A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
What an unimaginable journey this has been to this point! Each dialog with every of you jogged my memory why I do what I do within the first place — to attach, to share, and to rejoice the fantastic thing about meals and neighborhood. And the most effective news- yet another tour cease– Saturday the 18th at ‘All in Well being Wellness’, Babylon (NY), beginning at 4:00pm! I hope to see you there!
So lots of you requested… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack via the top of October! 🎉
For those who haven’t grabbed the Skinnytaste Excessive Protein Cookbook but, that is your LAST likelihood to get the 6 bonus high-protein recipes (not within the ebook!). Provide ends Oct 31. Merely fill out the type right here together with your proof of buy to obtain the bonus recipes.
For those who’ve bought the Skinnytaste Excessive Protein Cookbook and are having fun with it, I’d be so grateful for those who’d take a second to go away a evaluate on Amazon, Goal, Barnes and Nobles or your favourite retailer.
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Up to now I’ve all the pieces 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 should robotically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight-reduction 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know loads 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 sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for at the 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 many others. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to goal for at the least 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and many others. At all times 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 perform might have to restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being circumstances.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 checklist, you possibly can 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 possibly can 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 Weight-reduction 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 all the pieces you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Complete Energy: 1,326* Protein: 103g
TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Smash Tacos with Prompt Pot Refried Beans and Cilantro Lime Cauliflower Rice
Complete Energy: 1,296* Protein: 103g
WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Membership with 8 child carrots
D: Sluggish Cooker Beef Stew with a small complete grain roll and a couple of teaspoons butter
Complete Energy: 1,143* Protein: 103g
THURSDAY (10/23)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Inexperienced Beans
Complete Energy: 1,165* Protein: 100.5g
FRIDAY (10/24)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Complete Energy: 1,244* Protein: 110.5g
SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Sluggish Cooker Hen and Lentil Soup
D: DINNER OUT
Complete Energy: 633* Protein: 42g
SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Sluggish Cooker Hen and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes
Complete Energy: 1,329* Protein: 101g
*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing checklist
Produce
- 2 medium (ripe) bananas
- 1 dry pint blackberries
- 4 medium Gala apples
- 2 medium Pink Scrumptious apples
- 2 medium D’Anjou pears
- ¾ pound inexperienced seedless grapes
- 1 massive navel orange
- 1 small lemon
- 3 medium limes
- 1 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 (3-inch) piece recent ginger
- 1 massive Fresno chili
- 2 massive Cubanelle peppers
- 1 massive crimson bell pepper
- 1 small bag child carrots
- 1 medium bunch carrots
- 1 small bunch celery
- ¼ pound white mushrooms
- ¾ pound inexperienced beans
- 2 1/3 kilos Yukon Gold potatoes
- 1 medium head cauliflower (can purchase pre-riced, if desired)
- 1 medium bunch scallions
- 1 small PLUS 1 massive bunch recent cilantro
- 1 medium bunch culantro (optionally available, for sofrito, if you could find it)
- 1 small bunch recent Italian parsley (can sub thyme or sage for garnish on Pumpkin Skillet, if desired)
- 1 small bunch/container recent thyme
- 1 small bunch/container recent sage
- 1 (1-pound) clamshell/bag child spinach
- 1 pound mustard greens, Swiss chard or your favourite darkish leafy inexperienced
- 1 medium bag tri-color coleslaw combine (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 small vine-ripened tomato
- 1 container pico de gallo (or elements to make your individual)
- 1 small crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 package deal center-cut bacon
- 1 small package deal sliced deli turkey (if shopping for from deli counter, you want 3 ounces)
- 1 rotisserie rooster breast
- 1 ½ kilos boneless, skinless rooster thighs
- 1 ½ kilos 93% lean floor turkey
- 2 ½ kilos boneless chuck roast
- 1 ½ kilos (4) boneless center-cut pork chops
- 1 ½ kilos (4) skin-on 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)
- Turmeric
- Floor cinnamon
- Nutmeg
- Agave or pure maple syrup
- Vanilla extract
- Common or gentle mayonnaise
- Cumin
- Adobo seasoning
- Gochujang
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Taco seasoning (or elements to make your individual)
- Chili powder
- Cayenne pepper (optionally available, for Refried Beans)
- Bay leaves
- Crushed crimson pepper flakes
- Garlic powder
- Madras curry powder
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 small field butter
- 1 tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) block gentle cream cheese
- 1 small tub gentle bitter cream
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle nonfat milk
- 1 pint unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Parmesan cheese
Grains*
- 1 small bag dry brown rice (or 5 cups pre-cooked)
- 1 small loaf sourdough bread
- 1 small loaf complete grain bread (can sub sourdough in Turkey Membership, if desired)
- 1 small package deal corn tortillas (you want 8)
- 1 small package deal complete grain rolls
- 1 small package deal all-purpose flour
- 1 package deal lasagna noodles (NOT “no-boil”)
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can gentle coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 3 (32-ounce) cartons rooster broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small package deal peas
- 1 massive package deal in-pod edamame
Misc. Dry Items
- 1 container unflavored pea or whey protein powder
- 1 small package deal floor flaxseed (meal)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want a beneficiant ¾ cup)
- 1 small package deal uncooked sugar
- 1 small package deal brown sugar
- 1 small field golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) package deal dry inexperienced or brown lentils
- 1 small package deal dry pinto beans
Non-Meals Objects
*You should buy gluten free, if desired