A free, 7-day excessive protein food regimen 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 loss program Meal Plan
Can you’re feeling it? Heat peeks of sunshine. Little hints of inexperienced. The time change this weekend… I’ve one factor on my thoughts—SPRING! (Are you able to inform lol?) I’m formally executed with winter, the snow, and the freezing temps. Convey on the blooms, longer days, and wandering by way of farmers markets once more.
Among the first greens of the season are leafy greens like spinach and arugula, and root greens like radishes and carrots. Crisp, contemporary, and excellent for gentle spring recipes that really feel like a reset after an extended winter.
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 date I’ve all the pieces from 2025 to 2018 up to date. The nice information is each recipe on my web site 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 recognize, I’ve been following a high-protein food regimen 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 a variety of you wrestle 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 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 succeed in my protein targets, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein it’s best to 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 so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it’s best to purpose for no less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you 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 photographs of recipes they’re making, you possibly can 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 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss program 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 all the pieces you have to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (3/9)
B: Egg White Grill and a mandarin
L: Salmon Caesar Salad (½ recipe) and a complete wheat roll with 1 tablespoon whipped butter
D: Greek Tofu Bowls (recipe x 2)
Whole Energy: 1,437* Protein: 123 g
TUESDAY (3/10)
B: Egg White Grill and a mandarin
L: Salmon Caesar Salad and a complete wheat roll with 1 tablespoon whipped butter
D: Rooster Taco Bowls
Whole Energy: 1,502* Protein: 136.5 g
WEDNESDAY (3/11)
B: Egg White Grill and a mandarin
L: Turkey Membership with an apple and ¼ cup pistachios
D: Gradual Cooker Lasagna with Roasted Broccoli (recipe x 2)
Whole Energy: 1,590* Protein: 124.5 g
THURSDAY (3/12)
B: Egg White Grill and a mandarin
L: Tuna White Bean Salad
D: LEFTOVER Gradual Cooker Lasagna with Roasted Broccoli
Whole Energy: 1,422* Protein: 121 g
FRIDAY (3/13)
B: Strawberry Banana Smoothie
L: Tuna White Bean Salad
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Home made Rice Pilaf and String Beans with Garlic and Oil
Whole Energy: 1,309* Protein: 124.5 g
SATURDAY (3/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Turkey Membership (recipe x 4) and an apple
D: DINNER OUT
Whole Energy: 808* Protein: 53.5 g
SUNDAY (3/15)
B: Breakfast Quesadilla (recipe x 4) with an orange
L: Shrimp Dumpling Rice Bowls with ¾ cup brown rice and 1 cup steamed edamame
D: Gradual Cooker Beef Stroganoff
Whole Energy: 1,469* Protein: 122.5 g
*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.
Buying listing
Produce
- 1 medium banana
- 5 medium apples (any selection)
- 4 mandarin oranges
- 4 medium oranges (any selection)
- 4 medium lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 4 Persian (mini) cucumbers (can sub 1 massive English, if desired)
- 3 kilos broccoli florets
- 1 pound sliced mushrooms
- 1 pound string beans
- 3 small pink bell peppers
- 1 small bag shredded carrots
- 1 massive bunch scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary dill
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag child arugula or child spinach
- 1 small head Romaine lettuce
- 1 head Bibb lettuce or endive
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 container contemporary Pico de Gallo (or substances to make your personal)
- 1 small pink onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 2 kilos beef chuck roast
- 1 pound 90% lean floor sirloin beef or bison
- 1 ¼ kilos (4) boneless, skinless hen thighs
- 1 pound boneless, skinless hen breasts
- 1 bundle pre-cooked hen breakfast sausage (can purchase frozen, if desired)
- ¾ pound thinly sliced deli turkey breast (I like Boar’s Head)
- 1 bundle center-cut bacon
- 1 pound peeled and deveined shrimp
- ¾ pound (2) skin-on wild salmon filets
- 1 ½ kilos (4) skinless fluke, flounder or halibut 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)
- Onion powder
- Garlic powder
- Vanilla extract (optionally available, for Strawberry Smoothie)
- Common or gentle mayonnaise
- Dijon mustard
- Rice vinegar
- Honey
- Decreased sodium soy sauce*
- Sesame oil
- Sriracha sauce (optionally available, for Shrimp Bowls)
- Oregano
- Purple wine vinegar
- Cumin
- Bay leaves
- Taco seasoning (or substances to make your personal)
- Italian seasoning
- Paprika
- Worcestershire sauce
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- ½ dozen massive eggs
- 1 pint liquid egg whites
- 1 pint milk of your alternative
- 1 small container bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (32-ounce) container low fats cottage cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small bundle feta cheese
- 1 bundle sliced cheddar or American cheese
- 1 (8-ounce) bag diminished fats or part-skim cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
Grains*
- 1 (1-pound) bundle dry egg noodles
- 1 bundle dry angel hair spaghetti
- 1 bundle dry no-boil lasagna noodles
- 1 bundle plain panko breadcrumbs
- 1 field 10-minute dry brown rice (comparable to Uncle Ben’s)
- 1 bundle dry white rice (or 3 cups pre-cooked)
- 1 small bundle all-purpose flour
- 2 small entire wheat dinner rolls
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 bundle (7-inch) low carb tortillas, comparable to Mission Entire Wheat Carb Steadiness
- 1 bundle gentle multi-grain English muffins
Canned and Jarred
- 1 massive jar pickles
- 1 small jar capers
- 1 small jar/can anchovy fillets
- 2 (3-ounce) packets or 1 (6-ounce) can tuna in water
- 1 (15.5-ounce) can navy beans
- 1 (15-ounce) can black beans
- 2 (28-ounce) cans crushed tomatoes (I really like Tuttorosso)
- 1 small jar marinara sauce (or substances to make your personal)
- 1 small jar peanut butter
- 1 (32-ounce) carton hen broth or bundle hen bouillon
- 1 (14.5-ounce) can beef broth
- 1 jar salsa (optionally available, for serving with Breakfast Quesadilla)
Frozen
- 1 (12-ounce) bag frozen blueberries
- 1 (1-pound) bag frozen strawberries
- 1 massive bag edamame in pod
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small bundle roasted, shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small container vanilla protein powder
- 1 bottle white wine
- Monk fruit sweetener (optionally available, for Strawberry Smoothie)
*You should purchase gluten free, if desired