A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
I’m undecided when you noticed my video, however this week I had the primary take a look at my model new cookbook, Skinnytaste Excessive Protein, and I’m past excited! I’ve poured a lot love into it, and I can’t anticipate you all to lastly get your fingers on a replica. Inside, you’ll discover 100 wholesome, easy, and high-protein recipes that I really hope you’ll take pleasure in as a lot as I do!
You possibly can nonetheless preorder your copy proper now, and it’ll be formally launched on October seventh. Thanks all in your fixed assist— it means the world to me that I get to do what I really like and share it with you!
Get pleasure from this final “formal” weekend of summer time! Grill, make recollections and absorb the solar!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Up to now I’ve every 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 telephone) so it should mechanically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein food plan 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 quite a lot of you wrestle with hitting your protein targets, 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 succeed in my protein targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for at the least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it’s best 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 like, you possibly can seek for recipes by course within the index. Relying in your targets, it’s best to intention for at the least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and many others. All the time speak to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate 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 if in case you have any underlying well being circumstances.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures 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 nicely. 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 subsequent day. The grocery listing is complete and contains every thing it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (8/25)
B: Excessive-Protein Zucchini Omelet for One
L: Hen Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,283* Protein: 103.5g
TUESDAY (8/26)
B: Excessive-Protein Zucchini Omelet for One
L: Hen Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos and Skillet Mexican Zucchini
Complete Energy: 1,245* Protein: 103.5g
WEDNESDAY (8/27)
B: Carrot Banana Protein Smoothie
L: Hen Egg Roll Bowl
D: Hen Divan with ¾ cup brown rice
Complete Energy: 1,287* Protein: 109.5g
THURSDAY (8/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Hen Divan with ¾ cup brown rice
D: Fast Garlic-Lime Marinated Pork Chops with Candy Potato Salad
Complete Energy: 1,337* Protein: 118g
FRIDAY (8/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Hen Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Complete Energy: 1,314* Protein: 109.5g
SATURDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Tuna Soften (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 576* Protein: 48.5g
SUNDAY (8/31)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**
D: Turkey Burger Recipe** with Inexperienced Goddess Potato Salad and Cucumber Tomato Salad**
Complete Energy: 1,375* Protein: 103.5g
*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 resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Regulate recipe serving dimension if serving a crowd
Purchasing listing
Produce
- 1 (12-ounce) container contemporary strawberries
- 1 (6-ounce) container contemporary berries (your alternative)
- 2 medium peaches
- 1 medium ripe banana
- 4 medium apples
- 6 massive lemons
- 3 medium limes
- 2 small (5-ounce) Hass avocados
- 12 mini (Persian) cucumbers (or 3 small English)
- 2 medium heads of garlic
- 1 (2-inch) piece contemporary ginger (or floor ginger)
- 1 small bunch radishes
- 1 medium shallot
- 1 ½ kilos zucchini
- 2 heads child bok choy
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium ears of corn
- 1 ¼ kilos (2 medium) candy potatoes
- 1 ½ kilos child purple potatoes
- 2 ¾ kilos broccoli florets
- 2 massive bunches scallions (you want about 20)
- 1 package deal tri-color slaw or broccoli slaw
- 1 (1-pound) clamshell/bag child arugula
- 1 massive bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 small bunches/containers contemporary herbs (your alternative, resembling mint, dill or basil)
- 1 dry pint cherry or grape tomatoes
- 2 massive heirloom tomatoes
- 2 massive vine-ripened tomatoes (plus [optional] extra for Turkey Burgers)
- 1 small PLUS 1 medium purple onion
Meat, Poultry and Fish
- 1 package deal hen breakfast sausage (should buy frozen, if desired)
- 1 small package deal genoa salami (if shopping for from deli counter, you want 4 ounces)
- 1 pound 93% lean floor hen
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 ½ kilos (4) boneless pork chops
- 1 pound massive peeled and deveined shrimp
- 1 pound wild salmon
- 1 pound skirt steak
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 contemporary peppercorns)
- Turmeric
- Floor cinnamon
- Honey
- Sesame oil
- Mirin (can sub ½ tablespoon dry sherry in Egg Roll Bowls, if desired)
- Mild mayonnaise
- Purple wine vinegar
- Diminished sodium soy sauce*
- Garlic powder
- Parsley
- Crushed purple pepper flakes
- Ancho chili powder
- Cumin
- Chili powder
- Paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (non-obligatory, for serving with Salmon Bowls)
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 (6-ounce) container PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 package deal sliced lowered fats cheddar or American cheese
- 1 (8-ounce) block or bag shredded lowered fats Swiss cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded lowered fats shredded cheddar cheese
- 1 package deal cotija, queso fresco or queso blanco
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small package deal (7-inch) low carb tortillas
- 1 small package deal corn tortillas
- 1 package deal hamburger buns
- 1 small loaf sliced complete grain bread
- 1 package deal dry lasagna noodles (NOT no-boil)
- 1 package deal fusilli pasta (I like Delallo)
- 1 package deal seasoned complete wheat breadcrumbs
- 1 small package deal dry jasmine or sticky rice (or 5 cups pre-cooked)
- 1 small package deal dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
- 1 (12-ounce) jar marinated artichokes
- 1 small jar pickled jalapenos
- 1 jar marinara (or substances to make your personal)
- 1 small jar pesto (or substances to make your personal)
- 1 (14-ounce) can hen broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 small package deal unflavored pea or whey protein
- 1 small package deal floor flax (meal)
- 1 small package deal brown sugar
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bottle sake
Non-Meals Objects
*You should buy gluten free, if desired
