A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
I’m thrilled to lastly reveal the duvet of my subsequent cookbook—Skinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gasoline Your Day—coming October 7! This assortment options 100 scrumptious recipes, every full of 30+ grams of protein to maintain you full, glad, and energized all day lengthy. Plus, I’ve included a number of high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the duvet—I can’t wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. Thus far I’ve every little thing from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it can mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein food plan for the previous few years for muscle achieve, 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 a number of you wrestle with hitting your protein targets, 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 succeed in 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 no less than 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein it’s best to 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 possibly can seek for recipes by course within the index. Relying in your targets, it’s best to goal for no less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so forth. All the time speak to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could have to 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 rising protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail listing, you possibly can subscribe right here so that you by no means miss a meal plan!
Get the Skinnytaste Final Meal Planner! The 52 week spiral sure 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 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 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 subsequent day. The grocery listing is complete and contains every little thing it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Complete Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Wholesome Cod Fish Tacos with Prompt Pot Refried Beans
Complete Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Complete Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Prompt Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Complete Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Prompt Pot Mashed Potatoes and a couple of cups blended greens with 2 teaspoons gentle French dressing
D: Drunken Noodles
Complete Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ⅛ Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ⅛ Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,152* Protein: 112.5g
*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Purchasing listing
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece recent ginger
- 3 massive (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) pink potatoes
- 2 kilos Russet potatoes
- ½ pound child potatoes
- 3 ounces white mushrooms
- 1 ½ kilos skinny asparagus
- 1 small bundle sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- ½ small head inexperienced cabbage (should buy pre-shredded, if desired)
- ½ small head pink cabbage (should buy pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 small bunch/container recent Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium pink onion
- 1 medium yellow onion
- 4 massive white onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ¾ pound turkey breakfast sausage
- 1 (4-ounce) bundle sliced prosciutto
- 1 ½ kilos cooked octopus
- 1 pound massive peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets corresponding to cod, snapper or mahi mahi
- 1 rotisserie rooster
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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)
- Turmeric
- Common or gentle mayonnaise (I like Hellman’s)
- Crimson wine vinegar
- Curry powder
- Common or decreased sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (corresponding to Tajin Traditional)
- Chili powder
- Cayenne pepper (non-obligatory, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (non-obligatory topping for Cheeseburger)
- Yellow mustard (non-obligatory topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Gentle French dressing dressing (or make your personal with components in listing)
Dairy & Misc. Refrigerated Gadgets
- 2 dozen massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint complete or decreased fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container gentle bitter cream
- 1 small container whipped butter
- 1 small bundle goat cheese
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) bundle sliced decreased fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 bundle (8 or 9-inch) low carb complete wheat tortillas (corresponding to La Tortilla Manufacturing facility)
- 1 small bundle corn tortillas (you want 8)
- 1 small loaf sliced complete wheat bread
- 1 bundle complete wheat hamburger buns
- 1 (8-ounce) bundle thick rice noodles
- 1 small bundle all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can rooster broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (non-obligatory, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar decreased sugar cherry preserves
Frozen
- 1 massive bundle (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle darkish brown sugar
- 1 small bundle floor flaxseed
- 1 small bundle unflavored pea or whey protein powder
- 1 small bundle dry pinto beans
*You should purchase gluten free, if desired
