A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Iām thrilled to lastly reveal the duvet of my subsequent cookbookāSkinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gas Your Dayācoming October 7! This assortment options 100 scrumptious recipes, every filled with 30+ grams of protein to maintain you full, glad, and energized all day lengthy. Plus, Iāve included a number of high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the duvetāI canāt wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To date I’ve every part from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it can mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, Iāve been following aĀ high-proteinĀ weight loss plan for the previous few years for muscle acquire, and itās been a complete sport 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 wrestle with hitting your protein objectives, so I used to be impressed to create thisĀ high-proteinĀ meal plan for the week. Should you take pleasure in it, Iāll share 1 or 2 every month. Plus, Iām 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. Should youāre undecided how a lot protein you must eat in a day, thisĀ articleĀ could also be useful.
How It Works
Should youāre new to myĀ meal plans, these are meant as a information, withĀ loads of wiggle roomĀ so that you canĀ add extra meals, espresso, drinks, fruits,Ā snacks, dessert, and many others. or swap recipes out for meals you favor, you may seek forĀ recipesĀ by course within theĀ index. Relying in your objectives, you must goal for no less than 1500 energy* per day. Thereās nobody measurement suits all, this can vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform could have to restrict protein to keep away from problems. Itās all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, should youāre on Fb be a part of my Skinnytaste Fb Neighborhood the place everybodyās sharing pictures of recipes they’re making, you may be a part of right here. Iām loving all of the concepts everybodyās sharing! Should 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 sure 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 following day. The grocery record is complete and consists of every part that you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Complete Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Wholesome Cod Fish Tacos with Instantaneous Pot Refried Beans
Complete Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Complete Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Instantaneous Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Complete Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Instantaneous Pot Mashed Potatoes and a pair of cups combined greens with 2 teaspoons gentle French dressing
D: Drunken Noodles
Complete Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ā
Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ā
Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,152* Protein: 112.5g
*That is only a information, girls ought to goal for round 1500 energy per day. Right hereās a useful calculator to estimate your calorie wants. Iāve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing record
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece recent ginger
- 3 giant (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) purple potatoes
- 2 kilos Russet potatoes
- Ā½ pound child potatoes
- 3 ounces white mushrooms
- 1 Ā½ kilos skinny asparagus
- 1 small package deal sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- Ā½ small head inexperienced cabbage (should purchase pre-shredded, if desired)
- Ā½ small head purple cabbage (should purchase pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 small bunch/container recent Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium purple onion
- 1 medium yellow onion
- 4 giant white onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- Ā¾ pound turkey breakfast sausage
- 1 (4-ounce) package deal sliced prosciutto
- 1 Ā½ kilos cooked octopus
- 1 pound giant peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets equivalent to cod, snapper or mahi mahi
- 1 rotisserie hen
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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)
- Turmeric
- Common or gentle mayonnaise (I like Hellmanās)
- Purple wine vinegar
- Curry powder
- Common or diminished sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (equivalent to Tajin Basic)
- Chili powder
- Cayenne pepper (elective, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (elective topping for Cheeseburger)
- Yellow mustard (elective topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Gentle French dressing dressing (or make your individual with elements in record)
Dairy & Misc. Refrigerated Objects
- 2 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint entire or diminished fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container gentle bitter cream
- 1 small container whipped butter
- 1 small package deal goat cheese
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) package deal sliced diminished fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 package deal (8 or 9-inch) low carb entire wheat tortillas (equivalent to La Tortilla Manufacturing facility)
- 1 small package deal corn tortillas (you want 8)
- 1 small loaf sliced entire wheat bread
- 1 package deal entire wheat hamburger buns
- 1 (8-ounce) package deal thick rice noodles
- 1 small package deal all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can hen broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (elective, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar diminished sugar cherry preserves
Frozen
- 1 giant package deal (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal darkish brown sugar
- 1 small package deal floor flaxseed
- 1 small package deal unflavored pea or whey protein powder
- 1 small package deal dry pinto beans
*You should purchase gluten free, if desired