A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Thanks all a lot for holding Skinnytaste Excessive Protein on The New York Instances Bestseller checklist for one more week! I’m so grateful to your wonderful evaluations and love seeing your posts about how a lot you’re having fun with the brand new recipes. Preserve sharing and maintain cooking — it means the world to me!
Because the climate cools, I can’t assist however crave all issues pumpkin. Pumpkin Pie Dip and this Turkey Pumpkin Chili are two of my seasonal favorites — cozy, comforting, and excellent for fall. What’s your favourite pumpkin recipe? I’d love to listen to what’s cooking in your kitchen!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point I’ve the whole lot 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 can mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, 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 plenty 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 case 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 usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
In case 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 is best to intention for a minimum of 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so on. At all times 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 lowered 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 if in case you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood 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! In case 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 properly. 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 the whole lot it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (11/3)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,282* Protein: 102g
TUESDAY (11/4)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Wholesome Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Complete Energy: 1,127* Protein: 103.5g
WEDNESDAY (11/5)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Complete Energy: 1,395* Protein:110.5g
THURSDAY (11/6)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Turmeric Roasted Rooster with Candy Potatoes
Complete Energy: 1,460* Protein: 113.5g
FRIDAY (11/7)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Broccoli and Orzo
Complete Energy: 1,374* Protein: 106g
SATURDAY (11/8)
B: Peanut Butter Breakfast Oatmeal (recipe x 4)
L: Cabbage Soup with Rooster and Pork and a small entire grain roll with 2 teaspoons butter
D: DINNER OUT
Complete Energy: 764* Protein: 41.5g
SUNDAY (11/9)
B: Breakfast Burritos and an orange
L: LEFTOVER Cabbage Soup with Rooster and Pork and a small entire grain roll with 2 teaspoons butter
D: Prosciutto Wrapped Stuffed Turkey Tenderloin with Apples and Kale with Prompt Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Complete Energy: 1,289* Protein: 106.5g
*That is only a information, girls 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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Procuring checklist
Produce
- 1 (6-ounce) container recent blueberries
- 1 (6-ounce) container recent raspberries
- 1 (12-ounce) container recent strawberries (should purchase frozen, if desired)
- 5 medium bananas
- 2 giant candy apples (corresponding to Cosmic Crisp, Golden Scrumptious, Honey Crisp or Fuji)
- 7 medium oranges
- 3 medium PLUS 1 giant lemon
- 5 medium limes
- 1 giant (7-ounce) Hass avocado
- 2 medium heads garlic
- 2 giant shallots
- 1 ½ kilos recent inexperienced beans
- 10 ounces Cremini mushrooms
- 1 small PLUS 3 medium carrots
- 2 medium crimson bell peppers
- 1 medium yellow bell pepper
- 1 medium head broccoli florets
- 1 medium head cauliflower
- 1 pound candy potatoes
- 2 kilos Russet potatoes
- 3 giant leeks
- 1 medium bunch scallions
- 1 small container/bunch recent dill
- 1 small container/bunch recent sage
- 1 small container/bunch recent thyme
- 1 medium bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch Tuscan kale
- 1 giant head crimson cabbage
- 1 small head white cabbage (should purchase pre-shredded, if desired)
- 1 small crimson onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 giant bundle thinly sliced prosciutto (you want 5 ounces)
- 1 rotisserie rooster
- 1 pound boneless, skinless rooster breasts
- 4 rooster drumsticks
- 4 bone-in rooster thighs
- 1 ½ pound turkey tenderloin or 1 small boneless breast
- 1 pound (4) skinless agency fish fillets corresponding to cod, snapper or mahi mahi
- 1 ½ kilos (4) skinless white fish fillets corresponding to fluke, flounder or halibut
- 1 pound nation type boneless pork ribs
- 1 pound 90% or 93% lean floor beef
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 extract
- Pure maple syrup (should purchase sugar free, if desired)
- Floor cinnamon
- Bay leaves
- Cumin
- Turmeric
- Chili lime seasoning corresponding to Tajin Traditional
- Mild mayonnaise
- Chili powder
- Garlic powder
- Smoked paprika
- Floor Ginger
- Herbs de Provence or poultry seasoning
- Scorching sauce (non-compulsory, for serving with Omelet Wrap and Breakfast Burritos)
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint milk of selection
- 1 pint lowfat buttermilk
- 1 small field unsalted butter
- 1 small tub whipped butter
- 1 small tub gentle bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container lowered fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge recent Parmesan cheese
- 1 small block fontina cheese
Grains*
- 1 bundle dry orzo pasta
- 1 bundle lasagna noodles (NOT no boil)
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread Good Seed)
- 1 bundle small entire grain rolls (you want 8)
- 1 bundle (8-inch) low carb entire wheat or white tortillas (I like La Tortilla Manufacturing facility or Ole Excessive Wellness)
- 1 small bundle corn tortillas (you want 8)
- 1 giant bundle tortilla chips
- 1 small container fast or quaint oats
Canned and Jarred
- 1 small jar capers
- 1 small jar entire grain mustard
- 1 small jar pesto (or elements to make your personal)
- 1 (24-ounce) jar marinara sauce (or elements to make your personal)
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel gentle diced tomatoes with inexperienced chilies
- 1 (15-ounce) can black beans
- 1 (15-ounce) can kidney beans
- 1 (32-ounce) carton low sodium rooster inventory or broth
- 1 small jar pure unsweetened creamy peanut butter
Misc. Dry Items
- 1 small bundle floor flaxseed (meal)
- 1 small bundle chia seeds
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of your selection
- 1 bundle rooster bouillon cubes (corresponding to Knorr)
- 1 small bottle brandy (you want 1.5 ounces)
- 1 bottle white wine
- 1 small bundle almonds (if shopping for from bulk bin, you want ¼ cup)
Non-Meals Gadgets
*You should buy gluten free, if desired
