A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Nonetheless trying to find that excellent current or stocking stuffer? Look no additional! My Skinnytaste Excessive Protein Cookbook makes an exquisite reward underneath the tree, and any of my different books are positive to please even the pickiest of palates. You can too store my kitchen, cooking and different favorites right here!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve every part from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it would robotically 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 achieve, 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 plenty of 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 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein you need to 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 on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to intention for at the very least 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 lowered kidney perform 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 situations.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 record, you possibly can 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 possibly can 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
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 consists of every part you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Hen Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Whole Energy: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Hen Brown Rice Bowl
D: Floor Turkey Taco Skillet
Whole Energy: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Whole Energy: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Whole Energy: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Cut up
L: Turkey Membership and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup complete wheat orzo and Oven Roasted Cauliflower
Whole Energy: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons gentle bitter cream and 1 ounce avocado
D: DINNER OUT
Whole Energy: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons gentle bitter cream and 1 ounce avocado
D: Complete Roasted Hen with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Whole Energy: 1,196* Protein: 114g
*That is only a information, ladies 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Procuring Listing
Produce
- 1 medium PLUS 1 massive apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or pink grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 massive carrots
- 2 kilos pink potatoes
- 2 massive candy potatoes
- 1 massive head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium pink beets
- 2 medium golden beets
- 2 medium bunches scallions (you want about 15)
- 1 massive bag tri-color coleslaw (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 massive beef steak tomato
- 4 massive white onions
- 1 small PLUS 1 medium pink onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 massive bundle center-cut bacon (you want 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless hen breasts (or ½ pound pre-cooked)
- 1 complete (3-pound) hen
- 2 kilos 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 1 massive (about 5 kilos) beef brisket
- 1 ½ kilos (4) skinless fish fillets similar to Fluke, Flounder or Halibut
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)
- Scorching sauce (elective, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Floor cinnamon
- Mild mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Lowered sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your selection
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small tub whipped butter or field of unsalted
- 1 (16-ounce) container gentle bitter cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 bundle (8 or 9-inch) low carb complete wheat tortillas (similar to La Tortilla Manufacturing unit)
- 1 small bundle quaint or fast oats
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 massive unhealthy tortilla chips
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 bundle dry complete wheat orzo pasta
- 1 small bundle unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or elements to make your personal)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Items
- 1 small bundle chia seeds
- 1 bundle sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small bundle granulated sugar
- 1 small bundle pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles and cherries (elective topping for Breakfast Banana Cut up)
*You should buy gluten free, if desired
