A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Completely happy New Yr! Hope you benefit from the first Excessive Protein Meal Plan for the brand new 12 months! As we kick off 2025 I’m difficult myself to hit my each day protein objectives, eat a minimum of one cup of veggies or fruit with each meal (I goal for five cups a day) to assist me attain my fiber purpose of 25g per day, stroll 10,000 steps a day, carry weights a minimum of 4 occasions per week and give attention to good sleep and lowering stress. What are your objectives this 12 months?
A Phrase Concerning the 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. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it’s going to robotically provide the new factors. I’ll begin updating the factors however it could be a HUGE assist if you’re on my web site and see the brand new factors, to depart a touch upon that recipe so I can shortly replace it!
Why Excessive Protein?
As a lot of you realize, 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a variety of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. When you 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 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. When you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
When 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 so on. 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 goal for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so on. At all times discuss to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate could have to restrict protein to keep away from issues. It’s all the time finest 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, for those who’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! When you want to get on the e-mail record, 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 sure 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of vital bodily features. Meals excessive in protein hold you feeling fuller longer and will enhance metabolism. With my unique 4 week collection, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to succeed in your objectives, keep wholesome and powerful!
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 following day. The grocery record is complete and contains every thing you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (1/6)
B: Broccoli and Cheese Egg Muffins and an orange
L: Grilled Rooster Chickpea Salad and ¼ cup uncooked almonds
D: Stuffed Shells with Arugula Salad
Complete Energy: 1,347* Protien: 90.5g
TUESDAY (1/7)
B: Broccoli and Cheese Egg Muffins and an orange
L: Grilled Rooster Chickpea Salad and ¼ cup uncooked almonds
D: Floor Turkey Taco Skillet
Complete Energy: 1,354* Protein: 96g
WEDNESDAY (1/8)
B: Broccoli and Cheese Egg Muffins and an orange
L: Ahi Tuna Poke Stack
D: One-Pot Orzo with Sausage, Spinach and Corn
Complete Energy: 1,171* Protein: 93.5g
THURSDAY (1/9)
B: Broccoli and Cheese Egg Muffins and an orange
L: Ahi Tuna Poke Stack
D: Marry Me Rooster with ¾ cup brown rice** and Inexperienced Beans with Mushrooms
Complete Energy: 1,328* Protein: 104.5g
FRIDAY (1/10)
B: Savory Cottage Cheese Bowl
L: Turkey Membership and an apple
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,206* Protein: 103g
SATURDAY (1/11)
B: Breakfast Casserole with Spinach and Sausage
L: Turkey Membership (recipe x 4) and an apple
D: DINNER OUT
Complete Energy: 691* Protein: 57.5g
SUNDAY (1/12)
B: LEFTOVER Breakfast Casserole with Spinach and Sausage
L: Buffalo Rooster Rice Bowls
D: Sluggish Cooker Beef Stew and a complete grain roll with 1 tablespoon butter
Complete Energy: 1,277* Protein: 119.5g
*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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make an additional 3 cups rice for dinner Friday.
Procuring record
Produce
- 5 medium apples (any selection)
- 4 medium oranges
- 1 medium PLUS 1 massive lemon
- 1 medium lime
- 5 mini (Persian) cucumbers (can sub 2 medium English, if desired)
- 1 medium (6-ounce) Hass avocado
- 1 medium head garlic
- 1 small shallot
- 1 medium crimson bell pepper
- 1 medium jalapeno
- 2 ½ kilos broccoli florets
- 1 ½ kilos inexperienced beans
- ½ pound cremini or child bella mushrooms
- ¼ pound white button mushrooms
- 1 small bunch celery
- 4 medium carrots
- 1 medium Yukon Gold potato
- 1 medium bunch scallions
- 1 small bunch cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent thyme
- 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell child spinach
- 1 (5-ounce) bag/clamshell child arugula
- 1 small head Iceberg lettuce
- 1 dry pint cherry or grape tomatoes
- 3 small PLUS 2 medium vine-ripened tomatoes
- 1 small PLUS 2 medium crimson onions
- 3 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey breakfast sausage, reminiscent of Jennie-O
- 1 pound gentle Italian hen sausage
- 1 bundle center-cut bacon
- 1 pound sliced deli turkey breast
- 1 pound 93% lean floor turkey
- 1 rotisserie hen breast
- 2 ½ kilos (5) boneless, skinless hen breasts
- ¾ pound sushi grade tuna
- 1 ½ kilos (4) skinless salmon fillets
- 3 kilos boneless chuck roast
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)
- Pepper grinder (or recent peppercorns)
- Oregano
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Diminished sodium soy sauce*
- Furikake or sesame seeds
- Common or mild mayonnaise
- Paprika
- Smoked paprika
- Chili powder
- Cumin
- Thyme
- Frank’s RedHot Sauce
- Cayenne pepper
- Garlic powder
- Apple cider vinegar
- Bay leaves
- Crushed crimson pepper flakes
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) PLUS 1 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) container half and half
- 1 quart complete or decreased fats milk
- 1 (8-ounce) block decreased fats cream cheese
- 1 small field butter
- 1 massive wedge recent Parmesan cheese
- 1 small wedge Pecorino Romano cheese
- 1 small bundle feta cheese
- 1 (8-ounce) bag decreased fats cheddar cheese
- 1 (8-ounce) bag decreased fats Mexican mix cheese (I like Sargento)
- 1 (16-ounce) bag part-skim mozzarella cheese (I like Polly-O)
Grains*
- 1 medium bag dry brown rice (or 10 cups pre-cooked)
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 bundle jumbo pasta shells
- 1 bundle orzo pasta
- 1 medium bag tortilla chips
- 1 small bundle complete grain rolls
- 1 small bundle all-purpose flour
Canned and Jarred
- 1 medium jar sun-dried tomatoes in oil
- 1 small jar pesto (or substances to make your personal)
- 1 massive jar marinara (or substances to make your personal)
- 1 medium jar salsa
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can low sodium black beans
- 1 (15-ounce) can pinto beans
- 1 (32-ounce) carton low sodium hen broth or inventory
- 1 (14-ounce) can hen broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small bag corn kernels
- 1 small bag peas
Misc. Dry Items
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle granulated sugar
*You should purchase gluten free, if desired
