A free, 7-day excessive protein weight loss program 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 loss plan Meal Plan
Spring all the time brings sunshine, recent air, and shiny inexperienced greens that in some way make every thing really feel lighter. For me, it additionally means brunch season is formally again (unsure why lol!). And brunch makes me suppose quiche!
There’s simply one thing so good about quiche—heat and endlessly customizable—that makes it excellent for spring gatherings. I’ve obtained a lot of scrumptious choices which are filled with taste and might nonetheless provide help to hit your protein targets like my Hen Quiche and Crustless Sausage and Spinach Quiche.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve every thing from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it would mechanically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight loss program 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 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 purpose 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 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 many others. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to goal for at the very least 1500 energy* per day. There’s nobody measurement suits 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 perform could have to 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 have any underlying well being situations.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to 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 listing, you’ll be able to 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’ll be able to 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 loss 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 consists of every thing that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (3/23)
B: Whipped Cottage Cheese Bowls
L: Hen Gyro with an entire wheat pita and Tzatziki
D: Tofu Poke Bowl (recipe x 2)
Whole Energy: 1,381* Protein: 123.5 g
TUESDAY (3/24)
B: Whipped Cottage Cheese Bowls
L: Hen Gyro with an entire wheat pita and Tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos with Fiesta Bean Salad
Whole Energy: 1,429* Protein: 130.5 g
WEDNESDAY (3/25)
B: Excessive Protein Enchilada Scrambled Eggs
L: Hen Gyro with an entire wheat pita and Tzatziki
D: Lasagna with Garlic Butter Mushrooms (recipe x 2)
Whole Energy: 1,308* Protein: 128.5 g
THURSDAY (3/26)
B: Excessive Protein Enchilada Scrambled Eggs
L: Hen Gyro with an entire wheat pita and Tzatziki
D: LEFTOVER Lasagna with Garlic Butter Mushrooms
Whole Energy: 1,308* Protein: 128.5 g
FRIDAY (3/27)
B: Strawberry Banana Smoothie with â…“ cup nonfat plain Greek yogurt
L: Lentil Bowls with Avocado, Eggs and Cholula (½ recipe)**
D: Fish Florentine with Selfmade Rice Pilaf
Whole Energy: 1,274* Protein: 120 g
SATURDAY (3/28)
B: Huevos Rancheros (recipe x 2)
L: ¼ Italian Shrimp Salad
D: DINNER OUT
Whole Energy: 711* Protein: 52.5 g
SUNDAY (3/29)
B: Turkey Chorizo Breakfast Bowls
L: Chickpea Tuna Salad (recipe x 2) with 2 cups chopped Romaine lettuce
D: Complete Roasted Hen with Lemon and Rosemary Smashed Potatoes and Charred Sugar Snap Peas
Whole Energy: 1,289* Protein: 122 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. I’ve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Make with 2 hard-boiled eggs
Purchasing listing
Produce
- 1 (12-ounce) container recent strawberries
- 2 (6-ounce) containers recent berries (your selection)
- 1 medium banana
- 3 small PLUS 3 medium lemons
- 4 medium limes
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 4 medium heads garlic
- 2 medium pink bell peppers
- 4 massive poblano chili peppers
- 1 small PLUS 1 medium cucumber
- 1 small bunch celery
- 1 pound sugar snap peas
- 2 kilos Child Bella or Crimini mushrooms
- 2 kilos child pink or gold potatoes
- 1 massive bunch scallions (you want about 12)
- 1 medium bunch recent cilantro
- 1 massive bunch recent Italian parsley
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch/container recent rosemary
- 1 massive head Romaine lettuce
- 1 small head or bag pre-shredded Iceberg lettuce
- 1 (5-ounce) clamshell/bag combined greens
- 1 (1-pound) clamshell/bag child spinach
- 5 medium vine-ripened tomatoes
- 1 medium beefsteak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium pink onion
- 3 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal turkey chorizo (or substances to make your individual)
- ¾ pound 93% lean floor turkey
- 6 medium boneless, skinless rooster thighs (or 3 boneless breasts)
- 1 (3-pound) entire rooster
- 1 pound 93% lean floor beef
- 1 ¼ pound cooked, peeled and deveined jumbo shrimp
- 1 ¼ pound thick skinless white agency fish fillets (grouper, flounder, bass or halibut)
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 recent peppercorns)
- Vanilla bean paste or vanilla extract
- Adobo seasoning
- Cumin
- Garlic powder
- Cholula scorching sauce
- Onion powder
- Paprika
- Turmeric
- Floor cinnamon
- Crushed pink pepper flakes
- Purple wine vinegar
- Sesame oil
- Sesame seeds
- Sriracha mayo or sriracha sauce (elective, for Tofu Poke Bowls)
- Mexican scorching chili powder
- Oregano
- Bay leaves
- Herbes de Provence or rosemary
- Diminished sodium soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 1 package deal pre-cooked lentils (should purchase canned or dry and cook dinner your self, if desired)
- 2 (14-ounce) packages extra-firm tofu
- 2 dozen massive eggs
- 1 pint liquid egg whites
- 3 (16-ounce) containers low fats cottage cheese (I really like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 (8-ounce) container low fats milk or milk of your selection (I like Fairlife)
- 1 (8-ounce) carton half and half
- 1 small package deal feta cheese
- 1 package deal cotija cheese or queso blanco
- 1 (8-ounce) block lowered fats cream cheese (I like Philadelphia)
- 1 small field salted butter
- 1 small field unsalted butter
- 1 (8-ounce) bag shredded colby-jack or cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 small wedge recent Pecorino Romano cheese (can sub ¼ cup parmesan in Lasagna, if desired)
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small package deal corn tortillas
- 1 package deal entire wheat pita flat bread
- 1 package deal no-boil lasagna noodles
- 1 package deal angel hair spaghetti
- 1 field dry on the spot brown rice (equivalent to Uncle Ben’s)
Canned and Jarred
- 1 small jar capers
- 1 small jar good high quality combined pitted Italian olives (equivalent to Castelvetrano and Kalamata)
- 2 (6-ounce) cans wild albacore tuna (I like American Tuna)
- 1 small can/jar chipotle chilis in adobo
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
- 1 (4-ounce) can chopped inexperienced chilies
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can lowered sodium rooster or vegetable broth
- 1 (32-ounce) carton rooster broth
Frozen
- 1 small bag shelled edamame
- 1 small bag strawberries
Misc. Dry Items
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 package deal floor flax (meal)
- 1 single serve packet unflavored or vanilla protein powder
- Cornstarch
*You should purchase gluten free, if desired
