Add Us as a Google Trusted Supply
A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I can’t consider it’s already time for back-to-school posts! A part of me remains to be holding on to summer time, and in my space we nonetheless have a number of extra weeks, however for these returning to highschool, that additionally means early mornings, packed lunchboxes, and fast dinners squeezed in between sports activities practices and after-school actions.
The excellent news? I’ve obtained you lined! Whether or not you’re on the lookout for make-ahead Breakfast Burritos, Hen Nuggets for lunchboxes, or a more healthy Home made Hamburger Helper with greater than 30 grams of protein per serving, you’ll discover loads of family-friendly recipes to make busy faculty days a bit of simpler. These meals are easy, satisfying, and full of the protein everybody must energy by way of the day!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve all the things 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 would mechanically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight loss program for the previous few years for muscle acquire, 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 a number of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 intention for not 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 is 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 many others. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your objectives, it is best to intention for not less than 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might have to restrict protein to keep away from issues. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may 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 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 certain 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 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 consists of all the things you have to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (8/10)
B: Breakfast Quesadilla
L: Thai-Impressed Hen Salad
D: Greek Tofu Bowls (recipe x 2) over ½ cup quinoa
Whole Energy: 1,394* Protein: 121 g
TUESDAY (8/11)
B: Peach Pie Cottage Cheese Bowls
L: Thai-Impressed Hen Salad
D: Shrimp Fajitas with 1 ounce avocado and Cilantro Lime Cauliflower Rice
Whole Energy: 1,188* Protein: 130.5 g
WEDNESDAY (8/12)
B: Peach Pie Cottage Cheese Bowls
L: Thai-Impressed Hen Salad
D: Air-Fryer Meatball Subs with Summer season Tomato Salad
Whole Energy: 1,304* Protein: 124.5 g
THURSDAY (8/13)
B: Excessive-Protein Zucchini Omelet for One
L: Thai-Impressed Hen Salad
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers and Vegan Caesar Salad with Creamy Dressing
Whole Energy: 1,230* Protein: 133 g
FRIDAY (8/14)
B: Excessive-Protein Zucchini Omelet for One
L: LEFTOVER Spicy Complete Wheat Linguini with Sausage and Roasted Peppers and Vegan Caesar Salad with Creamy Dressing
D: Chili-Lime Air Fryer Salmon with Avocado Mango Salsa and ¾ cup brown rice
Whole Energy: 1,299* Protein: 125 g
SATURDAY (8/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon drizzled peanut butter
L: Shrimp Quesadilla
D: DINNER OUT
Whole Energy: 661* Protein: 42.5 g
SUNDAY (8/16)
B: Turkey Chorizo Breakfast Bowls with 1 cup watermelon
L: Tuna White Bean Salad (recipe x 2)
D: Air Fryer Boneless Hen Thighs with ¾ cup brown rice and Straightforward Broccolini
Whole Energy: 1,503* Protein: 120 g
*That is only a information, girls ought to intention 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 many others.
Procuring record
Produce
- 2 medium peaches
- 1 mini watermelon
- 1 Honey Crisp apple
- 1 medium mango
- 10 medium limes
- 5 medium lemons
- 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 (2-inch) piece recent ginger
- 2 medium jalapenos
- 3 small PLUS 2 medium crimson bell peppers
- 1 small yellow bell pepper
- 2 medium radishes
- 2 bunches broccolini
- 2 medium zucchini
- 4 mini (Persian) cucumbers (can sub 2 small English, if desired)
- 1 medium head cauliflower
- 1 pound child gold or crimson potatoes
- 1 giant bunch scallions (you want about 11)
- 1 small bunch/container recent chives
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 giant bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small container microgreens (elective, for Caesar Salad)
- 1 giant bag coleslaw combine
- 3 small heads Romaine lettuce
- 1 (1-pound) clamshell/bag child arugula or child spinach
- 3 medium plum tomatoes
- 5 giant heirloom or beef steak tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 2 medium crimson onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 2 ¼ kilos (8) boneless, skinless hen thighs
- 1 pound pre-cooked boneless, skinless hen breast (should purchase a rotisserie hen or 1.3 kilos uncooked hen and prepare dinner your self, if desired)
- 1 ¼ pound 93% lean floor hen
- 1 small bundle cooked hen breakfast sausage (should purchase frozen, if desired)
- 1 pound sizzling Italian hen sausage
- 1 bundle turkey chorizo
- 2 ¼ pound peeled and deveined shrimp
- 1 ½ kilos (4) skin-on wild salmon fillets
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 recent peppercorns)
- Cinnamon
- Honey (elective, for Cottage Cheese Bowls)
- Garlic powder
- Cholula sizzling sauce
- Toasted sesame seeds
- Toasted sesame oil or avocado oil
- Sriracha sauce or Sambal Oelek
- Maple syrup
- Lowered sodium soy sauce*
- Dijon mustard
- Onion powder
- Oregano
- Purple wine vinegar
- Chipotle chili powder
- Crushed crimson pepper flakes (elective, for Caesar Salad)
- Tajin Traditional or chili-lime seasoning
- Smoked paprika
- Paprika
- Cajun seasoning (reminiscent of McCormick Connoisseur)
- Herbs de Provence
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) bag shredded lowered fats cheddar cheese (can sub 1 ounce Jack cheese in Breakfast Quesadilla, if desired)
- 1 (8-ounce) bag shredded Monterey or Pepper Jack cheese
- 1 (8-ounce) bundle sliced or shredded part-skim mozzarella or provolone cheese
- 1 small bundle cotija or queso fresco (can sub 2 tablespoons Jack or feta cheese in Chorizo Bowl, if desired)
- 1 small bundle feta cheese
- 1 small wedge recent Pecorino Romano cheese (can sub Parmesan in Complete Wheat Linguine and Meatball Sub, if desired)
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) container almond, oat or dairy milk of your alternative
Grains*
- 1 bundle giant low-carb complete wheat or white tortillas
- 1 bundle taco-size low carb complete wheat tortillas or corn tortillas
- 1 bundle Portuguese rolls or sub sandwich rolls
- 1 loaf sliced complete grain bread
- 1 bundle plain or seasoned breadcrumbs
- 1 bundle plain panko breadcrumbs
- 1 bundle complete wheat linguini (I like Delallo)
- 1 small bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle dry quinoa (or 2 cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar powdered peanut butter (reminiscent of PB2)
- 2 (15.5-ounce) cans Navy beans
- 2 (6-ounce) cans tuna in water
- 1 small jar capers
- 1 (14-ounce) can low sodium hen broth
- 1 small jar marinara
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted crimson peppers in water
- 1 small jar salsa (elective, for serving with Quesadillas)
Frozen
- 1 giant bag blueberries
- 1 giant bag strawberries
- 1 small bag shelled edamame
Misc. Dry Items
- 1 small bundle brown sugar
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle uncooked cashews (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle hemp seeds
- 1 small bundle vanilla protein powder
*You should buy gluten free, if desired