A free, 7-day excessive protein food plan 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 Eating regimen Meal Plan
Lent started just some days in the past, marking a season of reflection, simplicity, and aware consuming. For a lot of, meaning reducing again on meat — but it surely doesn’t imply reducing again on taste or protein. Whether or not you’re observing the custom totally or just embracing extra plant-forward meals this time of 12 months, there are such a lot of nourishing methods to remain happy and energized.
Excessive protein recipes like this simple Shrimp Piccata Foil Packet, White Bean Salad or these Stuffed Shells present that meatless meals could be simply as filling and flavorful, generally much more so!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. To this point 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 a lot of you realize, I’ve been following a high-protein food 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 lots of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 objective is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
For those who’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’ll be able to seek for recipes by course within the index. Relying in your objectives, it’s best to purpose for at the very least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your objectives, your age, weight, and so on. All the time discuss to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered 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 growing protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images 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! For those who 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 properly. 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 following day. The grocery record is complete and contains every thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (2/23)
B: Strawberry Banana Smoothie
L: Thai-Impressed Hen Salad
D: Spicy Gochujang Tofu Bowl (recipe x 2) with ½ cup steamed edamame (in pod)
Complete Energy: 1,401* Protein: 121 g
TUESDAY (2/24)
B: Excessive Protein Omelet with 1 cup pineapple
L: Thai-Impressed Hen Salad
D:Floor Turkey Taco Skillet with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Complete Energy: 1,394* Protein: 120.5 g
WEDNESDAY (2/25)
B: Zucchini Oats
L: Thai-Impressed Hen Salad
D: Spicy Entire Wheat Linguini with Sausage and Roasted Peppers and Chopped Wedge Salad
Complete Energy: 1,397* Protein: 131 g
THURSDAY (2/26)
B: Zucchini Oats
L: Thai-Impressed Hen Salad
D: Gradual Cooker Beef Stew with 2 ounces multigrain baguette and a pair of teaspoons butter
Complete Energy: 1,447* Protein: 123 g
FRIDAY (2/27)
B: Excessive Protein Omelet with 1 cup pineapple
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette and a pair of teaspoons butter
D: Fish Florentine with Garlic Mashed Potatoes
Complete Energy: 1,413* Protein: 127 g
SATURDAY (2/28)
B: Lox and Eggs with Onions (recipe x 2) with 1 slice entire grain toast and an orange
L: Crock Pot Turkey Chili with 2 tablespoons shredded cheese and 1 ounce avocado
D: DINNER OUT
Complete Energy: 776* Protein: 61.5 g
SUNDAY (3/1)
B: Breakfast Pizza
L: Air Fryer Hen Milanese with Mediterranean Salad
D: Pork Chops with Pears and Spicy Mustard Greens with Mashed Candy Potatoes
Complete Energy: 1,356* Protein: 125.5 g
*That is only a information, ladies ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Buying record
Produce
- 2 medium bananas
- 1 small pineapple
- 1 (12-ounce) container contemporary strawberries (should purchase frozen, if desired)
- 1 (6-ounce) container contemporary blueberries
- 4 medium oranges
- 7 medium limes
- 1 medium lemon
- 1 medium Honey Crisp apple
- 2 D’Anjou pears
- 1 medium navel orange
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small PLUS 2 medium crimson bell peppers
- 1 small yellow bell pepper
- 1 medium jalapeno
- 2 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small English cucumber
- 2 medium zucchini
- 1 (4-ounce) bundle white mushrooms
- 2 kilos (4 medium) candy potatoes
- 2 ½ kilos (5 medium) Yukon Gold potatoes
- 1 small bunch celery
- 4 medium carrots
- 1 pound mustard greens, chard or spinach
- 1 (1-pound) clamshell/bag child spinach
- 2 giant heads Romaine lettuce
- 2 giant baggage tri-color slaw combine (you want 11 cups)
- 2 medium bunches scallions
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary sage
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 2 small PLUS 1 medium vine-ripened tomato
- 1 small PLUS 1 medium crimson onion
- 3 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 6 ounces Nova lox (smoked salmon)
- 1 rotisserie rooster
- 1 pound sizzling Italian rooster sausage
- 2 kilos (8) boneless, skinless rooster breast cutlets
- 1 pound 93% lean floor turkey
- 1.3 kilos 99% lean floor turkey
- 2 kilos (4) boneless center-cut pork chops
- 1 ¼ kilos (4) skinless, thick-cut white agency fish filet (grouper, flounder, bass or halibut)
- 3 kilos boneless 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 contemporary peppercorns)
- Vanilla extract (non-compulsory, for Strawberry Smoothie)
- Cinnamon
- Toasted sesame seeds
- Diminished sodium soy sauce*
- Pure maple syrup
- Toasted sesame oil
- Sriracha or Sambal Oelek
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Bay leaves
- Purple wine vinegar
- Oregano
- Gochujang sauce
- Unseasoned rice vinegar
- Honey
- Cayenne pepper
- Crushed crimson pepper flakes
- Apple cider vinegar
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small field unsalted butter (can sub salted in Lox, Eggs and Onions, if desired)
- 1 quart skim, 1% or milk of your alternative
- 1 (8-ounce) carton half and half
- 1 small container gentle bitter cream
- 1 (8-ounce) block lowered fats cream cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 jar/bottle blue cheese dressing (or components to make your personal)
- 1 small bundle blue cheese
- 1 small block feta cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub 2/3 cup mozzarella in Excessive Protein Omelet, if desired)
- 1 small wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub Parmesan in Spicy Linguine, if desired)
Grains*
- 1 small bundle fast oats
- 1 small loaf sliced entire grain bread
- 1 (8-ounce) multigrain baguette
- 1 small bundle all-purpose flour
- 1 bundle panko breadcrumbs
- 1 bundle entire wheat linguine (I like Delallo)
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 small bag tortilla chips
Canned and Jarred
- 1 (10-ounce) can RoTel delicate tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can crushed tomatoes
- 1 jar salsa
- 1 (12-ounce) jar roasted crimson peppers in water
- 1 (15.5-ounce) can pinto beans
- 1 (15.5-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 (12-ounce) bundle corn kernels
- 1 bundle edamame in pod
- 1 bundle shelled edamame
- 1 small bundle frozen peas
Misc. Dry Items
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of your alternative, non-compulsory for Strawberry Smoothie)
- 1 small bundle granulated sugar
- 1 container peanut butter powder, resembling PBfit or PB2
- 1 small bundle floor flax (meal)
- 1 small bundle dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- Baking powder
*You should purchase gluten free, if desired