A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Nonetheless looking for that excellent current or stocking stuffer? Look no additional! My Skinnytaste Excessive Protein Cookbook makes an exquisite present below the tree, and any of my different books are positive to thrill even the pickiest of palates. You may also store my kitchen, cooking and different favorites right here!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’ll 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 telephone) so it’ll mechanically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein weight loss 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 happy, 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 objectives, so I used to be impressed to create this high-protein meal plan for the week. Should 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 achieve my protein objectives, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
Should 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 like, you may seek for recipes by course within the index. Relying in your objectives, you need to goal for at the very least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician in your particular wants.
Notice
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 problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! Should you 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 Weight-reduction plan 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 following day. The grocery listing is complete and consists of all the things you’ll want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Hen Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Whole Energy: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Hen Brown Rice Bowl
D: Floor Turkey Taco Skillet
Whole Energy: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Whole Energy: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Whole Energy: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Break up
L: Turkey Membership and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup entire wheat orzo and Oven Roasted Cauliflower
Whole Energy: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons gentle bitter cream and 1 ounce avocado
D: DINNER OUT
Whole Energy: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons gentle bitter cream and 1 ounce avocado
D: Entire Roasted Hen with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Whole Energy: 1,196* Protein: 114g
*That is only a information, ladies 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Purchasing Record
Produce
- 1 medium PLUS 1 giant apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or crimson grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 giant carrots
- 2 kilos crimson potatoes
- 2 giant candy potatoes
- 1 giant head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium crimson beets
- 2 medium golden beets
- 2 medium bunches scallions (you want about 15)
- 1 giant bag tri-color coleslaw (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 giant beef steak tomato
- 4 giant white onions
- 1 small PLUS 1 medium crimson onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 giant bundle center-cut bacon (you want 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless rooster breasts (or ½ pound pre-cooked)
- 1 entire (3-pound) rooster
- 2 kilos 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 1 giant (about 5 kilos) beef brisket
- 1 ½ kilos (4) skinless fish fillets akin to Fluke, Flounder or Halibut
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)
- Scorching sauce (elective, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Floor cinnamon
- Gentle mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your selection
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 small tub whipped butter or field of unsalted
- 1 (16-ounce) container gentle bitter cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 bundle (8 or 9-inch) low carb entire wheat tortillas (akin to La Tortilla Manufacturing facility)
- 1 small bundle quaint or fast oats
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 giant dangerous tortilla chips
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 bundle dry entire wheat orzo pasta
- 1 small bundle unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or substances to make your individual)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium rooster broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Items
- 1 small bundle chia seeds
- 1 bundle sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small bundle granulated sugar
- 1 small bundle pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles and cherries (elective topping for Breakfast Banana Break up)
*You should purchase gluten free, if desired
