A free, 7-day excessive protein food plan 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 regimen Meal Plan
Lent started just some days in the past, marking a season of reflection, simplicity, and aware consuming. For a lot of, which means reducing again on meat — nevertheless it doesn’t imply reducing again on taste or protein. Whether or not you’re observing the custom absolutely or just embracing extra plant-forward meals this time of 12 months, there are such a lot of nourishing methods to remain glad and energized.
Excessive protein recipes like this simple Shrimp Piccata Foil Packet, White Bean Salad or these Stuffed Shells present that meatless meals might be simply as filling and flavorful, typically much more so!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve all the things from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it’ll mechanically provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein food plan 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 whole lot of you wrestle 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 usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein you need 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 forth. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you need to purpose for a minimum of 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased 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 growing protein consumption, particularly you probably 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 images 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 certain 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 really 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 Food regimen 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 record is complete and consists of all the things you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/23)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Spicy Gochujang Tofu Bowl (recipe x 2) with ½ cup steamed edamame (in pod)
Whole Energy: 1,401* Protein: 121 g
TUESDAY (2/24)
B: Excessive Protein Omelet with 1 cup pineapple
L: Thai-Impressed Rooster Salad
D:Floor Turkey Taco Skillet with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Whole Energy: 1,394* Protein: 120.5 g
WEDNESDAY (2/25)
B: Zucchini Oats
L: Thai-Impressed Rooster Salad
D: Spicy Entire Wheat Linguini with Sausage and Roasted Peppers and Chopped Wedge Salad
Whole Energy: 1,397* Protein: 131 g
THURSDAY (2/26)
B: Zucchini Oats
L: Thai-Impressed Rooster Salad
D: Gradual Cooker Beef Stew with 2 ounces multigrain baguette and a couple of teaspoons butter
Whole Energy: 1,447* Protein: 123 g
FRIDAY (2/27)
B: Excessive Protein Omelet with 1 cup pineapple
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette and a couple of teaspoons butter
D: Fish Florentine with Garlic Mashed Potatoes
Whole Energy: 1,413* Protein: 127 g
SATURDAY (2/28)
B: Lox and Eggs with Onions (recipe x 2) with 1 slice complete grain toast and an orange
L: Crock Pot Turkey Chili with 2 tablespoons shredded cheese and 1 ounce avocado
D: DINNER OUT
Whole Energy: 776* Protein: 61.5 g
SUNDAY (3/1)
B: Breakfast Pizza
L: Air Fryer Rooster Milanese with Mediterranean Salad
D: Pork Chops with Pears and Spicy Mustard Greens with Mashed Candy Potatoes
Whole Energy: 1,356* Protein: 125.5 g
*That is only a information, girls ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Purchasing record
Produce
- 2 medium bananas
- 1 small pineapple
- 1 (12-ounce) container recent strawberries (should buy frozen, if desired)
- 1 (6-ounce) container recent blueberries
- 4 medium oranges
- 7 medium limes
- 1 medium lemon
- 1 medium Honey Crisp apple
- 2 D’Anjou pears
- 1 medium navel orange
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small PLUS 2 medium crimson bell peppers
- 1 small yellow bell pepper
- 1 medium jalapeno
- 2 medium heads garlic
- 1 (2-inch) piece recent ginger
- 1 small English cucumber
- 2 medium zucchini
- 1 (4-ounce) package deal white mushrooms
- 2 kilos (4 medium) candy potatoes
- 2 ½ kilos (5 medium) Yukon Gold potatoes
- 1 small bunch celery
- 4 medium carrots
- 1 pound mustard greens, chard or spinach
- 1 (1-pound) clamshell/bag child spinach
- 2 massive heads Romaine lettuce
- 2 massive baggage tri-color slaw combine (you want 11 cups)
- 2 medium bunches scallions
- 1 small bunch/container recent chives
- 1 small bunch/container recent thyme
- 1 small bunch/container recent sage
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 2 small PLUS 1 medium vine-ripened tomato
- 1 small PLUS 1 medium crimson onion
- 3 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 6 ounces Nova lox (smoked salmon)
- 1 rotisserie rooster
- 1 pound scorching Italian rooster sausage
- 2 kilos (8) boneless, skinless rooster breast cutlets
- 1 pound 93% lean floor turkey
- 1.3 kilos 99% lean floor turkey
- 2 kilos (4) boneless center-cut pork chops
- 1 ¼ kilos (4) skinless, thick-cut white agency fish filet (grouper, flounder, bass or halibut)
- 3 kilos boneless 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 recent peppercorns)
- Vanilla extract (non-obligatory, for Strawberry Smoothie)
- Cinnamon
- Toasted sesame seeds
- Lowered sodium soy sauce*
- Pure maple syrup
- Toasted sesame oil
- Sriracha or Sambal Oelek
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Bay leaves
- Purple wine vinegar
- Oregano
- Gochujang sauce
- Unseasoned rice vinegar
- Honey
- Cayenne pepper
- Crushed crimson pepper flakes
- Apple cider vinegar
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small field unsalted butter (can sub salted in Lox, Eggs and Onions, if desired)
- 1 quart skim, 1% or milk of your selection
- 1 (8-ounce) carton half and half
- 1 small container mild bitter cream
- 1 (8-ounce) block decreased fats cream cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 jar/bottle blue cheese dressing (or substances to make your individual)
- 1 small package deal blue cheese
- 1 small block feta cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub 2/3 cup mozzarella in Excessive Protein Omelet, if desired)
- 1 small wedge recent Parmesan cheese
- 1 small wedge recent Pecorino Romano cheese (can sub Parmesan in Spicy Linguine, if desired)
Grains*
- 1 small package deal fast oats
- 1 small loaf sliced complete grain bread
- 1 (8-ounce) multigrain baguette
- 1 small package deal all-purpose flour
- 1 package deal panko breadcrumbs
- 1 package deal complete wheat linguine (I like Delallo)
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small bag tortilla chips
Canned and Jarred
- 1 (10-ounce) can RoTel gentle tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can crushed tomatoes
- 1 jar salsa
- 1 (12-ounce) jar roasted crimson peppers in water
- 1 (15.5-ounce) can pinto beans
- 1 (15.5-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 (12-ounce) package deal corn kernels
- 1 package deal edamame in pod
- 1 package deal shelled edamame
- 1 small package deal frozen peas
Misc. Dry Items
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of your selection, non-obligatory for Strawberry Smoothie)
- 1 small package deal granulated sugar
- 1 container peanut butter powder, akin to PBfit or PB2
- 1 small package deal floor flax (meal)
- 1 small package deal dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- Baking powder
*You should buy gluten free, if desired
