A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Brilliant sunshine and hotter temps are right here as we formally kick-off summer time! The grill is fired up, and we’re all about celebrating! Pleased Father’s Day to all of the dad’s on the market!!
This 12 months, skip the ties and socks and deal with Dad to what he actually desires: mouthwatering flavors, yard laughs, and extra time spent with household. From juicy steaks to recent summer time sides, these recipes are positive to make him really feel additional particular!
Toast dad with a chilly drink, finish the meal with a candy deal with like these 3-Ingredient Strawberries Romanoff, and make this Father’s Day unforgettable—as a result of dads deserve one of the best bites and one of the best reminiscences!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To date I’ve the whole lot 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’ll robotically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein weight loss program for the previous few years for muscle acquire, 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 a number of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In the event you 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 objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In the event 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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to goal for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and many others. At all times speak 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 perform could have to restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 listing is complete and consists of the whole lot it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (6/15)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Rooster Brown Rice Bowl (recipe x 4)
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Complete Energy: 1,353* Protein: 122 g
TUESDAY (6/16)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Rooster Brown Rice Bowl
D: Smash Tacos with On the spot Pot Refried Beans
Complete Energy: 1,402* Protein: 129 g
WEDNESDAY (6/17)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Brown Rice Bowl
D: Skillet Lasagna with Broccoli Cauliflower Salad
Complete Energy: 1,318* Protein: 121 g
THURSDAY (6/18)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Brown Rice Bowl
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Complete Energy: 1,266* Protein: 125 g
FRIDAY (6/19)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Tuna Egg Salad over 2 cups blended greens
D: Salmon Caesar Salad with 2 ounces multigrain baguette
Complete Energy: 1,265* Protein: 123 g
SATURDAY (6/20)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: DINNER OUT
Complete Energy: 597* Protein: 43.5 g
SUNDAY (6/21)
B: Breakfast Taco Scramble with 1 cup watermelon
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Grilled Steak Fajitas with Fast Black Beans
Complete Energy: 1,538* Protein: 120.5 g
*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 many others.
Buying listing
Produce
- 3 medium bananas
- 2 medium peaches
- 1 mini watermelon
- 2 (6-ounce) containers recent berries (your selection)
- 4 medium candy crimson apples
- 2 medium lemons
- 1 medium lime
- 3 small (5-ounce) Hass avocados
- 1 small PLUS 2 medium PLUS 1 massive crimson bell pepper
- 3 medium yellow or orange bell peppers
- 2 massive cubanelle peppers
- 2 medium heads garlic
- 1 small shallot
- 1 massive zucchini
- 1 (13-ounce) head broccoli florets
- 1 (13-ounce) head cauliflower
- 1 small bunch celery
- 1 pound child gold or crimson potatoes
- 1 medium bunch scallions
- 1 massive bunch recent cilantro
- 1 medium bunch culantro (if you could find it. Optionally available, for Sofrito)
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent basil
- 1 (5-ounce) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag blended greens
- 1 massive head Romaine lettuce
- 2 dry pints cherry or grape tomatoes
- 1 small container Pico de Gallo (or components to make your personal)
- 2 small crimson onions
- 1 small PLUS 5 medium yellow onions
Meat, Poultry and Fish
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 ½ kilos flank steak
- 2 rotisserie chickens (or 2 kilos pre-cooked rooster breast. Purchase one on the finish of the week)
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
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)
- Effective sea salt
- Pepper grinder (or recent peppercorns)
- Vanilla extract (optionally available, for Strawberry Smoothie)
- Cinnamon
- Honey
- Adobo seasoning
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sriracha sauce
- Mayonnaise
- Cholula sizzling sauce
- Sesame oil
- Thai candy chili sauce
- Multi-color sesame seeds
- Cayenne (optionally available, for Refried Beans)
- Thyme
- Sage
- Crimson wine vinegar
- Sazon seasoning
- Soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages additional agency tofu
- 1 18-pack massive eggs
- 1 (5.3-ounce) PLUS 1 (16-ounce) container low fats cottage cheeseÂ
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small chunk gruyere cheese
- 1 small wedge recent Parmesan cheese
- 1 quart low fats milk (akin to Fairlife or dairy-free with protein)
Grains*
- 1 small bundle dry brown rice (or 4 cups pre-cooked)
- 1 bundle dry pasta akin to Mafalda, Campanelle, bow ties or lasagna noodles
- 1 bundle dry orzo pasta
- 1 massive bundle corn tortillas
- 1 (8-ounce) multigrain baguette or bread loaf
Canned and JarredÂ
- 1 small jar capers
- 1 small jar/can anchovy fillets
- 1 (15-ounce) can black beans
- 1 (4-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 small jar salsa
- 1 (2.6-ounce) packet lowered sodium mild tuna in water
- 1 (32-ounce) carton rooster broth
Frozen
- 1 small bag edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored or vanilla protein powder
- 1 small bundle dry pinto beans
- 1 small bundle dry lentils (or 3 cups pre-cooked)
- 1 small bundle brown sugar
- Monk fruit sweetener (optionally available, for Strawberry Smoothie)
- 1 small bundle rooster bouillon (or jar Higher than Bouillon)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle shelled walnuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
Non-Meals Gadgets
*You should purchase gluten free, if desired
