A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
The Fourth of July is right here—summer time at its most interesting! Let’s hearth up the grill, collect with household and associates, and have a good time with out sacrificing your protein targets. Grilled Chimichurri Steak and Filipino BBQ Pork Skewers each pack in over 23 grams of protein per serving, making them good for feeding a crowd whereas holding everybody glad. Pair them with scrumptious sides like this easy Cucumber Tomato Salad or my Macaroni Salad with Tomatoes, that are each assured to please. An Indepence Day celebration wouldn’t be full with out my festive Crimson, White, and Blueberry Trifle—a summertime favourite that’s all the time successful! Benefit from the meals, the fireworks, and all of the enjoyable!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve the whole lot 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 routinely provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, 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 variety 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 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 purpose is 120 grams of protein per day, I intention 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 it is best 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 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 is best to intention for no less than 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform could have to restrict protein to keep away from issues. 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’ve got any underlying well being situations.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may 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 listing, 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 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 subsequent day. The grocery listing is complete and consists of the whole lot that you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/29)
B: Egg White Grill and a plum
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Whole Energy: 1,428* Protein: 120.5 g
TUESDAY (6/30)
B: Egg White Grill and a plum
L: Ahi Tuna Poke Stacks
D: Taco Stuffed Zucchini Boats with Corn Tomato Avocado Salad
Whole Energy: 1,372* Protein: 123 g
WEDNESDAY (7/1)
B: Egg White Grill and a plum
L: Salmon Caesar Salad (½ recipe)
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Pasta Salad
Whole Energy: 1,277* Protein: 121.5 g
THURSDAY (7/2)
B: Egg White Grill and a plum
L: Salmon Caesar Salad
D: Lasagna and Arugula Salad
Whole Energy: 1,268* Protein: 125.5 g
FRIDAY (7/3)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Lasagna with 8 child carrots
D: DINNER OUT
Whole Energy: 716* Protein: 66.5 g
SATURDAY (7/4)
B: Heat Peach Crisp Yogurt Bowl (recipe x 4)
L: Excessive Protein Cottage Cheese Veggie Dip with Za’atar (recipe x 4) with 6 child carrots, 3 Buffalo Hen Meatballs and Crimson, White and Blue Fruit Skewers with Cheesecake Yogurt Dip
D: The Greatest Grilled Hen Breast** with Italian Pasta Salad and Completely Grilled Zucchini
Whole Energy: 1,389* Protein: 122.5 g
SUNDAY (7/5)
B: Breakfast Quesadilla (recipe x 4) with 1 cup blended berries
L: Tuna and White Bean Salad (recipe x 2) and a pair of tablespoons almonds
D: Air Fryer Meatball Subs and Summer season Tomato Salad
Whole Energy: 1,542* Protein: 121.5 g
*That is only a information, ladies ought to intention 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Modify ingredient quantities if serving a crowd.
Procuring listing
Produce
- 4 medium plums
- 4 medium peaches
- 1 medium ripe banana
- 1 (12-ounce) container PLUS 3 ½ kilos contemporary strawberries
- 1 dry pint contemporary blueberries
- 2 (6-ounce) containers contemporary berries (your alternative)
- 6 medium PLUS 1 massive lemon
- 2 medium (6-ounce) Hass avocados
- 14 mini (Persian) cucumbers (can sub 4 massive English, if desired)
- 1 medium cucumber
- 6 medium PLUS 1 massive zucchini
- 24 mini rainbow candy peppers
- 1 massive pink bell pepper
- 1 medium yellow bell pepper
- 1 massive ear of corn
- 2 bunches radishes (or dipping veggies of your alternative)
- 1 massive bag child carrots
- 1 small bunch celery
- 2 medium heads garlic
- 1 pound broccoli florets
- 2 medium bunches scallions (you want about 15)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary rosemary
- 1 small bunch contemporary Italian parsley
- 1 (1-pound) clamshell/bag child arugula
- 1 small head Romaine lettuce
- 5 massive heirloom or beef steak tomatoes
- 2 dry pints cherry or grape tomatoes
- 1 small PLUS 2 medium pink onions
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound boneless, skinless hen breasts
- 2 kilos boneless, skinless hen breast cutlets
- 2 ½ kilos 93% lean floor hen
- 1 bundle pre-cooked hen breakfast sausage (should purchase frozen, if desired)
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- ¾ pound uncooked sushi grade tuna
- 1 ½ kilos (4) skin-on wild salmon fillets
- 1 ¾ kilos (8) bone-in lamb loin chops
- 1 small bundle sliced genoa salami
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)
- Onion powder
- Garlic powder
- Turmeric
- Floor cinnamon
- Diminished sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stacks, if desired)
- Mayonnaise
- Za’atar
- Frank’s RedHot sauce
- Dijon mustard
- Thai candy chili sauce
- Multi-color sesame seeds
- Cumin
- Chili powder
- Paprika
- Oregano
- Crimson wine vinegar
- Italian seasoning (can sub ¾ teaspoon oregano on Grilled Hen Breast, if desired)
- Parsley
- Basil
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (32-ounce) container excessive protein vanilla yogurt (I like Oikos Professional)
- 2 (16-ounce) containers low fats cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened plain or vanilla almond milk
- 1 (8-ounce) block diminished fats mozzarella or provolone cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats Mexican cheese mix
- 1 (8-ounce) bag diminished fats shredded cheddar cheese (can sub 4 ounces Mexican mix in Breakfast Quesadillas, if desired)
- 1 small bundle sliced cheddar or American cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub ¼ cup Parmesan in Lasagna, if desired)
- 1 (8-ounce) block diminished fats cream cheese
- 1 small container blue cheese dressing (or substances to make your individual. Elective, for Buffalo Hen Meatballs)
Grains*
- 1 bundle mild multi-grain English muffins
- 1 small bundle granola
- 1 bundle (7-inch) low carb tortillas (I like Mission Complete Wheat Carb Steadiness)
- 4 small Portuguese rolls (or sandwich rolls)
- 1 bundle no-boil lasagna noodles
- 1 bundle dry orzo pasta
- 1 bundle fusilli pasta (I like Delallo)
- 1 bundle plain or seasoned breadcrumbs (can sub ¼ cup panko in Meatball Subs, if desired)
- 1 bundle panko breadcrumbs
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 pre-made angel meals cake
Canned and Jarred
- 1 jar marinara (or substances to make your individual)
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (4-ounce) can tomato sauce
- 1 small jar salsa
- 1 small jar sliced pepperoncini
- 1 small jar capers
- 1 small can/jar anchovy fillets
- 1 small can sliced black olives
- 1 small jar dill pickles
- 1 (14-ounce) can low sodium hen broth
- 2 (15.5-ounce) cans navy beans
- 2 (6-ounce) cans tuna in water
Frozen
- 1 small bag shelled edamame
Misc. Dry Items
- 1 small bundle almonds (if shopping for from bulk bin, you want ½ cup)
- 1 single serve packet unflavored protein powder
- 1 small bundle floor flax (meal)
- 1 small bundle uncooked sugar
- 1 small bundle brown sugar or monk fruit sweetener
Non-Meals Gadgets
*You should buy gluten free, if desired
