A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
As spring continues to bloom and the times develop hotter, I discover myself getting increasingly more excited for contemporary early flavors of the season like tender strawberries and vibrant spinach. This Grilled Hen salad with Strawberries and Spinach will show you how to attain your protein targets and fill your plate with taste and coloration!
Replace About New WW Factors Plan
For all my WW associates, 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 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 cellphone) so it is going to robotically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein weight-reduction 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 happy, 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 targets, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my aim 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. For those who’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
For those who’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 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 measurement matches all, this may vary by your targets, your age, weight, and so forth. At all times discuss to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might must restrict protein to keep away from problems. It’s all the time 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 circumstances.
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! For those who want to get on the e-mail listing, 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 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 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 subsequent day. The grocery listing is complete and contains 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 (4/20)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Hen with 2 ounces baguette
D: Tofu Poke Bowls (recipe x 2)
Complete Energy: 1,410* Protein: 121.5 g
TUESDAY (4/21)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Hen with 2 ounces baguette
D: Enchilada Turkey Meatloaf with On the spot Pot Black Beans and Garlic Mashed Potatoes
Complete Energy: 1,434* Protein: 130.5 g
WEDNESDAY (4/22)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: LEFTOVER Enchilada Turkey Meatloaf with On the spot Pot Black Beans and Garlic Mashed Potatoes
D: Lasagna with Arugula Salad (recipe x 2)**
Complete Energy: 1,479* Protein: 123.5 g
THURSDAY (4/23)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: LEFTOVER Lasagna with Arugula Salad
Complete Energy: 1,372* Protein: 123.5 g
FRIDAY (4/24)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: Chili Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Lime Rice
Complete Energy: 1,434* Protein: 125 g
SATURDAY (4/25)
B: Tropical Chia Pudding (recipe x 2)
L: Spicy Thai Shrimp Salad (recipe x 2)
D: DINNER OUT
Complete Energy: 725* Protein: 46 g
SUNDAY (4/26)
B: Breakfast Taco Scramble
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) with 1 cup strawberries
D: Asian Grilled Hen with Edamame Fried Rice and Grilled Asparagus
Complete Energy: 1,367* Protein: 126 g
*That is only a information, girls 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 forth.
**Put aside ½ the salad, with dressing on the facet for dinner Thursday.
Procuring listing
Produce
- 1 (12-ounce) PLUS 1 (1-pound) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your alternative)
- 3 medium bananas
- 2 medium kiwi
- 2 small PLUS 1 medium mango
- 4 medium PLUS 1 giant lemon
- 11 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 3 medium heads garlic
- 1 (5-inch) piece contemporary ginger
- 2 medium jalapeno (1 is elective, for Enchilada Meatloaf)
- 1 small bell pepper (any coloration)
- 1 medium poblano pepper
- 3 medium cucumbers
- 1 pound asparagus
- 1 pound child Yukon Gold or crimson potatoes
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 small bunch watermelon radish
- 2 small ears of corn (can sub 1 cup frozen kernels in Shrimp Salad, if desired)
- ½ small head (or 1 small bag shredded) purple cabbage
- 1 small bag shredded carrots
- 3 giant bunches scallions (you want about 25)
- 2 medium bunches contemporary cilantro
- 1 medium bunch contemporary Italian parsley
- 1 giant bunch/container contemporary basil
- 1 small bunch/container contemporary dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag combined child greens
- 1 giant head Romaine lettuce
- 1 medium plum tomato
- 1 small crimson onion
- 1 medium white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean floor turkey
- 1 ½ kilos 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 rotisserie hen
- ¾ pound sliced deli roast beef
- 1 bundle center-cut bacon
- 1 pound giant peeled, deveined tail-off shrimp
- 1 ½ kilos (4) skin-on wild salmon fillets
- 1 ½ kilos (8) boneless, skinless hen breast cutlets
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 bean paste or vanilla extract
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Dijon mustard
- Crushed crimson pepper flakes
- Honey
- Unseasoned rice vinegar
- Floor ginger
- Turmeric
- Chili powder
- Toasted sesame oil
- Lowered sodium soy sauce*
- Toasted sesame seeds
- Sriracha or sriracha mayo (elective, for topping Tofu Poke Bowl)
- Onion powder
- Coriander
- Smoked paprika
- Inexperienced Tabasco
- Tajin Traditional or chili-lime seasoning
- Teriyaki sauce
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 2 (14-ounce) containers extra-firm tofu
- 3 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small tub whipped butter
- 1 pint unsweetened vanilla almond milk
- 1 quart skim, low fats or plain non-dairy milk of your alternative
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 giant wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub Parmesan in Lasagna, if desired)
Grains*
- 1 small bundle dry lengthy grain rice
- 1 small dry brown rice (or 5 cups pre-cooked)
- 1 small bundle fast oats
- 1 bundle no-boil lasagna noodles
- 1 (14-ounce) baguette or French bread (reduce 4 ounces contemporary and freeze the remainder for Sunday lunch)
Canned and Jarred
- 1 small jar salsa
- 1 (4-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (10-ounce) can gentle enchilada sauce (or substances to make your personal)
- 1 (4-ounce) can gentle chopped inexperienced chilies
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 2 (3-ounce) packets tuna in water
- 1 (15.5-ounce) can low sodium Navy beans
- 1 (32-ounce) carton low sodium hen broth
Frozen
- 1 medium bundle shelled edamame
- 1 small bundle corn kernels
- 1 medium bundle strawberries
Misc. Dry Items
- 1 (1-pound) bundle dry black beans
- 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want 6 tablespoons)
- 1 small bundle entire roasted, salted cashews (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle chia seeds
- 1 small bundle floor flaxseed (meal)
- 1 small container/bundle unflavored protein powder
- Monk fruit sweetener
- Corn starch
*You should purchase gluten free, if desired
