A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Memorial Day is sort of right here! Which means longer days, hotter climate, and the unofficial begin of summer season! Mud off the grill, flip up the music, and begin sending out these BBQ invitations! The most effective half? You may nonetheless take pleasure in all of your favourite cookout flavors whereas staying on monitor together with your protein objectives. Dishes like my Grilled Chimichurri Steak and this Juicy Lucy burger show that wholesome consuming doesn’t imply lacking out on the enjoyable. Add a couple of refreshing drinks or mocktails, and a candy deal with to complete the day like my Crimson, White and Blue Trifle, is the proper ending in your yard celebration!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Up to now I’ve all the pieces 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’s going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein food 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 happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a number of you wrestle 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 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 objective is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein you must 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 on. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must goal for no less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and so on. All the time 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 decreased kidney perform could have to restrict protein to keep away from issues. 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, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a 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 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 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 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 subsequent day. The grocery checklist is complete and contains all the pieces you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (5/18)
B: Egg White Grill
L: Tuna White Bean Salad
D: Air Fryer Peanut Curry Tofu (recipe x 2) and 1 cup steamed (in pod) edamame
Whole Energy: 1,395* Protein: 123 g
TUESDAY (5/19)
B: Egg White Grill
L: Tuna White Bean Salad
D: Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo (recipe x 2) and 1 ounce avocado
Whole Energy: 1,273* Protein: 123 g
WEDNESDAY (5/20)
B: Egg White Grill
L: LEFTOVER Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Air Fryer Asian Meatballs
Whole Energy: 1,319* Protein: 122 g
THURSDAY (5/21)
B: Egg White Grill
L: LEFTOVER Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Rooster Crust Pizza with 2 cups romaine with Greek Yogurt Caesar Salad Dressing
Whole Energy: 1,230* Protein: 126 g
FRIDAY (5/22)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Salmon Coconut Curry with Spinach and Chickpeas** with ½ complete wheat naan
Whole Energy: 1,353* Protein: 120.5 g
SATURDAY (5/23)
B: Breakfast Quesadillas (recipe x 4)
L: Arugula Salmon Salad with Capers and Shaved Parmesan (recipe x 4)
D: DINNER OUT
Whole Energy: 633* Protein: 67.5 g
SUNDAY (5/24)
B: Whipped Cottage Cheese Bowls (recipe x 2)
L: Chilled Italian Shrimp and Tortellini Pasta and Grilled Pesto Rooster and Tomato Kebabs
D: Turkey Burger with Low Carb Potato Salad and Grilled Asparagus
Whole Energy: 1,471* Protein: 127 g
*That is only a information, girls 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.
** Make an additional pound of salmon (plain) for lunch on Saturday, if desired
Buying checklist
Produce
- 1 (2-pound) container contemporary strawberries
- 1 dry pint contemporary blueberries
- 1 dry pint contemporary raspberries
- 1 dry pint contemporary blackberries
- 5 medium lemons
- 3 medium limes
- 2 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 1 (5-inch) piece contemporary ginger
- 2 medium jalapenos or serrano peppers
- 1 massive Fresno chili
- 1 massive purple bell pepper
- 1 pound asparagus
- 1 small head broccoli florets
- 1 pound cauliflower florets (or 1 small head)
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 massive bunch/container contemporary basil
- 1 small bunch/container contemporary dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 massive head romaine lettuce
- 8 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small purple onion
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 2 ¼ kilos boneless, skinless rooster breasts
- 2 kilos 93% lean floor turkey
- 1 pound 93% lean floor rooster
- 1 bundle rooster breakfast sausage (should buy frozen, if desired)
- 2 kilos jumbo shrimp
- 2 ½ kilos wild salmon skin-on filets
- 1 (3-pound) chuck roast
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)
- Onion powder
- Garlic powder
- Vanilla bean paste or vanilla extract
- Dijon mustard
- Crimson wine vinegar
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- Olive oil mayonnaise (akin to Sir Kensington)
- Paprika
- Balsamic vinegar
- Diminished sodium soy sauce*
- Madras curry powder
- Sriracha sauce
- Oregano
- Cumin
- Bay leaves
- Cinnamon sticks
- Sesame oil
- Sesame seeds
- Italian seasoning
Dairy & Misc. Refrigerated Gadgets
1 pint liquid egg whites
1 dozen massive eggs
2 (14-ounce) packages extra-firm tofu
1 (16-ounce) PLUS 1 (32-ounce) container low-fat cottage cheese
1 (5.3-ounce) container nonfat plain Greek yogurt
1 massive wedge contemporary Parmesan cheese
1 (8-ounce) bundle sliced cheddar or American cheese
1 (8-ounce) bag shredded decreased fats cheddar
1 (8-ounce) bag shredded part-skim mozzarella
Grains*
1 bundle gentle multi-grain English muffins
1 bundle hamburger buns
1 bundle (7-inch) low carb complete wheat tortillas (akin to Mission Carb Steadiness)
1 massive bundle corn tortillas (you want 14)
1 bundle complete wheat naan
1 bundle seasoned complete wheat breadcrumbs
1 bundle plain panko breadcrumbs
1 small bundle dry brown rice (or 3 cups pre-cooked)
Canned and Jarred
1 small jar/can anchovies
1 (15-ounce) can chickpeas
1 (15.5-ounce) Navy beans
1 (14-ounce) can gentle coconut milk
1 (14-ounce) can diced tomatoes
1 small jar marinara or pizza sauce
1 small jar salsa (non-compulsory, for serving with Quesadillas)
1 medium jar dill pickles
1 small jar capers
1 (14-ounce) can beef broth
2 (3-ounce) packets tuna in water
1 (2.25-ounce) can sliced black olives
1 small can/jar chipotle peppers in adobo
1 small jar peanut butter
Frozen
- 1 massive bundle in-pod edamame
- 1 small bundle shelled edamame
Misc. Dry Items
- 1 (8.5-ounce) bundle shelf secure ricotta spinach tortellini (I like Delallo. Should buy contemporary, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 cup)
- 1 small bundle peanuts (if shopping for from bulk bin, you want ¼ cup)
- Monk fruit sweetener or sweetener of your alternative
Non-Meals Gadgets
*You should buy gluten free, if desired
