A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Whereas the weight loss program adopted throughout Lent just isn’t particularly excessive protein, it may nonetheless embody good quantities of plant-based proteins. Frequent protein-rich meals throughout Lent can embody legumes, tofu, nuts and seeds and entire grains. Don’t overlook to incorporate seafood in your meals, like this Baked Salmon that can assist you meet your protein objectives for the week! For these of you who observe, I want you a blessed Lent.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point I’ve all the things 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 can robotically provide the new factors.
Why Excessive Protein?
As a lot of you understand, 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 happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know lots of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose 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. If you happen to’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
If you happen to’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 on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to goal for no less than 1500 energy* per day. There’s nobody measurement suits all, this may vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform could have to restrict protein to keep away from problems. It’s at all times greatest 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, for those who’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! If you happen to 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 really 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 Eating 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 subsequent day. The grocery checklist is complete and contains all the things it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (3/10)
B: Zucchini Oats
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Madison’s Favourite Beef Tacos** and Greatest Guacamole (½ recipe) with 12 tortilla chips
Complete Energy: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: Excessive Protein Omelet with 1 cup combined berries
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Complete Energy: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: Excessive Protein Omelet with 1 cup combined berries
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Floor Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Complete Energy: 1,120* Protein: 100g
FRIDAY (3/14)
B: Excessive Protein Omelet with 1 cup combined berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Complete Energy: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Hen Soup
D: DINNER OUT
Complete Energy: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Hen Membership Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Complete Energy: 1,207* Protein: 100g
*That is only a information, girls 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Freeze any leftover you/your loved ones gained’t eat.
Procuring checklist
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container recent strawberries
- 1 (6-ounce) container berries (your alternative)
- 1 ½ kilos seedless pink or inexperienced grapes
- 1 medium lime
- 2 medium PLUS 1 giant lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium pink bell peppers
- 1 medium head broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 giant Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces recent peas (can sub a small bag of frozen, if desired)
- ½ pound sliced child bella mushrooms
- 1 giant bunch scallions (you want about 12)
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 (1-pound) clamshell/bag recent child spinach
- 1 (1-pound) clamshell/bag recent child arugula
- 1 giant head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 giant vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium candy yellow onions
- 1 small yellow onion
- 1 small pink onion
- Recent salsa or guacamole (optionally available, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 bundle recent or frozen rooster breakfast sausage hyperlinks (you want about 5 ounces)
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 1 pound boneless, skinless rooster thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ kilos 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 2 kilos lean boneless pork sirloin (middle rib) roast
- 1 ¼ kilos (4) skinless white agency fish fillets (reminiscent of grouper, flounder, bass or halibut)
- 1 ½ kilos peeled and deveined shrimp
- 1 bundle middle minimize bacon
- ¾ pound sliced deli rooster or turkey breast
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)
- Floor cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Pink wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed pink pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Gadgets
- 1 quart liquid egg whites
- 1 dozen giant eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your alternative (almond, oat, and so on.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small tub gentle bitter cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded diminished fats shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 skinny slices) Gruyere or Swiss cheese
- 1 small bundle feta cheese
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 small bundle fast oats
- 1 bundle (7-inch) low carb tortillas (reminiscent of Mission Carb Stability)
- 1 bundle crunchy corn taco shells (you want no less than 8 or as much as 16 for those who don’t freeze leftover meat)
- 1 medium bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry stone-ground polenta
- 1 small bundle dry quinoa
- 1 small baguette or sourdough loaf
- 1 bundle dry brief entire wheat pasta (reminiscent of cellentani or fusilli)
- 1 bundle dry (NOT no-boil) lasagna noodles
- 1 giant bag tortilla chips
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or substances to make your personal)
- 1 jar marinara (or substances to make your personal)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons rooster bone broth
- 1 (15-ounce) can common or low sodium rooster broth
Frozen
- 1 giant bag blueberries (you want about 3 cups)
- 1 giant bag sliced strawberries (you want about 3 cups)
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle gentle white wine
Non-Meals Gadgets
*You should buy gluten free, if desired
