A free, 7-day excessive protein, excessive fiber 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 Excessive-Fiber Eating regimen Meal Plan
Following a meal plan that’s excessive in protein and fiber is likely one of the best methods to really feel higher with out overthinking your eating regimen. These two vitamins collectively assist preserve you full longer, so that you’re much less prone to snack or overeat througout the day.
Protein helps construct muscle and retains you energized. Fiber helps with digestion and prevents blood sugar ups and downs. Collectively, they assist you to really feel full longer and preserve your vitality regular.
A high-protein, high-fiber eating regimen might help with weight management, digestion, and coronary heart well being with out feeling restrictive. It’s extra about selecting filling meals than reducing issues out.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve all the things from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it would robotically provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, 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 lots of you battle with hitting your protein objectives, 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 objectives, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein it’s 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 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 objectives, it’s best to intention for at the very least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so forth. At all times 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 lowered kidney operate might have to restrict protein to keep away from problems. 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, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood 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! If you happen to want to get on the e-mail listing, 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 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 following day. The grocery listing is complete and consists of all the things you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (1/19)
B: Meal Prep Breakfast Taco Scramble
L: Hen Brown Rice Bowl (recipe x 2)
D: Spaghetti Squash Enchilada Bowls with ¼ low fats plain Greek yogurt and Fiesta Bean Salad
Complete Energy: 1,463* Protein: 123g Fiber: 28.5g
TUESDAY (1/20)
B: Meal Prep Breakfast Taco Scramble
L: Hen Brown Rice Bowl
D: 1 ½ cups Turkey White Bean Pumpkin Chili with Cornbread Muffins
Complete Energy: 1,485* Protein: 146g Fiber: 29g
WEDNESDAY (1/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Air Fryer Steak with a Baked Candy Potato with 2 teaspoons butter and String Beans with Garlic and Oil
Complete Energy: 1,444* Protein: 126g Fiber: 27g
THURSDAY (1/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Hen Scampi and Arugula Salad
Complete Energy: 1,472* Protein: 132.5g Fiber: 25.5g
FRIDAY (1/23)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: Tuna Egg Salad wrap with a complete wheat low carb tortilla and an orange
D: Mediterranean Sea Bass with Quinoa and 1 cup steamed broccoli
Complete Energy: 1,409* Protein: 125g Fiber: 46g
SATURDAY (1/24)
B: Apple Chia Pudding with Peanut Butter (recipe x 2)
L: White Bean Soup with Sausage (recipe x 2) and a couple of ounces sourdough bread
D: DINNER OUT
Complete Energy: 846* Protein: 63.5g Fiber: 19g
SUNDAY (1/25)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado and Pico de Gallo
L: White Bean Soup with Sausage and a couple of ounces sourdough bread
D: Spatchcock Hen with Candy Potatoes
Complete Energy: 1,405* Protein: 125g Fiber: 32g
*That is only a information, girls ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Procuring Checklist
Produce
- 1 (ripe) banana
- 2 giant apples
- 1 medium orange
- 1 medium PLUS 1 giant lemon
- 5 medium limes
- 1 medium (6-ounce) PLUS 1 giant (7-ounce) Hass avocados
- 1 giant crimson bell pepper
- 1 medium inexperienced bell pepper
- 1 medium jalapeno or serrano peppers
- 3 medium heads garlic
- 3 giant shallots
- 2 small spaghetti squashes
- 1 small bag child carrots
- 1 pound child gold or crimson potatoes
- 4 small PLUS 3 medium candy potatoes
- 1 pound contemporary inexperienced beans
- 2 giant heads broccoli florets
- 1 medium head fennel
- 1 giant bunch scallions (you want about 10)
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary rosemary
- 1 small bunch/container contemporary basil
- 1 medium bunch kale
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 4 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 small crimson onion
- 2 small PLUS 1 medium yellow onions
- 1 small white onion
Meat, Poultry and Fish
- 1 (3 ½ pound) complete rooster
- 2 ¼ kilos boneless, skinless rooster breasts
- 3 kilos 99% lean floor turkey
- 2 ½ kilos 93% lean floor turkey
- 1 small bundle rooster breakfast sausage hyperlinks (can purchase frozen, if desired)
- 1 ½ kilos (4) sirloin steaks
- 1 ½ kilos (4) skinless Chilean sea bass, halibut, cod or striped bass
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)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Mexican sizzling chili powder
- Paprika
- Oregano
- Turmeric
- Vanilla extract
- Maple syrup
- Floor cinnamon
- Sriracha sauce
- Mayonnaise
- Thyme
- Marjoram
- Dried fennel
- Crushed crimson pepper flakes
- Bay leaves
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 quart skim milk, unsweetened almond milk or milk of your alternative
- 1 small field butter
- 1 (16-ounce) container low fats cottage cheese
- 1 (16-ounce) container low fats plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag lowered fats cheddar cheese
- 1 small block/wedge gruyere cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 bundle (burrito dimension) low carb complete wheat tortillas (equivalent to Mission or La Tortilla Manufacturing unit)
- 1 medium loaf sourdough bread
- 1 bundle complete wheat angel hair pasta (I like Delallo)
- 1 small bundle dry brown rice (or 1 cup pre-cooked)
- 1 small bundle dry quinoa
- 1 small bundle coarse cornmeal
- 1 small bundle unbleached all-purpose flour
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 4 (15-ounce) cans cannellini or northern beans
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can complete peeled tomatoes
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pumpkin puree
- 1 small can/jar chipotle chilis in adobo
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar kalamata olives
- 1 small jar creamy pure peanut butter
- 2 (32-ounce) cartons rooster inventory
- 1 (14-ounce) can lowered sodium rooster or vegetable broth
- 1 (32-ounce) carton low sodium rooster broth
Frozen
- 1 small bundle corn kernels
Misc. Dry Items
- 1 small bundle granulated sugar
- 1 single serve bundle unflavored protein powder
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 bottle dry white wine
- Baking powder
*You should buy gluten free, if desired
