A free, 7-day excessive protein weight loss program 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 Weight loss plan Meal Plan
I can’t imagine in only one month, Skinnytaste Excessive Protein will likely be in your palms (official launch date- October seventh!)! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop. So whereas I’m nonetheless so enthusiastic about my new guide, what makes me much more excited is guide excursions and getting to satisfy all of you!!! I will likely be sharing the guide tour schedule in an e-mail tomorrow, so don’t miss it!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Up to now 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 cellphone) so it is going to robotically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein weight loss program 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 quite a lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case 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 succeed in my protein objectives, I sometimes 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. In case you’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
In case 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 objectives, it is best to purpose for at the very least 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and so forth. All the time speak to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished 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 rising protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! In case 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 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss 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 subsequent day. The grocery checklist is complete and consists of the whole lot you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (9/8)
B: Whipped Cottage Cheese Bowls
L: Hen Cutlet Caprese Salad
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,310* Protein: 107g
TUESDAY (9/9)
B: Whipped Cottage Cheese Bowls
L: Hen Cutlet Caprese Salad
D: Gradual Cooked Candy Barbacoa Pork with 2 corn tortillas and Black Bean, Avocado, Cucumber and Tomato Salad
Complete Energy: 1,201* Protein: 110.5g
WEDNESDAY (9/10)
B: Excessive-Protein Zucchini Omelet for One
L: Hen Cutlet Caprese Salad
D: LEFTOVER Gradual Cooked Candy Barbacoa Pork over Chipotle’s Cilantro Lime Rice** and LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
Complete Energy: 1,235* Protein: 107g
THURSDAY (9/11)
B: Carrot Banana Protein Smoothie
L: Hen Cutlet Caprese Salad
D: Hen Shawarma Sheet Pan Dinner with ¾ cup white rice and Tzatziki
Complete Energy: 1,299* Protein: 119.5g
FRIDAY (9/12)
B: Carrot Banana Protein Smoothie
L: Turkey Membership with an apple
D: Mediterranean Fish Foil Packets (recipe x 2) with Greek Orzo Salad (½ recipe)
Complete Energy: 1,180* Protein: 101.5g
SATURDAY (9/13)
B: Breakfast BLT (recipe x 4) with a nectarine
L: Excellent Air Fryer Shrimp with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Complete Energy: 687* Protein: 47g
SUNDAY (9/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon drizzled peanut butter
L: Excessive Protein Egg Bagel with Traditional Hen Salad and 1 cup cantaloupe
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers with 2 cups chopped romaine, 1 tablespoon shredded parmesan and Greek Yogurt Caesar Dressing
Complete Energy: 1,228* Protein: 103.5g
*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. I’ve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 3 cups plain white rice for dinner Thursday.
Procuring checklist
Produce
- 1 (12-ounce) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your alternative)
- 2 medium ripe bananas
- 4 medium nectarines
- 1 medium apple
- 1 massive cantaloupe
- 6 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocado
- 1 small PLUS 1 medium cucumber
- 1 small PLUS 1 medium English cucumber
- 1 medium zucchini
- 1 medium orange bell pepper
- 1 medium purple bell pepper
- 1 small bag mini candy peppers
- 1 small bag child carrots
- 1 small bunch celery
- 1 medium head garlic
- 1 small bunch scallions
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary oregano (non-obligatory garnish, for Greek Orzo Salad)
- 1 (1-pound) clamshell/bag blended greens
- 1 small head Iceberg lettuce
- 1 massive head Romaine lettuce
- 1 dry pint heirloom tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 massive beefsteak tomato
- 1 small PLUS 2 medium vine-ripened tomatoes
- 1 small PLUS 1 massive purple onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 pound scorching Italian rooster sausage
- 1 (2.5-pound) pork loin roast
- 1 pound boneless, skinless rooster breasts
- 1 ½ kilos boneless, skinless rooster thighs
- 1 rotisserie rooster (purchase nearer to finish of week)
- 1 ¼ pound jumbo peeled and deveined shrimp
- 1 ½ kilos (4) skinless white fish fillets, akin to flounder, porgy, cod or bass
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 contemporary peppercorns)
- Vanilla bean paste or extract
- Turmeric
- Gentle mayonnaise
- Balsamic glaze or balsamic vinegar
- Garlic powder
- Paprika
- Smoked paprika
- Parsley
- Elective bagel toppings: the whole lot bagel seasoning, brown sugar, onion flakes, garlic flakes, and so forth.
- Dijon mustard
- Seasoning salt
- Sesame oil
- Sesame seeds
- Sriracha mayonnaise or sriracha sauce
- Cumin
- Chipotle chili powder
- Onion powder
- Crushed purple pepper flakes
- Oregano
- Floor cinnamon
- Pink wine vinegar
- Diminished sodium soy sauce*
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 quart unsweetened almond milk or milk of your alternative
- 1 small field butter
- 1 (8-ounce) container Bocconcini mozzarella
- 1 small bundle feta cheese
- 1 small wedge contemporary Parmesan or Parmigiano Reggiano
- 1 small wedge contemporary Pecorino Romano (can sub 2 tablespoons Parmesan on Complete Wheat
- Linguine, if desired)
Grains*
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 small bundle corn tortillas
- 1 bundle orzo pasta
- 1 bundle entire wheat linguine (I like Delallo)
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 small bundle dry additional lengthy grain or basmati rice
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small can/jar anchovies
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 medium jar Castelvetrano olives
- 1 (12-ounce) jar roasted purple peppers in water
- 1 small can/jar chipotle chilies in adobo
- 1 (6-ounce) can sliced inexperienced chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (14-ounce) can low sodium rooster broth
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 small bundle shelled edamame
- 1 massive bag blueberries
- 1 massive bag sliced strawberries
Misc. Dry Items
- Monkfruit sweetener or your favourite sweetener
- 1 bundle unflavored or vanilla protein powder
- 2 cans cola flavored soda (akin to Olipop or Poppi)
- 1 small bundle floor flaxseed (meal)
- 1 small bundle sliced almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle brown sugar
- Baking powder
- Cornstarch
Non-Meals Objects
*You should purchase gluten free, if desired