A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
I hope everybody had a blessed Thanksgiving that was stuffed with household, associates and laughter! Now that the large day is over- what will we do with all of the leftovers lol? Fortunately fairly a couple of of my leftover recipes are excessive protein like this Turkey Cuban Sandwich or this Turkey Pot Pie– excellent for these chilly days and simple to serve in ramekins for portion management! Completely happy Black Friday Procuring and don’t overlook to help your favourite native companies for Store Small Saturday!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’s going to 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’s going to robotically provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein food plan for the previous few years for muscle acquire, 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 lots of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. Should 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 goal for at the least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
Should 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 many others. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to goal for at the least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform could have to 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 growing protein consumption, particularly when you’ve got any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail listing, 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 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight-reduction 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 listing is complete and contains all the things you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/1)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,367* Protein: 105.5g
TUESDAY (12/2)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Prompt Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa and a pair of ounces avocado
Complete Energy: 1,126* Protein: 100.5g
WEDNESDAY (12/3)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: LEFTOVER Prompt Pot Cuban Pork with Arroz Congri and Fast Cabbage Slaw
Complete Energy: 1,253* Protein:103.5g
THURSDAY (12/4)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Beef Barley Soup with 2 ounces complete grain baguette
Complete Energy: 1,155* Protein: 107g
FRIDAY (12/5)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: LEFTOVER Beef Barley Soup with 2 ounces complete grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas
Complete Energy: 1,300* Protein: 103.5g
SATURDAY (12/6)
B: Pumpkin Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT
Complete Energy: 529* Protein: 34g
SUNDAY (12/7)
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (recipe x 2)
D: 30 Cloves Garlic Rooster with Prompt Pot Mashed Potatoes and Roasted Parmesan Inexperienced Beans
Complete Energy: 1,429* Protein: 104g
*That is only a information, girls 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring listing
Produce
- 2 massive bananas
- 1 massive lemon
- 1 medium grapefruit
- 2 medium limes
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 1 massive cucumber
- 2 medium crimson bell peppers
- 1 medium inexperienced bell pepper
- 1 massive Fresno chili
- ¾ pound inexperienced beans
- ¾ pound sliced mushrooms
- 1 medium head broccoli florets
- 1 small bunch celery
- 2 medium carrots
- 1 pound child gold or crimson potatoes
- 2 kilos Russet potatoes
- 4 massive heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1/2 small head white cabbage
- 1 medium head Romaine or Butter lettuce
- 1 small bunch scallions
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary oregano
- 1 small bunch contemporary cilantro (can sub oregano for garnish on Cuban Pork, if desired)
- 1 small bunch contemporary Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 container contemporary salsa
- 1 small crimson onion
- 4 small yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless hen breasts
- 6 bone-in hen thighs
- 1 pound peeled and deveined massive shrimp
- 1 ½ kilos sushi grade tuna
- 1 ½ kilos (4) skin-on salmon filets
- 3 kilos boneless pork shoulder blade roast
- 1 ½ kilos beef stew meat, comparable to chuck
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)
- Vanilla extract
- Cinnamon
- Pumpkin pie spice
- Maple syrup
- Garlic powder
- Scorching sauce (comparable to Cholula)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Frank’s RedHot sauce
- Furikake (can sub sesame seeds if desired)
- Mayonnaise
- Decreased sodium soy sauce*
- Bay leaves
- Cumin
- Oregano
- Apple cider vinegar
- Dijon mustard
- Floor cloves
- Madras curry powder
- Crimson wine vinegar
- Smoked paprika
- Ancho chili powder
- Cayenne pepper
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 small container gentle bitter cream
- 1 small container whipped butter
- 1 pint low fats buttermilk
- 1 bottle/jar gentle blue cheese or ranch dressing (or elements to make your individual)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag or block gruyere or cheddar cheese (elective, for Mushroom Spinach Eggs)
- 1 bundle cotija, queso blanco or queso fresco
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small loaf sliced complete grain bread
- 1 (10-ounce) multigrain baguette
- 1 bundle corn tortillas
- 1 small bundle oat flour
- 1 bundle lasagna noodles (NOT no-boil)
- 1 small bundle dry pearled barley (if shopping for from bulk bin, you want 2/3 cup)
- 1 small bundle dry brown rice (or 4 cups pre-cooked)
- 1 small bundle dry lengthy grain white rice
Canned and Jarred
Misc. Dry Items
- Baking powder
- Cornstarch
- Monk fruit sweetener or sweetener of your alternative
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 bottle gentle dry white wine (comparable to Kim Crawford Illuminate Sauv Blanc)
*You should purchase gluten free, if desired
