A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I hope your holidays have been crammed with pleasure, laughter, and loads of recollections! However, let’s be actual—typically issues get a bit of off observe over the break. Whether or not it’s skipping a exercise or indulging in a couple of too many treats, it occurs! Don’t be too onerous on your self. Try my 25 most beloved recipes of 2025 that can assist you get again on observe!
What meals custom for ringing within the New 12 months does your loved ones love? Black-eyed peas typically signify prosperity and good luck, noodles signify longevity (the longer the noodle, the longer your life) and cabbage is believed to convey monetary luck for the approaching yr.
Regardless of the way you select to have a good time, benefit from the second and embrace the contemporary begin that comes with the brand new yr. Let’s make 2025 a yr filled with development, positivity, and naturally—nice meals!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it is going to 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 website is linked to WW recipe builder (solely works out of your telephone) so it is going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you already know, 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 loads of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 achieve my protein objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re undecided how a lot protein you must eat in a day, this article could also be useful.
How It Works
In the event 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 so forth. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must intention for at the very least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could must restrict protein to keep away from problems. It’s at all times 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, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs 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! In the event you want to get on the e-mail record, 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 sure 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating regimen 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 record is complete and contains every thing it’s essential make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Rooster Waldorf Salad and ¼ cup blended nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame
Whole Energy: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Rooster Waldorf Salad and ¼ cup blended nuts
D: Shrimp Fajitas with 1 ounce avocado and Fast and Delicioso Cuban Fashion Black Beans
Whole Energy: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Instantaneous Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Whole Energy: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Rooster
Whole Energy: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on a complete grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa
Whole Energy: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Rooster Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT
Whole Energy: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Rooster Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Fast Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower
Whole Energy: 1,437* Protein: 125.5g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Buying Listing
Produce
- 6 medium bananas
- ½ pound purple seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any selection)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5-ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 medium zucchini
- 3 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece contemporary ginger
- 3 medium jalapenos
- 1 giant Fresno chili
- 1 small PLUS 2 medium purple bell peppers
- 1 medium yellow bell pepper
- 1 giant eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ kilos string beans
- ½ pound Cremini mushrooms
- 1 giant head cauliflower
- 2 (12-ounce) luggage riced cauliflower
- 2 kilos Russet potatoes
- 1 giant candy potato
- 1 medium PLUS 1 giant bunch scallions
- 1 giant bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary rosemary
- 1 medium bunch/container contemporary basil
- 1 small bunch/container contemporary thyme
- 1 (5-ounce) clamshell/bag blended child greens
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine or Iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small PLUS 1 giant purple onions
- 1 giant white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (optionally available crudites for Autumn Dip)
- Contemporary salsa (optionally available, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 giant package deal rooster breakfast sausage (you want 12 hyperlinks)
- 36 rooster wingettes and drummettes or 18 complete rooster wings
- 1 (9-ounce) boneless, skinless rooster breast (or 7 ounces pre-cooked)
- 8 (about 2 kilos) boneless, skinless rooster thighs
- 8 bone-in rooster thighs
- 1 ½ kilos (4) boneless pork chops
- 1 (2 to three pound) roast or eye of spherical
- 3 ½ kilos peeled and deveined shrimp
- 1 ½ kilos (4) skin-on salmon filets
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
- Cumin
- Pure maple syrup
- Common or gentle mayonnaise
- Bay leaves
- Crimson wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Diminished sodium soy sauce*
- Curry powder, ideally madras
- Sriracha sauce
- Rosemary (can sub contemporary, if desired)
- Chipotle chili powder
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) giant eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low fats milk or milk of your selection
- 1 pint low fats buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub gentle bitter cream
- 1 small tub whipped butter
- 1 small field unsalted butter
- 1 (32-ounce) container low fats cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small package deal feta cheese (optionally available, for Black Eyed Pea Salad)
- 1 small package deal cotija cheese or queso blanco
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bag decreased fats shredded cheddar cheese
- 1 (8-ounce) package deal sliced decreased fats Swiss or provolone cheese
- 1 bottle/jar low fats blue cheese dressing (optionally available, for serving with Rooster Wings)
Grains*
- 1 small package deal dry quinoa
- 1 package deal acini di pepe
- 1 package deal low carb complete wheat burrito dimension tortillas (akin to La Tortilla Manufacturing facility or Mission)
- 1 giant package deal corn tortillas (you want 16)
- 1 package deal fast oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) complete wheat Italian or loaf French bread
- 1 small complete grain sandwich roll
- 1 giant bag tortilla chips
- 1 package deal crostini (or one other baguette and make your self)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (4-ounce) can chopped inexperienced chiles
- 1 (14-ounce) can gentle coconut milk
- 1 (32-ounce) carton low sodium rooster broth or inventory
- 2 (32-ounce) cartons rooster bone broth
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar clean peanut butter
Frozen
- 1 giant bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small package deal unflavored protein powder
- Monk fruit sweetener or sweetener of your selection (optionally available, for Strawberry Smoothie)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal blended nuts (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
*You should buy gluten free, if desired