A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
As our kiddos head again to highschool, it’s extra necessary than ever to begin their time off proper. A high-protein breakfast supplies lasting power, serving to help focus, focus, and reminiscence within the classroom. Whether or not it’s a Breakfast Quesadilla, Burrito, Bagel, or Waffles, you’ll be able to really feel good realizing you’re fueling their day with the vitamins they should thrive — throughout lunchtime and past!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Thus far I’ve every little thing 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 should robotically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein weight loss program for the previous few years for muscle achieve, 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 a whole lot of you battle 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 succeed in 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 a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein it’s 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 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 targets, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might have to restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, when you’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! For those who 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:
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 following day. The grocery record is complete and consists of every little thing you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (8/11)
B: Strawberry Banana Smoothie
L: Rooster Cutlet Caprese Salad
D: White Bean Scampi with Linguine
Whole Energy: 1,448* Protein: 111g
TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Rooster Cutlet Caprese Salad
D: Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,339* Protein: 118.5g
WEDNESDAY (8/13)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Rooster Cutlet Caprese Salad
D: LEFTOVER Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,228* Protein: 106g
THURSDAY (8/14)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Rooster Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**
Whole Energy: 1,309* Protein: 109g
FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Rooster Membership Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus
Whole Energy: 1,259* Protein: 100.5g
SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup blended berries
L: Rooster Membership Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT
Whole Energy: 754* Protein: 42.5g
SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Whole Energy: 1,405* Protein: 112.5g
*That is only a information, girls ought to intention 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.
Buying record
Produce
- 2 medium (ripe) bananas
- 2 (12-ounce) containers contemporary strawberries
- 3 (6-ounce) containers contemporary berries (your selection)
- 2 medium nectarines
- 2 medium kiwis
- 2 small mangoes
- 5 medium apples
- 2 medium limes
- 2 small lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 1 massive head garlic
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno (non-compulsory, for Black Bean Salad)
- 1 medium yellow bell pepper
- 1 small PLUS 1 medium crimson bell pepper
- 2 medium cucumbers
- 2 medium PLUS 2 massive zucchini
- 1 small PLUS 1 medium ears of corn
- 1 pound asparagus
- 1 small bunch scallions
- 1 massive bunch/container contemporary basil
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 (1-pound) clamshell/bag blended child greens
- 1 (8-ounce) clamshell/bag child spinach
- 1 massive head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 dry pint heirloom cherry or grape tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 3 medium PLUS 2 massive vine-ripened tomatoes
- 2 medium plum tomatoes
- 2 small crimson onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli rooster or turkey breast
- 1 massive package deal center-cut bacon (you want 14 strips)
- 1 pound (2) boneless, skinless rooster breasts
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
- 1 ½ kilos uncooked sushi grade tuna
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)
- Sesame oil
- Sesame seeds
- Sriracha sauce
- Balsamic vinegar
- Paprika
- Garlic powder
- Onion powder
- Thyme
- Sage
- Oregano
- Purple wine vinegar
- Chili powder
- Bay leaves
- Cumin
- Decreased sodium soy sauce*
- Rice vinegar
- Furikake (can sub sesame seeds as topping on Poke Stack, if desired)
- Mayonnaise
- Crushed crimson pepper flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 1 (9-inch) pie dough
- 1 pint low fats milk
- 1 (8-ounce) bottle skim milk (can sub ½ cup low fats milk in Zucchini Quiche, if desired)
- 1 pint unsweetened vanilla almond milk
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small field common or unsalted butter
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) container contemporary Bocconcini mozzarella (balls)
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 medium bag dry brown rice (or 8 cups pre-cooked)
- 1 package deal dry orzo pasta
- 1 package deal entire wheat linguine (I like Delallo)
- 1 package deal seasoned breadcrumbs
- 1 package deal panko breadcrumbs
- 1 small loaf sourdough bread
- 1 massive package deal crunchy corn taco shells (you want 16)
Canned and Jarred
- 2 (15-ounce) cannellini or navy beans
- 1 (15.5-ounce) can black beans
- 1 (8-ounce) can tomato sauce
Frozen
- 1 small package deal shelled edamame
- 1 small package deal strawberries
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- 1 small package deal unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 small package deal dried unsweetened shredded coconut
- 1 single serve bottle dry white wine
Non-Meals Objects
*You should buy gluten free, if desired
