A free, 7-day excessive protein weight-reduction plan 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 Weight-reduction plan Meal Plan
Nonetheless looking for that excellent current or stocking stuffer? Look no additional! My Skinnytaste Excessive Protein Cookbook makes an exquisite reward beneath the tree, and any of my different books are positive to please even the pickiest of palates. It’s also possible to store my kitchen, cooking and different favorites right here!
Replace About New WW Factors Plan
For all my WW associates, 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 every part 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 routinely provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, 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 a number of you battle 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for no less than 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re undecided 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 possibly can seek for recipes by course within the index. Relying in your objectives, it is best to intention for no less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Word
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might must restrict protein to keep away from issues. It’s all the time finest 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 situations.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group 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! In case 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 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 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 checklist is complete and consists of every part it’s good to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Complete Energy: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Rooster Brown Rice Bowl
D: Floor Turkey Taco Skillet
Complete Energy: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Cut up
L: Turkey Membership and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup complete wheat orzo and Oven Roasted Cauliflower
Complete Energy: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
D: DINNER OUT
Complete Energy: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
D: Complete Roasted Rooster with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Complete Energy: 1,196* Protein: 114g
*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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying Checklist
Produce
- 1 medium PLUS 1 giant apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or purple grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 giant carrots
- 2 kilos purple potatoes
- 2 giant candy potatoes
- 1 giant head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium purple beets
- 2 medium golden beets
- 2 medium bunches scallions (you want about 15)
- 1 giant bag tri-color coleslaw (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent dill
- 1 small bunch/container recent rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 giant beef steak tomato
- 4 giant white onions
- 1 small PLUS 1 medium purple onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 giant package deal center-cut bacon (you want 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless hen breasts (or ½ pound pre-cooked)
- 1 complete (3-pound) hen
- 2 kilos 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 1 giant (about 5 kilos) beef brisket
- 1 ½ kilos (4) skinless fish fillets comparable to Fluke, Flounder or Halibut
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)
- Sizzling sauce (non-obligatory, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Floor cinnamon
- Mild mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Objects
- 1 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your alternative
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small tub whipped butter or field of unsalted
- 1 (16-ounce) container mild bitter cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 small wedge recent Parmesan cheese
Grains*
- 1 package deal (8 or 9-inch) low carb complete wheat tortillas (comparable to La Tortilla Manufacturing unit)
- 1 small package deal quaint or fast oats
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 giant dangerous tortilla chips
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 package deal dry complete wheat orzo pasta
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or elements to make your individual)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Items
- 1 small package deal chia seeds
- 1 package deal sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small package deal granulated sugar
- 1 small package deal pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles and cherries (non-obligatory topping for Breakfast Banana Cut up)
*You should purchase gluten free, if desired
