A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Chilly climate and busy evenings name for wholesome, high-protein meals made straightforward within the gradual cooker or Instantaneous Pot! Recipes like Gradual Cooker Hungarian Goulash, Gradual Cooker Ramen, and Quick Rib Soup is not going to solely heat you up but in addition make it easier to hit your protein objectives!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Thus far I’ve all the things 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 is going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein weight-reduction 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 happy, 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. Should 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 objective is 120 grams of protein per day, I purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
Should 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 purpose for at the least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your objectives, your age, weight, and so on. All the time discuss 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 operate could have to restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group 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! Should you want to get on the e-mail checklist, 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating 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 following day. The grocery checklist is complete and consists of all the things it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/24)
B: Savory Cottage Cheese Bowls
L: Rooster Brown Rice Bowl (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,129* Protein: 103g
TUESDAY (2/25)
B: Excessive Protein Omelet with ½ a grapefruit
L: Rooster Brown Rice Bowl
D: Enchilada Turkey Meatloaf with Avocado Quinoa Salad
Whole Energy: 1,260* Protein: 110.5g
WEDNESDAY (2/26)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad (½ recipe)
D: Skillet Lasagna with Uncooked Shredded Brussels Sprouts Salad with Lemon and Oil
Whole Energy: 1,398* Protein: 105.5g
THURSDAY (2/27)
B: Excessive Protein Omelet with ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad
D: Gradual Cooker Rooster and Sausage Creole with ¾ cup brown rice
Whole Energy: 1,465* Protein: 108g
FRIDAY (2/28)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Gradual Cooker Rooster and Sausage Creole with ¾ cup brown rice
D: Pad Thai (recipe x 2)
Whole Energy: 1,188* Protein: 102g
SATURDAY (3/1)
B: Protein PB & J Smoothie Bowl (recipe x 4) topped with 1 tablespoon melted peanut butter
L: Crimson Lentil Soup with 2 ounces multigrain baguette
D: DINNER OUT
Whole Energy: 749* Protein: 40g
SUNDAY (3/2)
B: ¼ Smoked Turkey Sausage Breakfast Skillet
L: LEFTOVER Crimson Lentil Soup with ½ grilled cheese**
D: Turmeric Roasted Rooster and Candy Potatoes
Whole Energy: 1,372* Protein: 115.5g
*That is only a information, ladies ought to purpose 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Grilled cheese consists of 1 slice sourdough bread, 1 (.75 ounce) slice cheddar cheese.
Procuring checklist
Produce
- 1 giant grapefruit
- 2 medium PLUS 1 giant lemon
- 4 medium limes
- 5 Persian (mini) cucumbers (or 2 medium English)
- 3 medium pink bell peppers
- 1 medium inexperienced bell pepper
- 2 medium jalapenos (1 is non-obligatory for Enchilada Meatloaf)
- 2 medium heads garlic
- 2 giant shallots
- 1 (2-inch) piece recent ginger
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 10 ounces bean sprouts
- 1 (4-ounce) bundle white mushrooms
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- ½ pound Brussels sprouts
- 1 pound (2) candy potatoes or yams
- 3 medium carrots
- 3 medium bunches scallions (you want about 22)
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent basil
- 2 dry pints grape or cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small pink onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 bundle smoked turkey sausage, equivalent to Kielbasa (you want 10 ounces)
- 1 bundle rooster Andouille sausage (you want 9 ounces)
- ¾ pound boneless, skinless rooster breast (or 8 ounces pre-cooked)
- 1 ½ kilos boneless, skinless rooster thighs
- 4 rooster drumsticks
- 4 medium (bone-in) rooster thighs
- 1 ½ kilos 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 pound medium peeled and deveined shrimp
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)
- Turmeric
- Cumin
- Lowered sodium soy sauce*
- Curry powder
- Sriracha sauce
- Onion powder
- Creole seasoning
- Cayenne pepper
- Rice vinegar
- Fish sauce
- Chili powder
- Garlic powder
- Herb de Provence or poultry seasoning
- Floor ginger
- Crushed pink pepper flakes
Dairy & Misc. Refrigerated Objects
- 2 (16-ounce) packages low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container plain complete milk Greek yogurt
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 2 (16-ounce) packages extra-firm tofu (put aside 4 ounces for Pad Thai)
- 1 (8-ounce) container milk of your selection (oat, almond, dairy, and so on.)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican cheese mix (can sub 1/3 cup cheddar in Enchilada Meatloaf, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bundle sliced cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 (8-ounce) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container fast oats
- 1 bundle dry pasta noodles (equivalent to Mafalda, Campanelle, bow-ties or lasagna noodles)
- 1 bundle dry rice noodles or rice sticks (you want 6 ounces)
- 1 small bundle dry brown rice (or 4 cups pre-cooked)
- 1 small bundle dry quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 2 (32-ounce) cartons rooster or vegetable broth
- 1 (32-ounce) carton rooster bone broth
- 1 (15-ounce) can low sodium rooster broth (can sub 1 cup rooster bone broth in Rooster and Sausage Creole, if desired)
- 1 (10-ounce) can gentle enchilada sauce
- 1 (4-ounce) can gentle chopped inexperienced chilies
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (14.5-ounce) can diced tomatoes
- 1 (4-ounce) can tomato sauce
- 1 (15-ounce) can lowered sodium black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 giant bundle blueberries
- 1 giant bundle sliced strawberries
- 1 small bundle corn kernels
Misc. Dry Items
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want about ½ cup)
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want about ¼ cup)
- 1 bundle vanilla protein powder
- 1 small bundle granulated sugar
- 1 small bottle white wine (can sub 1/3 cup rooster broth in Turmeric Roasted Rooster, if desired)
- 1 (1-pound) bundle dry pink or yellow lentils
*You should buy gluten free, if desired
