A free, 7-day excessive protein, excessive fiber weight loss program meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Eating regimen Meal Plan
Excessive-protein diets get numerous love—for weight reduction, muscle constructing, and staying full longer. However for those who’re loading up on protein and skipping fiber, you’re lacking a key piece of the puzzle.
Following a high-protein weight loss program is benficial and helps you’re feeling full—however fiber amplifies that impact. Including in excessive fiber meals scale back cravings and snacking, slows digestion and stabilizes blood sugar. Fiber feeds the nice micro organism in your intestine. These microbes assist with digestion, immunity, and even temper! This week’s meal plan offers you no less than 120g of protein and 25g of fiber every day that can assist you meet your objectives!
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. Thus far I’ve all the pieces from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it is going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein weight loss program for the previous few years for muscle achieve, 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 numerous you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 objectives, I usually divide it throughout three meals. For instance, if my objective 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. In case you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In case 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 many others. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your objectives, you need to goal for no less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and many others. At all times discuss to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate could have to restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail record, 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 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 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 consists of all the pieces you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (1/12)
B: Egg White Grill and a couple of clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
Complete Energy: 1,591* Protein: 126.5 g
TUESDAY (1/13)
B: Egg White Grill and a couple of clementines
L: Ahi Tuna Poke Stacks
D: Skillet Floor Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican mix cheese and Fast Black Beans
Complete Energy: 1,460* Protein: 127.5 g
WEDNESDAY (1/14)
B: Egg White Grill and a couple of clementines
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash
Complete Energy: 1497* Protein: 127 g
THURSDAY (1/15)
B: Egg White Grill and a couple of clementines
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)
Complete Energy: 1,465* Protein: 128 g
FRIDAY (1/16)
B: Savory Cottage Cheese Bowl with an additional tablespoon pistachios
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Shrimp Fajitas with Greatest Guacamole (½ recipe) and 12 tortilla chips
Complete Energy: 1,425* Protein: 122.5 g
SATURDAY (1/17)
B: Gradual Cooker Metal Lower Oats
L: Tuscan White Bean Soup with Meatballs
D: DINNER OUT
Complete Energy: 610* Protein: 36.5 g
SUNDAY (1/18)
B: Strawberry Banana Smoothie (recipe x 4)
L: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and a couple of teaspoons butter
D: Gradual Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Complete Energy: 1,494* Protein: 128.5 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
- 5 medium ripe bananas
- 2 (6-ounce) containers berries of your selection (can sub frozen combined berries in Metal Lower Oats, if desired)
- 8 clementines
- 1 medium lemon
- 3 medium limes
- 1 small pomegranate (or container of seeds)
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 medium PLUS 1 massive cucumber
- 5 medium PLUS 1 massive crimson bell pepper
- 2 massive cubanelle peppers
- 1 small jalapeno (non-obligatory, for Guacamole)
- 3 massive heads garlic
- 1 (2-inch) piece recent ginger
- 2 kilos PLUS 2 massive carrots
- 1 small bunch celery
- 2 heads child bok choy
- 1 ½ kilos broccoli florets
- 1 medium head cauliflower
- 1 (12-ounce) bag riced cauliflower
- 1 medium acorn squash
- 2 medium Russet potatoes
- 1 massive bunch scallions
- 1 small bunch recent Italian parsley
- 1 small PLUS 1 massive bunch recent cilantro
- 1 medium bunch recent culantro (if you’ll find it)
- 1 small bunch/container recent sage
- 1 small bunch/container recent thyme
- 1 (14-ounce) bag coleslaw or broccoli slaw combine
- 1 medium bunch collard greens or kale
- 1 medium bunch Lacinato kale
- 1 small head Romaine lettuce
- 1 dry pint grape or cherry tomatoes
- 1 small crimson onion
- 2 small candy onions
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 pound boneless, skinless hen breasts
- 1 pound 93% lean floor hen
- 2 ½ kilos 93% lean floor turkey
- ½ pound candy Italian hen sausage
- 1 bundle middle lower bacon
- ¾ pound uncooked sushi grade tuna
- 1 ½ kilos peeled and deveined shrimp
- 1 (1 ½-pound) pork tenderloin
- 2 kilos beef 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 recent peppercorns)
- Onion powder
- Garlic powder
- Pure maple syrup
- Cinnamon
- Vanilla extract (non-obligatory, for Strawberry Smoothie)
- Lowered sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (or toasted sesame seeds)
- Mayonnaise
- Chinese language rice wine or mirin
- Bay leaves
- Thai candy chili sauce
- Sesame seeds (multicolor, if you’ll find them)
- Cumin
- Chili powder
- Oregano
- Sazon seasoning
- Balsamic vinegar
- Dijon mustard
- Ketchup
- Yellow mustard
- Chipotle chili powder
- Paprika (candy Hungarian most popular)
- Sizzling paprika
- Caraway seeds
Dairy & Misc. Refrigerated Gadgets
- ½ dozen massive eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages additional agency tofu
- 1 small field butter
- 1 quart low fats milk (or milk of your selection)
- 1 pint low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bundle sliced cheddar or American cheese
- 1 small wedge recent Parmesan cheese
- 1 small tub bitter cream (non-obligatory, for Goulash)
Grains*
- 1 bundle mild multi-grain English muffins
- 1 (8-ounce) multigrain baguette
- 1 bundle (10-inch) low carb tortillas (reminiscent of Tumaros)
- 1 bundle (taco measurement) low carb tortillas (reminiscent of La Tortilla Manufacturing facility)
- 1 small bundle fast cooking metal lower oats
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 small bundle dry white rice (or 2 cups pre-cooked)
- 1 small bundle all objective flour
- 1 bundle seasoned breadcrumbs
- 1 massive bag tortilla chips
Canned and Jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 medium jar sliced dill pickles
- 2 (32-ounce) cartons unsalted hen bone broth
- 1 (14-ounce) can low sodium beef broth
- 1 (14.5-ounce) can crushed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar salsa
Frozen
- 1 small bundle shelled edamame
- 1 massive bundle in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 bundle unflavored or vanilla protein powder
- 1 bundle floor flax (meal)
- 1 bundle hen bouillon or small jar Higher Than Boullion
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle brown sugar (non-obligatory, for Goulash)
- Monk fruit sweetener or sweetener of your selection (non-obligatory, for Strawberry Smoothie)
Non-Meals Gadgets
*You should purchase gluten free, if desired