A free, 7-day excessive protein food plan 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 Food plan Meal Plan
On the lookout for recipes that fulfill your cravings and helps your wellness targets? These high-protein dishes are the proper stability of taste and performance. Whether or not you’re meal-prepping for the week, desire a excessive protein snack after your exercise, or are simply seeking to up your protein targets, I’m right here that can assist you out!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To date I’ve the whole lot 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’s going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein food plan for the previous few years for muscle achieve, 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 a number of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When you 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
When 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 forth. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your targets, it is best to goal for at the very least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.
Word
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform might must restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! When you 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 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 Food 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 following day. The grocery record is complete and contains the whole lot it is advisable to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Rooster Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame
Whole Energy: 1,305* Protein: 100g
TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Type Black Beans and Skillet Mexican Zucchini
Whole Energy: 1,238* Protein: 104g
WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer season Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer season Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices entire grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Whole Energy: 1,251* Protein: 100.5g
SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Rooster Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Whole Energy: 711* Protein: 61.5g
SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Rooster Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus
Whole Energy: 1,150* Protein: 103.5g
*That is only a information, ladies 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Buying record
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 giant peach
- 1 (6-ounce) container contemporary blackberries
- 1 (6-ounce) container contemporary raspberries
- 1 (6-ounce) container contemporary blueberries
- 1 (12-ounce) container contemporary strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small bunch celery
- 1 small bag child carrots
- ½ pound child bella mushrooms
- 1 pound asparagus
- 1 medium English cucumber
- 1 pound zucchini
- 1 small PLUS 3 medium purple bell peppers
- 1 medium orange bell pepper
- 1 medium head broccoli florets
- 1 small bunch broccolini
- 1 small bunch scallions
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small container/bunch contemporary basil
- 1 small container/bunch contemporary oregano (non-compulsory, for Greek Orzo Salad)
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 11 giant heirloom or beefsteak tomatoes
- 3 medium purple onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 hyperlink Italian hen sausage
- 1 bundle center-cut bacon
- 2 kilos lean boneless pork sirloin roast
- 3 kilos beef prime spherical roast
- 4 kilos boneless, skinless hen breasts
- 1 ½ kilos (4) white fish fillets similar to branzino, snapper, halibut, or cod
- 1 ½ kilos jumbo peeled and deveined shrimp
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)
- Honey
- Turmeric
- Common or gentle mayonnaise
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning or components to make your individual
- Sazon seasoning
- Common or decreased sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaves
- Parsley
- Oregano
- Thyme
- Basil
- Cumin
- Tajin (or different chili lime seasoning)
- Chili powder
- Cayenne pepper
- Pink wine vinegar
- Crushed purple pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 (1-pound) bundle further agency tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 bundle skinny sliced provolone cheese
- 1 small bundle feta cheese
- 1 small bundle blue cheese
- 1 small bundle goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your alternative)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart unsweetened vanilla almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt Grains
- 1 small loaf entire grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf entire wheat Italian or French bread
- 1 bundle orzo pasta
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (2.6-ounce) bundle gentle tuna in water
- 1 small jar pickled jalapenos
- 1 (16-ounce) jar pepperoncini
- 1 small jar pitted kalamata olives
- 1 small jar inexperienced olives
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can decreased sodium vegetable broth
- 1 (15-ounce) can low sodium hen broth
Frozen
- 1 giant bundle in-pod edamame
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle chia seeds
- 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried unsweetened cranberries
- 1 small bundle shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle stone floor polenta (similar to Bob’s Pink Mill)
- Monk fruit sweetener, stevia or sweetener of your alternative
- Cornstarch or arrowroot powder
*You should buy gluten free, if desired