A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
I hope everybody had a blessed Thanksgiving that was stuffed with household, mates and laughter! Now that the massive day is over- what will we do with all of the leftovers lol? Fortunately fairly just a few of my leftover recipes are excessive protein like this Turkey Cuban Sandwich or this Turkey Pot Pie– excellent for these chilly days and simple to serve in ramekins for portion management! Blissful Black Friday Procuring and don’t neglect to help your favourite native companies for Store Small Saturday!
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 the whole lot 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 routinely provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein weight loss program for the previous few years for muscle achieve, 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 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 a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein you need 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 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, you need to purpose for a minimum of 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate might have to 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 growing protein consumption, particularly you probably have any underlying well being situations.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail listing, 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 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 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 following day. The grocery listing is complete and contains 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 (12/1)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,367* Protein: 105.5g
TUESDAY (12/2)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: On the spot Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa and a pair of ounces avocado
Complete Energy: 1,126* Protein: 100.5g
WEDNESDAY (12/3)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: LEFTOVER On the spot Pot Cuban Pork with Arroz Congri and Fast Cabbage Slaw
Complete Energy: 1,253* Protein:103.5g
THURSDAY (12/4)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Beef Barley Soup with 2 ounces entire grain baguette
Complete Energy: 1,155* Protein: 107g
FRIDAY (12/5)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast
L: LEFTOVER Beef Barley Soup with 2 ounces entire grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas
Complete Energy: 1,300* Protein: 103.5g
SATURDAY (12/6)
B: Pumpkin Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT
Complete Energy: 529* Protein: 34g
SUNDAY (12/7)
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (recipe x 2)
D: 30 Cloves Garlic Rooster with On the spot Pot Mashed Potatoes and Roasted Parmesan Inexperienced Beans
Complete Energy: 1,429* Protein: 104g
*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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring listing
Produce
- 2 giant bananas
- 1 giant lemon
- 1 medium grapefruit
- 2 medium limes
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 1 giant cucumber
- 2 medium crimson bell peppers
- 1 medium inexperienced bell pepper
- 1 giant Fresno chili
- ¾ pound inexperienced beans
- ¾ pound sliced mushrooms
- 1 medium head broccoli florets
- 1 small bunch celery
- 2 medium carrots
- 1 pound child gold or crimson potatoes
- 2 kilos Russet potatoes
- 4 giant heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1/2 small head white cabbage
- 1 medium head Romaine or Butter lettuce
- 1 small bunch scallions
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary oregano
- 1 small bunch contemporary cilantro (can sub oregano for garnish on Cuban Pork, if desired)
- 1 small bunch contemporary Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 container contemporary salsa
- 1 small crimson onion
- 4 small yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 6 bone-in rooster thighs
- 1 pound peeled and deveined giant shrimp
- 1 ½ kilos sushi grade tuna
- 1 ½ kilos (4) skin-on salmon filets
- 3 kilos boneless pork shoulder blade roast
- 1 ½ kilos beef stew meat, equivalent to chuck
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)
- Vanilla extract
- Cinnamon
- Pumpkin pie spice
- Maple syrup
- Garlic powder
- Scorching sauce (equivalent to Cholula)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Frank’s RedHot sauce
- Furikake (can sub sesame seeds if desired)
- Mayonnaise
- Diminished sodium soy sauce*
- Bay leaves
- Cumin
- Oregano
- Apple cider vinegar
- Dijon mustard
- Floor cloves
- Madras curry powder
- Pink wine vinegar
- Smoked paprika
- Ancho chili powder
- Cayenne pepper
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 small container mild bitter cream
- 1 small container whipped butter
- 1 pint low fats buttermilk
- 1 bottle/jar mild blue cheese or ranch dressing (or elements to make your personal)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag or block gruyere or cheddar cheese (non-compulsory, for Mushroom Spinach Eggs)
- 1 package deal cotija, queso blanco or queso fresco
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small loaf sliced entire grain bread
- 1 (10-ounce) multigrain baguette
- 1 package deal corn tortillas
- 1 small package deal oat flour
- 1 package deal lasagna noodles (NOT no-boil)
- 1 small package deal dry pearled barley (if shopping for from bulk bin, you want 2/3 cup)
- 1 small package deal dry brown rice (or 4 cups pre-cooked)
- 1 small package deal dry lengthy grain white rice
Canned and Jarred
Misc. Dry Items
- Baking powder
- Cornstarch
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 bottle mild dry white wine (equivalent to Kim Crawford Illuminate Sauv Blanc)
*You should purchase gluten free, if desired
