A free, 7-day excessive protein weight-reduction 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 Weight loss plan Meal Plan
Nonetheless trying to find that good current or stocking stuffer? Look no additional! My Skinnytaste Excessive Protein Cookbook makes a beautiful reward beneath the tree, and any of my different books are positive to please even the pickiest of palates. You may also store my kitchen, cooking and different favorites right here!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To date I’ve all the pieces 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 a lot of you understand, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, and it’s been a complete recreation 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 plenty of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 sometimes divide it throughout three meals. For instance, if my aim 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. 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 like, you may seek for recipes by course within the index. Relying in your targets, it’s best to purpose for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your targets, your age, weight, and many others. At all times discuss to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform could must restrict protein to keep away from problems. 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, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may 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 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 sure 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 record is complete and contains all the pieces you might want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Complete Energy: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Rooster Brown Rice Bowl
D: Floor Turkey Taco Skillet
Complete Energy: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Cut up
L: Turkey Membership and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup entire wheat orzo and Oven Roasted Cauliflower
Complete Energy: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons gentle bitter cream and 1 ounce avocado
D: DINNER OUT
Complete Energy: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons gentle bitter cream and 1 ounce avocado
D: Entire Roasted Rooster with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Complete Energy: 1,196* Protein: 114g
*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.
Buying Checklist
Produce
- 1 medium PLUS 1 giant apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or purple grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 giant carrots
- 2 kilos purple potatoes
- 2 giant candy potatoes
- 1 giant head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium purple beets
- 2 medium golden beets
- 2 medium bunches scallions (you want about 15)
- 1 giant bag tri-color coleslaw (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent dill
- 1 small bunch/container recent rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 giant beef steak tomato
- 4 giant white onions
- 1 small PLUS 1 medium purple onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 giant package deal center-cut bacon (you want 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless hen breasts (or ½ pound pre-cooked)
- 1 entire (3-pound) hen
- 2 kilos 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 1 giant (about 5 kilos) beef brisket
- 1 ½ kilos (4) skinless fish fillets equivalent to Fluke, Flounder or Halibut
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)
- Scorching sauce (non-obligatory, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Floor cinnamon
- Mild mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Objects
- 1 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your alternative
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 small tub whipped butter or field of unsalted
- 1 (16-ounce) container gentle bitter cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 small wedge recent Parmesan cheese
Grains*
- 1 package deal (8 or 9-inch) low carb entire wheat tortillas (equivalent to La Tortilla Manufacturing facility)
- 1 small package deal quaint or fast oats
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 giant unhealthy tortilla chips
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 package deal dry entire wheat orzo pasta
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or substances to make your individual)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Items
- 1 small package deal chia seeds
- 1 package deal sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small package deal granulated sugar
- 1 small package deal pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles and cherries (non-obligatory topping for Breakfast Banana Cut up)
*You should buy gluten free, if desired
