A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
You possibly can nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This lovely Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter observe my Fish Florentine rivals a flowery restaurant! A Moist Chocolate Cake or Chocolate Coated Strawberries would be the excellent ending to a wonderful meal!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To date I’ve all the pieces 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’s going to routinely provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein weight loss 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 a number of you battle 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my purpose 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 on. or swap recipes out for meals you like, you may 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, this can vary by your targets, your age, weight, and so on. All the time discuss 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 diminished kidney perform might must 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 situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may 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 checklist, you may 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 certain meal planner has weekly meal planning grids you may 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 loss program 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 all the pieces you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Whole Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Whole Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Prompt Pot Spaghetti with Meat Sauce and Arugula Salad
Whole Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Whole Energy: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Whole Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Rooster Quesadilla with 2 tablespoons mild bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Whole Energy: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Gradual Cooker Peanut Rooster over 1 cup rice noodles with 1 cup steamed broccoli
Whole Energy: 1,578* Protein: 122.5 g
*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.
Procuring checklist
Produce
- 3 medium PLUS 1 giant ripe bananas
- 1 giant purple pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium purple or pink grapefruit
- 2 giant lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 giant heads garlic
- 1 giant shallot
- 1 (3-inch) piece recent ginger
- 1 medium jalapeno
- 1 medium purple or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium purple beets
- 2 medium golden beets
- 2 kilos Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 bundle tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small purple onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ½ pound uncooked candy Italian rooster or turkey sausage (about 3 small hyperlinks)
- 2 ½ kilos boneless, skinless rooster breasts
- 6 medium boneless, skinless rooster thighs
- 1 pound 93% lean floor turkey or beef
- 4 filet mignon steaks
- 2 kilos (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ kilos uncooked sushi grade tuna
- 1 ¼ kilos giant peeled and deveined shrimp
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
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Decreased sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed purple pepper flakes
- Italian seasoning
- Fish sauce (non-compulsory, for Peanut Rooster)
- Curry powder
- Turmeric
- Cinnamon
- Scorching sauce or salsa (non-compulsory, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fats (increased protein) milk, similar to Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small field butter
- 1 small container mild bitter cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats Mexican cheese mix
- 1 giant wedge recent Parmesan cheese
Grains*
- 1 bundle dry rice noodles
- 1 small field cornflakes (or crushed cornflake crumbs)
- 1 bundle panko breadcrumbs
- 1 giant bundle low carb complete wheat tortillas (similar to La Tortilla Manufacturing facility)
- 1 bundle corn tortillas
- 1 bundle complete grain flatbreads or pita
- 1 small bundle dry brown rice
- 1 bundle spaghetti, bucatini or linguine
- 1 small bundle all-purpose or white complete wheat flour
Canned and Jarred
Frozen
- 1 medium bundle strawberries
- 1 (10-ounce) bundle chopped spinach
- 1 small bundle shelled edamame
Misc. Dry Items
- Baking powder
- 1 bag mini chocolate chips
- 1 small bundle brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of selection (non-compulsory, for Strawberry Smoothie)
- 1 small bundle floor flax (meal)
- 1 small bundle pepitas (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle roasted, salted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 bundle rooster bouillon cubes
- 1 small bundle unflavored protein powder
*You should purchase gluten free, if desired
