A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
On the lookout for recipes that fulfill your cravings and helps your wellness targets? These high-protein dishes are the right steadiness of taste and performance. Whether or not you’re meal-prepping for the week, need 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 mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve every thing 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 would mechanically 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 a whole lot of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 targets, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In the event 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 possibly can seek for recipes by course within the index. Relying in your targets, you need to goal for no less than 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and so forth. All the time speak to your nutritionist or dietician on your particular wants.
Notice
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 problems. It’s all the time 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 situations.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you 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 certain 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 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 essential 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 Fashion 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: Sluggish Cooker Italian Beef Hoagies with Summer time 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 Sluggish Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices complete 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Buying checklist
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 massive 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 pink 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 massive heirloom or beefsteak tomatoes
- 3 medium pink onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 package deal center-cut bacon
- 2 kilos lean boneless pork sirloin roast
- 3 kilos beef high spherical roast
- 4 kilos boneless, skinless rooster breasts
- 1 ½ kilos (4) white fish fillets equivalent to branzino, snapper, halibut, or cod
- 1 ½ kilos jumbo peeled and deveined shrimp
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)
- 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 personal
- Sazon seasoning
- Common or diminished 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 pink pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 (1-pound) package deal additional agency tofu
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 package deal skinny sliced provolone cheese
- 1 small package deal feta cheese
- 1 small package deal blue cheese
- 1 small package deal goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your selection)
- 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 complete grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf complete wheat Italian or French bread
- 1 package deal orzo pasta
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 small package deal corn tortillas (you want 8)
Canned and Jarred
- 1 (2.6-ounce) package deal 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 diminished sodium vegetable broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 massive package deal in-pod edamame
Misc. Dry Items
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small package deal floor flaxseed (meal)
- 1 small package deal chia seeds
- 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal dried unsweetened cranberries
- 1 small package deal shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal stone floor polenta (equivalent to Bob’s Pink Mill)
- Monk fruit sweetener, stevia or sweetener of your selection
- Cornstarch or arrowroot powder
*You should purchase gluten free, if desired