A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
Amid the vacation chaos, it’s straightforward to stray from wholesome consuming habits. Discovering stability may be robust, however these gradual cooker and Immediate Pot meals can simplify issues! Fast and simple dinner concepts like these can assist maintain your busy schedule in test whereas nonetheless staying on monitor along with your well being objectives. This excessive protein Ropa Vieja is bound to heat up your loved ones on these chilly winter nights!
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight loss program 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 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 objectives, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for at the very 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 so forth. 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, you must intention for at the very least 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform could must restrict protein to keep away from issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being situations.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood 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 record, 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 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:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of vital bodily capabilities. Meals excessive in protein maintain you feeling fuller longer and will increase metabolism. With my unique 4 week collection, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to achieve your objectives, keep wholesome and robust!
Excessive Protein Weight loss plan 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 record is complete and consists of all the pieces you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/9)
B: Chorizo Breakfast Bowls
L: Buffalo Rooster Salad with 2 tablespoons gentle blue cheese dressing and ½ cup sliced cucumbers
D: Spaghetti Squash Crust Pizza (recipe x 2) and Arugula Salad
Whole Energy: 1,247* Protein: 96.5
TUESDAY (12/10)
B: Chorizo Breakfast Bowls
L: Buffalo Rooster Salad with 2 tablespoons gentle blue cheese dressing and ½ cup sliced cucumbers
D: Crock Pot Picadillo with ¾ cup brown rice** and a pair of ounces avocado
Whole Energy: 1,309* Protein: 107.5
WEDNESDAY (12/11)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce and ¼ cup uncooked almonds
D: Crock Pot Picadillo Stuffed Peppers (recipe x 2)
Whole Energy: 1,254* Protein: 102
THURSDAY (12/12)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce
D: Rooster Parmesan (½ recipe) and Pasta with Roasted Broccoli, Garlic and Oil
Whole Energy: 1,299* Protein: 103.5
FRIDAY (12/13)
B: PB + J Yogurt
L: LEFTOVER Crock Pot Picadillo Stuffed Peppers and ¼ cup uncooked almonds
D: Shrimp with Tuscan White Beans, Spinach and Feta and Mediterranean Quinoa Salad
Whole Energy: 1,222* Protein: 101.5
SATURDAY (12/14)
B: Traditional Egg Salad on Protein Bagels (recipe x 2) with an orange
L: Sesame Crusted Tuna Steak on Arugula
D: DINNER OUT
Whole Energy: 701* Protein: 55.5
SUNDAY (12/15)
B: Protein Bagels with 2 tablespoons gentle cream cheese, 2 ounces smoked salmon and 4 crimson onion rings
L: Sausage Tortellini Soup
D: Air Fryer Breaded Rooster Breast Bites
Whole Energy: 1,200* Protein 106.5
*That is only a information, ladies ought to intention 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 so forth.
**Make an additional 2 cups rice for dinner Wednesday.
Purchasing record
Produce
- 1 handful of crimson seedless grapes
- 4 medium oranges
- 1 medium PLUS 1 giant lemon
- 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small cucumber
- 1 medium English cucumber
- 4 Persian (mini) cucumbers (can sub one other medium English, if desired)
- 7 medium crimson bell peppers (with flat bottoms)
- 2 giant heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 pound child gold or crimson potatoes
- 2 (2.2-pound) spaghetti squashes
- 1 small bag child carrots
- 1 small bunch celery
- 1 ½ kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container contemporary chives (can sub scallion greens for garnish on Egg Salad, if desired)
- 1 small bunch/container contemporary sage
- 1 small bunch contemporary basil or Italian parsley (elective garnish for Rooster Parmesan)
- 1 small bunch contemporary cilantro
- 2 medium heads Romaine lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1 small vine-ripened tomato
- 1 dry pint cherry or grape tomatoes
- 1 giant crimson onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 bundle turkey chorizo
- 1 (8-ounce) bundle smoked salmon
- 1 ¼ kilos sushi grade tuna (purchase frozen or if contemporary, purchase nearer to Saturday)
- 1 pound giant peeled and deveined shrimp
- 3 ½ kilos (7) boneless, skinless hen breasts (can sub 6 ½ ounces canned hen or
- rotisserie hen breast for 1 uncooked [8-ounce] breast, for Buffalo Rooster Salad, if desired)
- ½ pound candy Italian hen sausage
- 2 ½ kilos 93% lean floor beef
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 contemporary peppercorns)
- Garlic powder
- Sizzling sauce, reminiscent of Cholula
- Mayonnaise
- Paprika
- Honey
- Optionally available bagel toppings: reminiscent of all the pieces bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Frank’s RedHot sauce
- Purple wine vinegar
- Toasted sesame oil
- Black and white sesame seeds
- Balsamic vinegar
- Soy sauce*
- Dijon mustard
- Dried oregano
- Cumin
- Bay leaves
- Italian seasoning
Dairy & Misc. Refrigerated Objects
- 1 (9-ounce) bundle three cheese tortellini (reminiscent of Buitoni)
- 1 bottle gentle blue cheese dressing (or components to make your individual)
- 1 (18-pack) giant eggs
- 1 small tub gentle cream cheese
- 1 small field butter (can sub 1 tablespoon olive oil in Rooster Parmesan, if desired)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 2 (5.3-ounce) containers nonfat plain Chobani yogurt
- 1 small wedge contemporary Parmesan or Parmigiano Reggiano cheese
- 1 small wedge contemporary Pecorino Romano cheese
- 1 small bundle cotija, queso blanco or queso fresco (can sub 2 tablespoons feta or cheddar in Chorizo Bowl, if desired)
- 1 (16-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)
- 1 (8-ounce) bag shredded diminished fats cheddar cheese
- 1 small bundle common or diminished fats feta cheese
Grains*
- 1 small bundle unbleached all-purpose or entire wheat flour
- 1 medium bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry quinoa
- 1 (16-ounce) bundle brief pasta (reminiscent of penne or rigatoni)
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar diminished sugar grape jelly
- 1 small jar diminished fats peanut butter
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can no salt added cannellini beans
- 1 (6-ounce) can wild albacore tuna (I like American Tuna)
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 jar Higher than Bouillon Roasted Rooster Base
- 1 (32-ounce) carton unsalted hen bone broth
- 1 (15-ounce) can low sodium hen broth
- 1 (8-ounce) can tomato sauce
- 1 jar tomato basil marinara (or components to make your individual)
Misc. Dry Items
- 1 small bundle unsalted peanuts (if shopping for from bulk bin, you want 1 teaspoon)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want ¼ cup)
- Baking powder
*You should buy gluten free, if desired
