A free, 7-day excessive protein eating 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 loss program Meal Plan
The official begin to summer season is right here! Because the climate warms up, I begin craving salads! I like the flexibility, the freshness, and the convenience of throwing collectively a meal that’s each satisfying and easy. Whether or not you’re searching for a fast lunch or a light-weight dinner, this Taco Salad or Tuna Egg Salad may help fulfill your starvation whereas additionally serving to you attain your protein targets.
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 every thing from 2025 to 2018 up to date. The nice information is each recipe on my website 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 lots 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 recreation 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 quite a lot of you wrestle 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 intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure 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 like, you may seek for recipes by course within the index. Relying in your targets, it is best to intention for at the very least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, your age, weight, and so forth. At all times discuss to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished 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 rising protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may 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 checklist, 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 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 contains every thing you should make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (6/1)
B: Strawberry Banana Smoothie
L: Buffalo Rooster Rice Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,458* Protein: 124.5 g
TUESDAY (6/2)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D: Floor Turkey Taco Skillet
Whole Energy: 1,330* Protein: 120.5 g
WEDNESDAY (6/3)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D:Thai-Marinated Steak Salad
Whole Energy: 1,223* Protein: 123 g
THURSDAY (6/4)
B: Strawberry Banana Smoothie
L: Buffalo Rooster Rice Bowls
D: 4 ounces Sluggish Cooker Filipino Adobo Pork with ¾ cup brown rice and Fast Cabbage Slaw
Whole Energy: 1,384* Protein: 121.5 g
FRIDAY (6/5)
B: Strawberry Banana Smoothie
L: LEFTOVER 4 ounces Sluggish Cooker Filipino Adobo Pork with ¾ cup brown rice and 1 cup sliced cucumbers
D: Mediterranean Sea Bass with 1 cup Mediterranean Bean Salad
Whole Energy: 1,407* Protein: 124 g
SATURDAY (6/6)
B: Savory Cottage Cheese Bowls (recipe x 4)
L: Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT
Whole Energy: 557* Protein: 52 g
SUNDAY (6/7)
B: Excessive Protein Zucchini Omelet (recipe x 4) with 2 strips bacon and 1 cup blended berries
L: Tuna and White Bean Salad (recipe x 2)
D: Grilled Rooster Sandwich with Rainbow Potato Salad
Whole Energy: 1,442* Protein: 124 g
*That is only a information, ladies ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate our calorie wants.
Procuring checklist
Produce
- 3 medium bananas
- 2 medium peaches
- 1 (12-ounce) container recent strawberries
- 2 (6-ounce) container recent berries (your selection)
- 7 medium limes
- 2 medium PLUS 1 massive lemon
- 1 medium (6-ounce) Hass avocado
- 4 mini (Persian) cucumbers (can sub 1 massive English, if desired)
- 2 medium English cucumbers
- 3 medium zucchini
- 2 medium bell peppers (any taste)
- 1 medium pink bell pepper
- 2 medium jalapeno (plus 1 non-compulsory, for Adobo Pork)
- 1 massive head garlic
- 1 medium shallot
- 1 (2-inch) piece recent ginger
- 1 medium bag shredded carrots
- 1 small bunch celery
- 1 ½ kilos multi-color potatoes
- 1 medium bunch scallions
- 1 small bunch/container recent chives
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 small bunch/container recent mint
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) bundle blended child greens
- 1 small bag pre-shredded blended cabbage
- 1 small head white cabbage
- 1 small bulb fennel
- 1 (1-pound) container grape or cherry tomatoes
- 1 small PLUS 1 medium vine-ripened tomato
- 2 small PLUS 2 medium pink onions
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 3 kilos boneless, skinless hen breasts
- 1 pound 93% lean floor turkey
- 1 ¼ kilos flank steak
- 1 ¾ pound lean pork middle loin
- 1 pound jumbo cooked shrimp
- 1 ½ kilos (4) skinless Chilean sea bass or white agency fish comparable to 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 recent peppercorns)
- Vanilla extract (non-compulsory, for Strawberry Smoothie)
- Paprika
- Smoked paprika
- Cumin
- Frank’s RedHot sauce
- Cayenne pepper
- Chili powder
- Lowered sodium soy sauce*
- Sriracha sauce
- Maple syrup
- Toasted sesame oil
- Apple cider vinegar
- Bay leaves
- Crushed pink pepper flakes
- Garlic powder
- Mild mayonnaise or mayonnaise with olive oil
- Dijon mustard
- Pink wine vinegar
- Yellow mustard
- Fish sauce
- Cinnamon
Dairy & Misc. Refrigerated Objects
- 1 (32-ounce) container excessive protein vanilla yogurt (I like Oikos Professional)
- 1 quart low fats milk (comparable to Fairlife or protein dairy free milk)
- ½ dozen massive eggs
- 1 quart liquid egg whites
- 1 (16-ounce) PLUS 1 (32-ounce) containers low fats cottage cheese
- 1 (5.3-ounce) container low fats Greek yogurt
- 1 massive wedge recent Parmesan
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats cheddar cheese
Grains*
- 1 bundle granola
- 1 massive bag tortilla chips
- 1 bundle entire wheat hamburger buns
- 1 bundle lasagna noodles
- 1 small bag dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can low sodium black beans
- 1 (15-ounce) can garbanzo beans
- 2 (15.5-ounce) can low sodium Navy beans
- 1 (15-ounce) can pinto beans
- 2 (6-ounce) cans tuna in water
- 1 massive jar dill pickle chips
- 1 small jar capers
- 1 small jar Kalamata olives
- 1 (28-ounce) can entire peeled tomatoes in juice
- 1 small jar salsa
- 1 jar marinara sauce (or elements to make your personal)
- 1 small jar pesto
- 1 small jar powdered peanut butter (comparable to PB match or PB2)
Frozen
- 1 corn kernels
- 1 small bag strawberries
Misc. Dry Items
- 1 bundle unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of selection. Non-compulsory, for Strawberry Smoothie)
- 1 small bundle brown sugar
- 1 small bundle granulated sugar
- 1 bundle floor flaxseed (meal)
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle roasted peanuts (non-compulsory, for serving with Thai Steak Salad)
- 1 bottle dry white wine
*You should purchase gluten free, if desired
