A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
I hope everybody had a blessed Thanksgiving that was full of household, pals and laughter! Now that the large day is over- what can we do with all of the leftovers lol? Fortunately fairly a couple of of my leftover recipes are excessive protein like this Turkey Cuban Sandwich or this Turkey Pot Pie– excellent for these chilly days and straightforward to serve in ramekins for portion management! Comfortable Black Friday Buying and don’t overlook to help your favourite native companies for Store Small Saturday!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Up to now I’ve all the things 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 telephone) so it is going to routinely provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight loss program 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 loads of 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 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 usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for at the very 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 forth. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your targets, it is best to purpose for at the very least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so forth. At all times 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 lowered kidney perform might must 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 if in case you have any underlying well being circumstances.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail checklist, you’ll be able to 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’ll be able to 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 checklist is complete and consists of all the things it’s essential to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (12/1)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,367* Protein: 105.5g
TUESDAY (12/2)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Prompt Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa and a pair of ounces avocado
Complete Energy: 1,126* Protein: 100.5g
WEDNESDAY (12/3)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: LEFTOVER Prompt Pot Cuban Pork with Arroz Congri and Fast Cabbage Slaw
Complete Energy: 1,253* Protein:103.5g
THURSDAY (12/4)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Beef Barley Soup with 2 ounces complete grain baguette
Complete Energy: 1,155* Protein: 107g
FRIDAY (12/5)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: LEFTOVER Beef Barley Soup with 2 ounces complete grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas
Complete Energy: 1,300* Protein: 103.5g
SATURDAY (12/6)
B: Pumpkin Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT
Complete Energy: 529* Protein: 34g
SUNDAY (12/7)
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (recipe x 2)
D: 30 Cloves Garlic Hen with Prompt Pot Mashed Potatoes and Roasted Parmesan Inexperienced Beans
Complete Energy: 1,429* Protein: 104g
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Buying checklist
Produce
- 2 giant bananas
- 1 giant lemon
- 1 medium grapefruit
- 2 medium limes
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 1 giant cucumber
- 2 medium purple bell peppers
- 1 medium inexperienced bell pepper
- 1 giant Fresno chili
- ¾ pound inexperienced beans
- ¾ pound sliced mushrooms
- 1 medium head broccoli florets
- 1 small bunch celery
- 2 medium carrots
- 1 pound child gold or purple potatoes
- 2 kilos Russet potatoes
- 4 giant heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1/2 small head white cabbage
- 1 medium head Romaine or Butter lettuce
- 1 small bunch scallions
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary oregano
- 1 small bunch contemporary cilantro (can sub oregano for garnish on Cuban Pork, if desired)
- 1 small bunch contemporary Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 container contemporary salsa
- 1 small purple onion
- 4 small yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 6 bone-in rooster thighs
- 1 pound peeled and deveined giant shrimp
- 1 ½ kilos sushi grade tuna
- 1 ½ kilos (4) skin-on salmon filets
- 3 kilos boneless pork shoulder blade roast
- 1 ½ kilos beef stew meat, similar to chuck
Condiments and Spices
- Additional 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)
- Vanilla extract
- Cinnamon
- Pumpkin pie spice
- Maple syrup
- Garlic powder
- Scorching sauce (similar to Cholula)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Frank’s RedHot sauce
- Furikake (can sub sesame seeds if desired)
- Mayonnaise
- Diminished sodium soy sauce*
- Bay leaves
- Cumin
- Oregano
- Apple cider vinegar
- Dijon mustard
- Floor cloves
- Madras curry powder
- Purple wine vinegar
- Smoked paprika
- Ancho chili powder
- Cayenne pepper
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 small container gentle bitter cream
- 1 small container whipped butter
- 1 pint low fats buttermilk
- 1 bottle/jar gentle blue cheese or ranch dressing (or elements to make your individual)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag or block gruyere or cheddar cheese (non-compulsory, for Mushroom Spinach Eggs)
- 1 package deal cotija, queso blanco or queso fresco
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small loaf sliced complete grain bread
- 1 (10-ounce) multigrain baguette
- 1 package deal corn tortillas
- 1 small package deal oat flour
- 1 package deal lasagna noodles (NOT no-boil)
- 1 small package deal dry pearled barley (if shopping for from bulk bin, you want 2/3 cup)
- 1 small package deal dry brown rice (or 4 cups pre-cooked)
- 1 small package deal dry lengthy grain white rice
Canned and Jarred
Misc. Dry Items
- Baking powder
- Cornstarch
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 bottle gentle dry white wine (similar to Kim Crawford Illuminate Sauv Blanc)
*You should buy gluten free, if desired
