A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
When the temperatures rise, your physique works tougher to remain cool—burning extra power and dropping fluids sooner by sweat. That’s the place a high-protein weight loss plan is available in. Protein helps restore muscle tissue, retains you feeling full longer, and helps power ranges throughout these busy, sun-soaked days. However right here’s the catch: protein metabolism requires water, so staying hydrated is simply as necessary. Ingesting loads of fluids helps your physique course of protein effectively and retains you from overheating. So this summer season, gas up sensible—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Rooster and drink loads of water to really feel your greatest within the warmth!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point 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 cellphone) so it can robotically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein weight loss 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know numerous you wrestle 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 aim is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein you must 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 so forth. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your objectives, you must goal for not less than 1500 energy* per day. There’s nobody measurement suits all, this may vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate might 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 in case you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may be 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 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 really 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 loss 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 checklist is complete and contains the whole lot you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (7/28)
B: Strawberry Banana Smoothie
L: Rooster Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,310* Protein: 105.5g
TUESDAY (7/29)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Egg Roll Bowl
D: Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
WEDNESDAY (7/30)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Egg Roll Bowl
D: LEFTOVER Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
THURSDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Whole Energy: 1,224* Protein: 112g
FRIDAY (8/1)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Blackened Grilled Salmon Skewers with Potato and Inexperienced Bean Salad (½ recipe)
Whole Energy: 1,146* Protein: 104g
SATURDAY (8/2)
B: Greek Yogurt with Berries Nuts and Honey (recipe x 4)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (recipe x 2)
D: DINNER OUT
Whole Energy: 618* Protein: 54.5g
SUNDAY (8/3)
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado Egg and Cholula (recipe x 2)
D: Creamy Rooster Foil Packets with Couscous (recipe x 4)
Whole Energy: 1,291* Protein: 106g
*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 forth.
Purchasing checklist
Produce
- 3 medium bananas
- 1 (1-pound) container contemporary strawberries
- 2 (6-ounce) containers berries (your selection)
- 2 medium peaches
- 1 small cantaloupe
- 1 medium lime
- 3 massive lemons
- 3 small (5-ounce) Hass avocados
- 2 massive heads garlic
- 1 (2-inch) piece contemporary ginger
- 2 small PLUS 6 massive ears of corn
- 1 pound child gold or crimson potatoes
- 1 ¾ kilos new potatoes
- 2 heads child bok choy
- 1 small bag child carrots
- ½ pound string beans
- 2 medium cucumbers
- 1 medium bag tri-color or broccoli slaw
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- 2 medium bunches scallions
- 1 medium bunch contemporary cilantro
- 1 small bunch/container contemporary basil
- 1 small bunch contemporary Italian parsley
- 1 head butter lettuce
- 1 small head Iceberg lettuce
- 1 small bunch/container watercress or child arugula
- 1 dry pint cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small crimson onion
- 1 massive yellow onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 bundle turkey chorizo
- 1 pound 93% lean floor rooster
- 1 pound 93% lean floor turkey
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 pound peeled and deveined shrimp
- 1 ½ kilos (4) skinless salmon filets
- 1 ½ kilos boneless, skinless rooster breasts
- 2 ½ kilos beef pot roast or 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)
- Vanilla extract (non-obligatory, for Strawberry Smoothie)
- Floor cinnamon
- Honey
- Garlic powder
- Cholula
- Decreased sodium soy sauce*
- Mirin
- Sesame oil
- Gentle mayonnaise
- Curry powder
- Sriracha sauce
- Onion powder
- Oregano
- Cumin
- Chili powder
- White vinegar
- Bay leaves
- Za’atar (can sub ½ teaspoon cumin in Cucumber Melon Salad, if desired)
- White balsamic vinegar
- Balsamic vinegar
- Paprika
- Cayenne pepper
- Thyme
- Tajin or different chili lime seasoning
- Ketchup, mustard or different burger condiments (non-obligatory, for Turkey Burger)
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages additional agency tofu
- 1 18-pack massive eggs
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 half gallon low fats milk or dairy free milk of your selection
- 1 (8-ounce) block lowered fats cream cheese
- 1 small block feta cheese in water
- 1 small bundle cotija cheese
- 1 small blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 bundle sliced lowered fats cheddar or American cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle dry white rice (or 2 cups pre-cooked)
- 1 small bundle dry pearl couscous
- 1 massive bundle corn tortillas (you want 16)
- 1 small loaf sliced entire grain bread (I like Dave’s Killer Skinny Sliced)
- 1 small bundle entire wheat hamburger buns
Canned and Jarred
- 1 (2.25-ounce) can sliced black olives
- 1 small can/jar chipotle chilies in adobo
- 1 small can crushed tomatoes (hearth roasted, if you could find it)
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium rooster broth
- 1 small jar sliced pickles
- 1 small jar peanut butter
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle brown sugar
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dry lentils (or 3 cups pre-cooked)
Non-Meals Objects
*You should buy gluten free, if desired
