A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Lent started just some days in the past, marking a season of reflection, simplicity, and conscious consuming. For a lot of, which means chopping again on meat — however it doesn’t imply chopping again on taste or protein. Whether or not you’re observing the custom totally or just embracing extra plant-forward meals this time of yr, there are such a lot of nourishing methods to remain happy and energized.
Excessive protein recipes like this straightforward Shrimp Piccata Foil Packet, White Bean Salad or these Stuffed Shells present that meatless meals may be simply as filling and flavorful, generally much more so!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Up to now I’ve all the pieces 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’ll mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight loss 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 a number of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 aim is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein you need 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 forth. 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 very least 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and so forth. 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 decreased kidney perform might must restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you’ve got any underlying well being circumstances.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 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 following day. The grocery checklist is complete and contains all the pieces it’s essential make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (2/23)
B: Strawberry Banana Smoothie
L: Thai-Impressed Hen Salad
D: Spicy Gochujang Tofu Bowl (recipe x 2) with ½ cup steamed edamame (in pod)
Whole Energy: 1,401* Protein: 121 g
TUESDAY (2/24)
B: Excessive Protein Omelet with 1 cup pineapple
L: Thai-Impressed Hen Salad
D:Floor Turkey Taco Skillet with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Whole Energy: 1,394* Protein: 120.5 g
WEDNESDAY (2/25)
B: Zucchini Oats
L: Thai-Impressed Hen Salad
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers and Chopped Wedge Salad
Whole Energy: 1,397* Protein: 131 g
THURSDAY (2/26)
B: Zucchini Oats
L: Thai-Impressed Hen Salad
D: Sluggish Cooker Beef Stew with 2 ounces multigrain baguette and a couple of teaspoons butter
Whole Energy: 1,447* Protein: 123 g
FRIDAY (2/27)
B: Excessive Protein Omelet with 1 cup pineapple
L: LEFTOVER Sluggish Cooker Beef Stew with 2 ounces multigrain baguette and a couple of teaspoons butter
D: Fish Florentine with Garlic Mashed Potatoes
Whole Energy: 1,413* Protein: 127 g
SATURDAY (2/28)
B: Lox and Eggs with Onions (recipe x 2) with 1 slice complete grain toast and an orange
L: Crock Pot Turkey Chili with 2 tablespoons shredded cheese and 1 ounce avocado
D: DINNER OUT
Whole Energy: 776* Protein: 61.5 g
SUNDAY (3/1)
B: Breakfast Pizza
L: Air Fryer Hen Milanese with Mediterranean Salad
D: Pork Chops with Pears and Spicy Mustard Greens with Mashed Candy Potatoes
Whole Energy: 1,356* Protein: 125.5 g
*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.
Procuring checklist
Produce
- 2 medium bananas
- 1 small pineapple
- 1 (12-ounce) container contemporary strawberries (should purchase frozen, if desired)
- 1 (6-ounce) container contemporary blueberries
- 4 medium oranges
- 7 medium limes
- 1 medium lemon
- 1 medium Honey Crisp apple
- 2 D’Anjou pears
- 1 medium navel orange
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small PLUS 2 medium crimson bell peppers
- 1 small yellow bell pepper
- 1 medium jalapeno
- 2 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small English cucumber
- 2 medium zucchini
- 1 (4-ounce) bundle white mushrooms
- 2 kilos (4 medium) candy potatoes
- 2 ½ kilos (5 medium) Yukon Gold potatoes
- 1 small bunch celery
- 4 medium carrots
- 1 pound mustard greens, chard or spinach
- 1 (1-pound) clamshell/bag child spinach
- 2 massive heads Romaine lettuce
- 2 massive luggage tri-color slaw combine (you want 11 cups)
- 2 medium bunches scallions
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary sage
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 2 small PLUS 1 medium vine-ripened tomato
- 1 small PLUS 1 medium crimson onion
- 3 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 6 ounces Nova lox (smoked salmon)
- 1 rotisserie rooster
- 1 pound sizzling Italian rooster sausage
- 2 kilos (8) boneless, skinless rooster breast cutlets
- 1 pound 93% lean floor turkey
- 1.3 kilos 99% lean floor turkey
- 2 kilos (4) boneless center-cut pork chops
- 1 ¼ kilos (4) skinless, thick-cut white agency fish filet (grouper, flounder, bass or halibut)
- 3 kilos boneless chuck roast
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)
- Vanilla extract (elective, for Strawberry Smoothie)
- Cinnamon
- Toasted sesame seeds
- Lowered sodium soy sauce*
- Pure maple syrup
- Toasted sesame oil
- Sriracha or Sambal Oelek
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Bay leaves
- Pink wine vinegar
- Oregano
- Gochujang sauce
- Unseasoned rice vinegar
- Honey
- Cayenne pepper
- Crushed crimson pepper flakes
- Apple cider vinegar
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small field unsalted butter (can sub salted in Lox, Eggs and Onions, if desired)
- 1 quart skim, 1% or milk of your selection
- 1 (8-ounce) carton half and half
- 1 small container mild bitter cream
- 1 (8-ounce) block decreased fats cream cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 jar/bottle blue cheese dressing (or substances to make your personal)
- 1 small bundle blue cheese
- 1 small block feta cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub 2/3 cup mozzarella in Excessive Protein Omelet, if desired)
- 1 small wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub Parmesan in Spicy Linguine, if desired)
Grains*
- 1 small bundle fast oats
- 1 small loaf sliced complete grain bread
- 1 (8-ounce) multigrain baguette
- 1 small bundle all-purpose flour
- 1 bundle panko breadcrumbs
- 1 bundle complete wheat linguine (I like Delallo)
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 small bag tortilla chips
Canned and Jarred
- 1 (10-ounce) can RoTel delicate tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can crushed tomatoes
- 1 jar salsa
- 1 (12-ounce) jar roasted crimson peppers in water
- 1 (15.5-ounce) can pinto beans
- 1 (15.5-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 (12-ounce) bundle corn kernels
- 1 bundle edamame in pod
- 1 bundle shelled edamame
- 1 small bundle frozen peas
Misc. Dry Items
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of your selection, elective for Strawberry Smoothie)
- 1 small bundle granulated sugar
- 1 container peanut butter powder, similar to PBfit or PB2
- 1 small bundle floor flax (meal)
- 1 small bundle dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- Baking powder
*You should buy gluten free, if desired
