A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Memorial Day is nearly right here! Meaning longer days, hotter climate, and the unofficial begin of summer time! Mud off the grill, flip up the music, and begin sending out these BBQ invitations! The very best half? You may nonetheless take pleasure in all of your favourite cookout flavors whereas staying on observe together with your protein targets. Dishes like my Grilled Chimichurri Steak and this Juicy Lucy burger show that wholesome consuming doesn’t imply lacking out on the enjoyable. Add a number of refreshing drinks or mocktails, and a candy deal with to complete the day like my Crimson, White and Blue Trifle, is the right ending to your yard celebration!
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 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 cellphone) so it can routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein food regimen 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 wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should 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 succeed in my protein targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
Should 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 may seek for recipes by course within the index. Relying in your targets, you must goal for not less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician to your particular wants.
Be aware
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 issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail checklist, 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 effectively. 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 checklist is complete and consists of every thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (5/18)
B: Egg White Grill
L: Tuna White Bean Salad
D: Air Fryer Peanut Curry Tofu (recipe x 2) and 1 cup steamed (in pod) edamame
Complete Energy: 1,395* Protein: 123 g
TUESDAY (5/19)
B: Egg White Grill
L: Tuna White Bean Salad
D: On the spot Pot Braised Beef with 2 corn tortillas and Pico de Gallo (recipe x 2) and 1 ounce avocado
Complete Energy: 1,273* Protein: 123 g
WEDNESDAY (5/20)
B: Egg White Grill
L: LEFTOVER On the spot Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Air Fryer Asian Meatballs
Complete Energy: 1,319* Protein: 122 g
THURSDAY (5/21)
B: Egg White Grill
L: LEFTOVER On the spot Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Hen Crust Pizza with 2 cups romaine with Greek Yogurt Caesar Salad Dressing
Complete Energy: 1,230* Protein: 126 g
FRIDAY (5/22)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER On the spot Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Salmon Coconut Curry with Spinach and Chickpeas** with ½ entire wheat naan
Complete Energy: 1,353* Protein: 120.5 g
SATURDAY (5/23)
B: Breakfast Quesadillas (recipe x 4)
L: Arugula Salmon Salad with Capers and Shaved Parmesan (recipe x 4)
D: DINNER OUT
Complete Energy: 633* Protein: 67.5 g
SUNDAY (5/24)
B: Whipped Cottage Cheese Bowls (recipe x 2)
L: Chilled Italian Shrimp and Tortellini Pasta and Grilled Pesto Hen and Tomato Kebabs
D: Turkey Burger with Low Carb Potato Salad and Grilled Asparagus
Complete Energy: 1,471* Protein: 127 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. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Make an additional pound of salmon (plain) for lunch on Saturday, if desired
Procuring checklist
Produce
- 1 (2-pound) container contemporary strawberries
- 1 dry pint contemporary blueberries
- 1 dry pint contemporary raspberries
- 1 dry pint contemporary blackberries
- 5 medium lemons
- 3 medium limes
- 2 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 1 (5-inch) piece contemporary ginger
- 2 medium jalapenos or serrano peppers
- 1 massive Fresno chili
- 1 massive crimson bell pepper
- 1 pound asparagus
- 1 small head broccoli florets
- 1 pound cauliflower florets (or 1 small head)
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 massive bunch/container contemporary basil
- 1 small bunch/container contemporary dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 massive head romaine lettuce
- 8 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small crimson onion
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 2 ¼ kilos boneless, skinless rooster breasts
- 2 kilos 93% lean floor turkey
- 1 pound 93% lean floor rooster
- 1 package deal rooster breakfast sausage (should buy frozen, if desired)
- 2 kilos jumbo shrimp
- 2 ½ kilos wild salmon skin-on filets
- 1 (3-pound) 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)
- Onion powder
- Garlic powder
- Vanilla bean paste or vanilla extract
- Dijon mustard
- Crimson wine vinegar
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- Olive oil mayonnaise (reminiscent of Sir Kensington)
- Paprika
- Balsamic vinegar
- Decreased sodium soy sauce*
- Madras curry powder
- Sriracha sauce
- Oregano
- Cumin
- Bay leaves
- Cinnamon sticks
- Sesame oil
- Sesame seeds
- Italian seasoning
Dairy & Misc. Refrigerated Objects
1 pint liquid egg whites
1 dozen massive eggs
2 (14-ounce) packages extra-firm tofu
1 (16-ounce) PLUS 1 (32-ounce) container low-fat cottage cheese
1 (5.3-ounce) container nonfat plain Greek yogurt
1 massive wedge contemporary Parmesan cheese
1 (8-ounce) package deal sliced cheddar or American cheese
1 (8-ounce) bag shredded lowered fats cheddar
1 (8-ounce) bag shredded part-skim mozzarella
Grains*
1 package deal mild multi-grain English muffins
1 package deal hamburger buns
1 package deal (7-inch) low carb entire wheat tortillas (reminiscent of Mission Carb Steadiness)
1 massive package deal corn tortillas (you want 14)
1 package deal entire wheat naan
1 package deal seasoned entire wheat breadcrumbs
1 package deal plain panko breadcrumbs
1 small package deal dry brown rice (or 3 cups pre-cooked)
Canned and Jarred
1 small jar/can anchovies
1 (15-ounce) can chickpeas
1 (15.5-ounce) Navy beans
1 (14-ounce) can mild coconut milk
1 (14-ounce) can diced tomatoes
1 small jar marinara or pizza sauce
1 small jar salsa (non-compulsory, for serving with Quesadillas)
1 medium jar dill pickles
1 small jar capers
1 (14-ounce) can beef broth
2 (3-ounce) packets tuna in water
1 (2.25-ounce) can sliced black olives
1 small can/jar chipotle peppers in adobo
1 small jar peanut butter
Frozen
- 1 massive package deal in-pod edamame
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 (8.5-ounce) package deal shelf steady ricotta spinach tortellini (I like Delallo. Should purchase contemporary, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 cup)
- 1 small package deal peanuts (if shopping for from bulk bin, you want ¼ cup)
- Monk fruit sweetener or sweetener of your alternative
Non-Meals Objects
*You should purchase gluten free, if desired