A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I hope your holidays have been crammed with pleasure, laughter, and loads of recollections! However, let’s be actual—generally issues get a bit off observe over the break. Whether or not it’s skipping a exercise or indulging in just a few too many treats, it occurs! Don’t be too exhausting on your self. Try my 25 most liked recipes of 2025 that can assist you get again on observe!
What meals custom for ringing within the New Yr does your loved ones love? Black-eyed peas usually symbolize prosperity and good luck, noodles symbolize longevity (the longer the noodle, the longer your life) and cabbage is believed to carry monetary luck for the approaching yr.
Regardless of the way you select to rejoice, benefit from the second and embrace the recent begin that comes with the brand new yr. Let’s make 2025 a yr filled with development, positivity, and naturally—nice meals!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To date 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 telephone) so it can routinely 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 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 lots of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 succeed in my protein targets, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure 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 targets, you need to purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on. All the time discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, 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 if in case you have any underlying well being situations.
Lastly, if you happen to’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! If you happen to want to get on the e-mail record, 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 record is complete and contains all the pieces you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Hen Waldorf Salad and ¼ cup blended nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame
Complete Energy: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Hen Waldorf Salad and ¼ cup blended nuts
D: Shrimp Fajitas with 1 ounce avocado and Fast and Delicioso Cuban Fashion Black Beans
Complete Energy: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with On the spot Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Complete Energy: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Hen
Complete Energy: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on an entire grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa
Complete Energy: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Hen Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT
Complete Energy: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Hen Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Fast Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower
Complete Energy: 1,437* Protein: 125.5g
*That is only a information, ladies 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 so on.
Purchasing Checklist
Produce
- 6 medium bananas
- ½ pound pink seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any selection)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5-ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 medium zucchini
- 3 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece recent ginger
- 3 medium jalapenos
- 1 giant Fresno chili
- 1 small PLUS 2 medium pink bell peppers
- 1 medium yellow bell pepper
- 1 giant eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ kilos string beans
- ½ pound Cremini mushrooms
- 1 giant head cauliflower
- 2 (12-ounce) baggage riced cauliflower
- 2 kilos Russet potatoes
- 1 giant candy potato
- 1 medium PLUS 1 giant bunch scallions
- 1 giant bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent rosemary
- 1 medium bunch/container recent basil
- 1 small bunch/container recent thyme
- 1 (5-ounce) clamshell/bag blended child greens
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine or Iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small PLUS 1 giant pink onions
- 1 giant white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (elective crudites for Autumn Dip)
- Recent salsa (elective, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 giant bundle hen breakfast sausage (you want 12 hyperlinks)
- 36 hen wingettes and drummettes or 18 entire hen wings
- 1 (9-ounce) boneless, skinless hen breast (or 7 ounces pre-cooked)
- 8 (about 2 kilos) boneless, skinless hen thighs
- 8 bone-in hen thighs
- 1 ½ kilos (4) boneless pork chops
- 1 (2 to three pound) roast or eye of spherical
- 3 ½ kilos peeled and deveined shrimp
- 1 ½ kilos (4) skin-on salmon filets
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)
- Vanilla extract
- Cumin
- Pure maple syrup
- Common or mild mayonnaise
- Bay leaves
- Crimson wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Lowered sodium soy sauce*
- Curry powder, ideally madras
- Sriracha sauce
- Rosemary (can sub recent, if desired)
- Chipotle chili powder
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) giant eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low fats milk or milk of your alternative
- 1 pint low fats buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub mild bitter cream
- 1 small tub whipped butter
- 1 small field unsalted butter
- 1 (32-ounce) container low fats cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small bundle feta cheese (elective, for Black Eyed Pea Salad)
- 1 small bundle cotija cheese or queso blanco
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) bag decreased fats shredded cheddar cheese
- 1 (8-ounce) bundle sliced decreased fats Swiss or provolone cheese
- 1 bottle/jar low fats blue cheese dressing (elective, for serving with Hen Wings)
Grains*
- 1 small bundle dry quinoa
- 1 bundle acini di pepe
- 1 bundle low carb entire wheat burrito dimension tortillas (equivalent to La Tortilla Manufacturing unit or Mission)
- 1 giant bundle corn tortillas (you want 16)
- 1 bundle fast oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) entire wheat Italian or loaf French bread
- 1 small entire grain sandwich roll
- 1 giant bag tortilla chips
- 1 bundle crostini (or one other baguette and make your self)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (4-ounce) can chopped inexperienced chiles
- 1 (14-ounce) can mild coconut milk
- 1 (32-ounce) carton low sodium hen broth or inventory
- 2 (32-ounce) cartons hen bone broth
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar easy peanut butter
Frozen
- 1 giant bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small bundle unflavored protein powder
- Monk fruit sweetener or sweetener of your alternative (elective, for Strawberry Smoothie)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle blended nuts (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
*You should buy gluten free, if desired
