energy: 1,077* Protein: 107g
SATURDAY (4/26)
B: 2 eggs (any fashion) with Breakfast Sausage, 1 slice complete grain toast and 1 cup mango
L: Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 725* Protein: 60g
SUNDAY (4/27)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: Turkey Membership (recipe x 4) with 8 child carrots
D: Pork Chops with Dijon Herb Sauce and Baked Risotto
Complete Energy: 1,080* Protein: 101.5g
*That is only a information, girls 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Buying checklist
Produce
- 4 small mangos
- 4 medium very ripe bananas
- 1 (12-ounce) container strawberries
- 2 (6-ounce) containers berries (your selection)
- 3 small PLUS 3 medium PLUS 1 massive lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium jalapeno
- 1 ½ kilos asparagus
- 1 medium cucumber
- 1 small bunch celery
- 1 massive bag child carrots
- 1 medium head cauliflower (should buy 2 luggage pre-riced, if desired)
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent basil (can sub dry in Marinara, if desired)
- 1 small bunch/container recent chives
- 1 small bunch/container recent thyme (can sub dry Breakfast Sausage, if desired)
- 1 small bunch/container recent sage (can sub dry in Breakfast Sausage, if desired)
- 1 massive head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag blended greens
- 1 small PLUS 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 medium crimson onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal cooked hen breakfast sausage hyperlink (should buy frozen if desired)
- 1 pound uncooked candy Italian hen sausage
- 1 package deal center-cut bacon
- 2 kilos 93% lean floor turkey
- 1 ½ kilos boneless, skinless hen thighs
- 1 ¼ kilos (4) bone-in pork chops
- 1 ¼ kilos cooked peeled, deveined tail-off jumbo shrimp
- 1 ½ kilos skin-on steelhead trout
- ¾ pound sliced deli turkey breast (I like Boar’s Head)
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)
- Vanilla bean paste or vanilla extract
- Turmeric
- Common or mild mayonnaise
- Apple cider vinegar
- Floor cumin
- Oregano
- Harissa sauce (elective, for topping Meals Cart Hen Salad)
- Paprika
- Smoked paprika
- Diminished sodium soy sauce*
- Sesame oil
- Sesame seeds
- Sriracha sauce (elective, for topping Tofu Poke Bowl)
- Fennel seeds
- Nutmeg
- Pink wine vineger
- Chili powder
- Cayenne pepper
- Bay leaves
- Dijon mustard
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container diminished fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container fats free ricotta cheese
- 1 (16-ounce) container complete milk plain yogurt (not Greek)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded or block diminished fats cheddar cheese (can sub Mexican cheese mix in Breakfast Quesadilla, if desired)
- 1 small wedge recent Parmesan cheese
- 1 small wedge recent Pecorino Romano cheese (can sub ½ cup Parmesan in Baked Pasta, if desired)
- 1 small field butter
Grains*
- 1 package deal dry arborio rice
- 1 package deal dry complete wheat pearl couscous
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 package deal dry rigatoni pasta
- 1 loaf sliced complete grain bread (I like Dave’s Killer Bread)
- 1 package deal (7-inch) low carb tortillas
- 1 massive package deal tortilla chips
Canned and Jarred
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar salsa
- 1 medium jar blended Italian pitted olives
- 1 small jar capers
- 2 (32-ounce) cartons low sodium vegetable or hen broth
- 1 (14-ounce) can hen inventory or broth
- 1 (15-ounce) can pinto beans
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
Frozen
- 1 small package deal shelled edamame
- 1 small package deal corn kernels
- 1 small package deal peas
- 1 (10-ounce) package deal chopped spinach
Misc. Dry Items
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small container unflavored pea or whey protein powder
- 1 small package deal floor flaxseed
- 1 small package deal granulated sugar
- Cornstarch
*You should buy gluten free, if desired
