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A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
Summer season is the right time to take pleasure in contemporary, high-protein meals, and fish is among the finest choices to place in your plate. Residing on Lengthy Island makes it even higher—associates who fish (and generously share their catch-thanks, associates!) and native markets providing the catch of the day make contemporary fish straightforward to take pleasure in. However whether or not you’re cooking with contemporary or frozen fish, these recipes are certain to fulfill.
Strive these Wholesome Cod Fish Tacos (35g protein), Flounder Piccata (35g protein) or Fish with Tomato Sauce, White Wine and Capers (42.5g protein). They’re mild, flavorful, and full of the protein it is advisable keep energized by way of busy summer season days.
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. To date I’ve every little thing 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 telephone) so it is going to routinely provide the new factors.
Why Excessive Protein?
As lots 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 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 plenty of you wrestle 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 usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re undecided how a lot protein it’s best to 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 on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to purpose for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so on. At all times speak 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 perform could have to 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 Group the place everybody’s sharing pictures of recipes they’re making, you possibly can 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 possibly can 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 possibly can 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 nicely. 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 subsequent day. The grocery record is complete and contains every little thing it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (7/27)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D: Ratatouille Lasagna
Complete Energy: 1,242* Protein: 122.5g
TUESDAY (7/28)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D: Shrimp Fajitas with 1 ounce avocado and Cilantro Lime Cauliflower Rice
Complete Energy: 1,290* Protein: 133g
WEDNESDAY (7/29)
B: Smoked Salmon Toast
L: Buffalo Rooster Rice Bowls
D: Air Fryer Steak with Lemon Asparagus Couscous Salad
Complete Energy: 1,203* Protein: 126g
THURSDAY (7/30)
B: Smoked Salmon Toast
L: Buffalo Rooster Rice Bowls
D: Turkey Stuffed Zucchini with Chickpea Salad with Cucumbers and Tomatoes
Complete Energy: 1,252* Protein: 125.5g
FRIDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 1 slice cheddar cheese and a peach
D: Grilled Salmon Kebabs with Grilled Inexperienced Bean Salad and Lemon-Parsley Foil Packet Potatoes
Complete Energy: 1,377* Protein: 122g
SATURDAY (8/1)
B: Smoked Turkey Breakfast Skillet with 1 cup cantaloupe
L: Tuna Soften (recipe x 2) with 8 child carrots
D: DINNER OUT
Complete Energy: 596* Protein: 53g
SUNDAY (8/2)
B: Zucchini Oats (recipe x 4)
L: Air Fryer BBQ Rooster Tenders with Corn Tomato Avocado Salad
D: Juicy Grilled Pork Chops and White Bean Salad
Complete Energy: 1,450* Protein: 123.5g
*That is only a information, girls 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying record
Produce
- 3 medium peaches
- 3 medium bananas
- 1 medium cantaloupe
- 1 (6-ounce) bundle contemporary blueberries
- 8 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 1 medium English cucumber
- 5 mini (Persian) cucumbers
- 2 medium cucumbers
- 9 medium zucchinis
- 1 medium yellow squash
- 1 medium eggplant
- 1 small PLUS 2 medium pink bell pepper
- 1 small yellow bell pepper
- 1 ½ kilos inexperienced beans
- 1 (4-ounce) bundle white mushrooms
- 1 giant ear of corn
- ¾ pound skinny asparagus
- 1 small bunch celery
- 1 medium head cauliflower
- 1 giant bag child carrots
- 1 pound child pink or Yukon potatoes
- 1 giant head garlic
- 1 medium shallot
- 1 medium bunch scallions (you want about 8)
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary thyme (can sub ½ teaspoon dry in Ratatouille, if desired)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary oregano
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag child spinach
- 1 small PLUS 1 giant beef steak or vine-ripened tomato
- 1 medium heirloom tomato
- 1 (1-pound) bundle cherry or grape tomatoes
- 1 (1-pound) bundle Campari tomatoes
- 2 medium pink onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 (3 to 4-ounce) bundle sliced Nova lox (smoked salmon)
- 1 bundle smoked turkey sausage, similar to kielbasa
- 1 small bundle center-cut bacon (if shopping for from meat counter, you want 2 slices)
- 1 small bundle sliced deli turkey breast (if shopping for from deli counter, you want 3 ounces)
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 1 ½ kilos (12) boneless, skinless rooster tenderloins
- 1 1/3 kilos 93% lean floor turkey
- 1 ½ kilos (4) sirloin steaks
- 4 (6 ½-ounce) center-cut, bone-on pork chops
- 1 ½ kilos peeled and deveined shrimp
- 1 ½ kilos skinless wild salmon fillet
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 contemporary peppercorns)
- Cinnamon
- Every thing Bagel seasoning
- Vanilla extract (non-compulsory, for Strawberry Smoothie)
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Mild mayonnaise
- Purple wine vinegar
- BBQ sauce
- Garlic powder
- Cayenne pepper
- Crushed pink pepper flakes
- Bay leaves
- Chipotle chili powder
- Italian seasoning
- Sesame seeds
- Onion powder
- Thyme
- Sage
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container excessive protein vanilla yogurt (I really like Oikos Professional)
- 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 quart low fats milk or excessive protein dairy free milk
- 1 small field butter
- 1 small bundle sliced cheddar cheese, common or lowered fats
- 1 (8-ounce) bag shredded cheddar cheese, common or lowered fats
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small bundle feta cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle granola
- 1 loaf sliced entire grain bread (I like Dave’s Killer Skinny-Sliced Bread)
- 1 small bundle fast oats
- 1 bundle seasoned breadcrumbs
- 1 bundle seasoned panko breadcrumbs, common or entire wheat
- 1 small bundle dry entire wheat pearl couscous
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 bundle taco dimension low-carb entire wheat tortillas (similar to La Tortilla Manufacturing facility) or corn tortillas
Canned and Jarred
- 1 (29-ounce) can cannellini beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can low sodium black beans
- 1 small jar pitted Manzanilla olives
- 1 small jar capers (non-compulsory, for Smoked Salmon Toast)
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
- 1 (14-ounce) can rooster broth
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle brown sugar or monk fruit sweetener
- 1 small bundle floor flax (meal)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 2 ounces)
- 1 single-serve packet unflavored or vanilla protein powder
- 1 small bottle white wine
Non-Meals Objects
- Bamboo or metallic skewers
- Heavy obligation aluminum foil
*You should buy gluten free, if desired