A free, 7-day excessive protein weight-reduction plan 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-reduction plan Meal Plan
As spring continues to bloom and the times develop hotter, I discover myself getting increasingly excited for recent early flavors of the season like tender strawberries and vibrant spinach. This Grilled Rooster salad with Strawberries and Spinach will enable you to attain your protein targets and fill your plate with taste and shade!
Replace About New WW Factors Plan
For all my WW mates, 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 good information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it can robotically provide the new factors.
Why Excessive Protein?
As lots 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 whole lot of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
If you happen to’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’ll be able to seek for recipes by course within the index. Relying in your targets, you must purpose for not less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician to your particular wants.
Word
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate might have to 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 circumstances.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Group 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! If you happen to 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 like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. 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 listing is complete and contains every part you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (4/20)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Rooster with 2 ounces baguette
D: Tofu Poke Bowls (recipe x 2)
Complete Energy: 1,410* Protein: 121.5 g
TUESDAY (4/21)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Rooster with 2 ounces baguette
D: Enchilada Turkey Meatloaf with Immediate Pot Black Beans and Garlic Mashed Potatoes
Complete Energy: 1,434* Protein: 130.5 g
WEDNESDAY (4/22)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: LEFTOVER Enchilada Turkey Meatloaf with Immediate Pot Black Beans and Garlic Mashed Potatoes
D: Lasagna with Arugula Salad (recipe x 2)**
Complete Energy: 1,479* Protein: 123.5 g
THURSDAY (4/23)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: LEFTOVER Lasagna with Arugula Salad
Complete Energy: 1,372* Protein: 123.5 g
FRIDAY (4/24)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: Chili Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Lime Rice
Complete Energy: 1,434* Protein: 125 g
SATURDAY (4/25)
B: Tropical Chia Pudding (recipe x 2)
L: Spicy Thai Shrimp Salad (recipe x 2)
D: DINNER OUT
Complete Energy: 725* Protein: 46 g
SUNDAY (4/26)
B: Breakfast Taco Scramble
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) with 1 cup strawberries
D: Asian Grilled Rooster with Edamame Fried Rice and Grilled Asparagus
Complete Energy: 1,367* Protein: 126 g
*That is only a information, ladies ought to purpose 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Put aside ½ the salad, with dressing on the facet for dinner Thursday.
Purchasing listing
Produce
- 1 (12-ounce) PLUS 1 (1-pound) container recent strawberries
- 2 (6-ounce) containers recent berries (your selection)
- 3 medium bananas
- 2 medium kiwi
- 2 small PLUS 1 medium mango
- 4 medium PLUS 1 massive lemon
- 11 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 3 medium heads garlic
- 1 (5-inch) piece recent ginger
- 2 medium jalapeno (1 is non-obligatory, for Enchilada Meatloaf)
- 1 small bell pepper (any shade)
- 1 medium poblano pepper
- 3 medium cucumbers
- 1 pound asparagus
- 1 pound child Yukon Gold or purple potatoes
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 small bunch watermelon radish
- 2 small ears of corn (can sub 1 cup frozen kernels in Shrimp Salad, if desired)
- ½ small head (or 1 small bag shredded) purple cabbage
- 1 small bag shredded carrots
- 3 massive bunches scallions (you want about 25)
- 2 medium bunches recent cilantro
- 1 medium bunch recent Italian parsley
- 1 massive bunch/container recent basil
- 1 small bunch/container recent dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag blended child greens
- 1 massive head Romaine lettuce
- 1 medium plum tomato
- 1 small purple onion
- 1 medium white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean floor turkey
- 1 ½ kilos 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 rotisserie rooster
- ¾ pound sliced deli roast beef
- 1 package deal center-cut bacon
- 1 pound massive peeled, deveined tail-off shrimp
- 1 ½ kilos (4) skin-on wild salmon fillets
- 1 ½ kilos (8) boneless, skinless rooster breast cutlets
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 bean paste or vanilla extract
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Dijon mustard
- Crushed purple pepper flakes
- Honey
- Unseasoned rice vinegar
- Floor ginger
- Turmeric
- Chili powder
- Toasted sesame oil
- Lowered sodium soy sauce*
- Toasted sesame seeds
- Sriracha or sriracha mayo (non-obligatory, for topping Tofu Poke Bowl)
- Onion powder
- Coriander
- Smoked paprika
- Inexperienced Tabasco
- Tajin Traditional or chili-lime seasoning
- Teriyaki sauce
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 2 (14-ounce) containers extra-firm tofu
- 3 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small tub whipped butter
- 1 pint unsweetened vanilla almond milk
- 1 quart skim, low fats or plain non-dairy milk of your selection
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 massive wedge recent Parmesan cheese
- 1 small wedge recent Pecorino Romano cheese (can sub Parmesan in Lasagna, if desired)
Grains*
- 1 small package deal dry lengthy grain rice
- 1 small dry brown rice (or 5 cups pre-cooked)
- 1 small package deal fast oats
- 1 package deal no-boil lasagna noodles
- 1 (14-ounce) baguette or French bread (minimize 4 ounces recent and freeze the remainder for Sunday lunch)
Canned and Jarred
- 1 small jar salsa
- 1 (4-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (10-ounce) can delicate enchilada sauce (or substances to make your individual)
- 1 (4-ounce) can delicate chopped inexperienced chilies
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 2 (3-ounce) packets tuna in water
- 1 (15.5-ounce) can low sodium Navy beans
- 1 (32-ounce) carton low sodium rooster broth
Frozen
- 1 medium package deal shelled edamame
- 1 small package deal corn kernels
- 1 medium package deal strawberries
Misc. Dry Items
- 1 (1-pound) package deal dry black beans
- 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want 6 tablespoons)
- 1 small package deal complete roasted, salted cashews (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small package deal chia seeds
- 1 small package deal floor flaxseed (meal)
- 1 small container/package deal unflavored protein powder
- Monk fruit sweetener
- Corn starch
*You should buy gluten free, if desired
