A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
What an unimaginable journey this has been thus far! Each dialog with every of you jogged my memory why I do what I do within the first place — to attach, to share, and to have fun the great thing about meals and group. And one of the best news- yet one more tour cease– Saturday the 18th at ‘All in Well being Wellness’, Babylon (NY), beginning at 4:00pm! I hope to see you there!
So a lot of you requested… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack by way of the top of October! 🎉
In case you haven’t grabbed the Skinnytaste Excessive Protein Cookbook but, that is your LAST probability to get the 6 bonus high-protein recipes (not within the guide!). Supply ends Oct 31. Merely fill out the type right here together with your proof of buy to obtain the bonus recipes.
In case you’ve bought the Skinnytaste Excessive Protein Cookbook and are having fun with it, I might be so grateful should you’d take a second to go away a evaluate on Amazon, Goal, Barnes and Nobles or your favourite retailer.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Up to now I’ve every little thing from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it’ll mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein food plan for the previous few years for muscle achieve, and it’s been a complete sport 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 numerous you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 usually divide it throughout three meals. For instance, if my objective 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. In case you’re undecided how a lot protein it is best 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 so on. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your targets, it is best to purpose for at the least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate 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 you probably have any underlying well being situations.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you 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 sure 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss program 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 consists of every little thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Complete Energy: 1,326* Protein: 103g
TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Smash Tacos with Immediate Pot Refried Beans and Cilantro Lime Cauliflower Rice
Complete Energy: 1,296* Protein: 103g
WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Membership with 8 child carrots
D: Sluggish Cooker Beef Stew with a small complete grain roll and a pair of teaspoons butter
Complete Energy: 1,143* Protein: 103g
THURSDAY (10/23)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Inexperienced Beans
Complete Energy: 1,165* Protein: 100.5g
FRIDAY (10/24)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Complete Energy: 1,244* Protein: 110.5g
SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Sluggish Cooker Hen and Lentil Soup
D: DINNER OUT
Complete Energy: 633* Protein: 42g
SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Sluggish Cooker Hen and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes
Complete Energy: 1,329* Protein: 101g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying record
Produce
- 2 medium (ripe) bananas
- 1 dry pint blackberries
- 4 medium Gala apples
- 2 medium Purple Scrumptious apples
- 2 medium D’Anjou pears
- ¾ pound inexperienced seedless grapes
- 1 massive navel orange
- 1 small lemon
- 3 medium limes
- 1 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 (3-inch) piece contemporary ginger
- 1 massive Fresno chili
- 2 massive Cubanelle peppers
- 1 massive purple bell pepper
- 1 small bag child carrots
- 1 medium bunch carrots
- 1 small bunch celery
- ¼ pound white mushrooms
- ¾ pound inexperienced beans
- 2 1/3 kilos Yukon Gold potatoes
- 1 medium head cauliflower (should buy pre-riced, if desired)
- 1 medium bunch scallions
- 1 small PLUS 1 massive bunch contemporary cilantro
- 1 medium bunch culantro (non-obligatory, for sofrito, if yow will discover it)
- 1 small bunch contemporary Italian parsley (can sub thyme or sage for garnish on Pumpkin Skillet, if desired)
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary sage
- 1 (1-pound) clamshell/bag child spinach
- 1 pound mustard greens, Swiss chard or your favourite darkish leafy inexperienced
- 1 medium bag tri-color coleslaw combine (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 small vine-ripened tomato
- 1 container pico de gallo (or substances to make your personal)
- 1 small purple onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 bundle center-cut bacon
- 1 small bundle sliced deli turkey (if shopping for from deli counter, you want 3 ounces)
- 1 rotisserie rooster breast
- 1 ½ kilos boneless, skinless rooster thighs
- 1 ½ kilos 93% lean floor turkey
- 2 ½ kilos boneless chuck roast
- 1 ½ kilos (4) boneless center-cut pork chops
- 1 ½ kilos (4) skin-on salmon fillets
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)
- Turmeric
- Floor cinnamon
- Nutmeg
- Agave or pure maple syrup
- Vanilla extract
- Common or mild mayonnaise
- Cumin
- Adobo seasoning
- Gochujang
- Decreased sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Taco seasoning (or substances to make your personal)
- Chili powder
- Cayenne pepper (non-obligatory, for Refried Beans)
- Bay leaves
- Crushed purple pepper flakes
- Garlic powder
- Madras curry powder
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 small field butter
- 1 tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) block mild cream cheese
- 1 small tub mild bitter cream
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle nonfat milk
- 1 pint unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Parmesan cheese
Grains*
- 1 small bag dry brown rice (or 5 cups pre-cooked)
- 1 small loaf sourdough bread
- 1 small loaf complete grain bread (can sub sourdough in Turkey Membership, if desired)
- 1 small bundle corn tortillas (you want 8)
- 1 small bundle complete grain rolls
- 1 small bundle all-purpose flour
- 1 bundle lasagna noodles (NOT “no-boil”)
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can mild coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 3 (32-ounce) cartons rooster broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small bundle peas
- 1 massive bundle in-pod edamame
Misc. Dry Items
- 1 container unflavored pea or whey protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want a beneficiant ¾ cup)
- 1 small bundle uncooked sugar
- 1 small bundle brown sugar
- 1 small field golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) bundle dry inexperienced or brown lentils
- 1 small bundle dry pinto beans
Non-Meals Gadgets
*You should purchase gluten free, if desired
