A free, 7-day excessive protein eating regimen 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 Weight loss program Meal Plan
Can you are feeling it? Heat peeks of sunshine. Little hints of inexperienced. The time change this weekend… I’ve one factor on my thoughts—SPRING! (Are you able to inform lol?) I’m formally accomplished with winter, the snow, and the freezing temps. Deliver on the blooms, longer days, and wandering by farmers markets once more.
Among the first greens of the season are leafy greens like spinach and arugula, and root greens like radishes and carrots. Crisp, contemporary, and excellent for gentle spring recipes that really feel like a reset after an extended winter.
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Up to now I’ve all the pieces 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’ll mechanically provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein eating regimen 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 number 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 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 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. In the event you’re undecided 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 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 must purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform could must 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 when you have any underlying well being situations.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be a 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 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 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 all the pieces you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (3/9)
B: Egg White Grill and a mandarin
L: Salmon Caesar Salad (½ recipe) and an entire wheat roll with 1 tablespoon whipped butter
D: Greek Tofu Bowls (recipe x 2)
Complete Energy: 1,437* Protein: 123 g
TUESDAY (3/10)
B: Egg White Grill and a mandarin
L: Salmon Caesar Salad and an entire wheat roll with 1 tablespoon whipped butter
D: Hen Taco Bowls
Complete Energy: 1,502* Protein: 136.5 g
WEDNESDAY (3/11)
B: Egg White Grill and a mandarin
L: Turkey Membership with an apple and ¼ cup pistachios
D: Gradual Cooker Lasagna with Roasted Broccoli (recipe x 2)
Complete Energy: 1,590* Protein: 124.5 g
THURSDAY (3/12)
B: Egg White Grill and a mandarin
L: Tuna White Bean Salad
D: LEFTOVER Gradual Cooker Lasagna with Roasted Broccoli
Complete Energy: 1,422* Protein: 121 g
FRIDAY (3/13)
B: Strawberry Banana Smoothie
L: Tuna White Bean Salad
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Home made Rice Pilaf and String Beans with Garlic and Oil
Complete Energy: 1,309* Protein: 124.5 g
SATURDAY (3/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) drizzled with 1 tablespoon melted peanut butter
L: Turkey Membership (recipe x 4) and an apple
D: DINNER OUT
Complete Energy: 808* Protein: 53.5 g
SUNDAY (3/15)
B: Breakfast Quesadilla (recipe x 4) with an orange
L: Shrimp Dumpling Rice Bowls with ¾ cup brown rice and 1 cup steamed edamame
D: Gradual Cooker Beef Stroganoff
Complete Energy: 1,469* Protein: 122.5 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.
Buying record
Produce
- 1 medium banana
- 5 medium apples (any selection)
- 4 mandarin oranges
- 4 medium oranges (any selection)
- 4 medium lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 4 Persian (mini) cucumbers (can sub 1 giant English, if desired)
- 3 kilos broccoli florets
- 1 pound sliced mushrooms
- 1 pound string beans
- 3 small crimson bell peppers
- 1 small bag shredded carrots
- 1 giant bunch scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary dill
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag child arugula or child spinach
- 1 small head Romaine lettuce
- 1 head Bibb lettuce or endive
- 1 dry pint cherry or grape tomatoes
- 2 medium vine-ripened tomatoes
- 1 container contemporary Pico de Gallo (or components to make your individual)
- 1 small crimson onion
- 2 medium yellow onions
Meat, Poultry and Fish
- 2 kilos beef chuck roast
- 1 pound 90% lean floor sirloin beef or bison
- 1 ¼ kilos (4) boneless, skinless rooster thighs
- 1 pound boneless, skinless rooster breasts
- 1 package deal pre-cooked rooster breakfast sausage (can purchase frozen, if desired)
- ¾ pound thinly sliced deli turkey breast (I like Boar’s Head)
- 1 package deal center-cut bacon
- 1 pound peeled and deveined shrimp
- ¾ pound (2) skin-on wild salmon filets
- 1 ½ kilos (4) skinless fluke, flounder or halibut filets
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)
- Onion powder
- Garlic powder
- Vanilla extract (elective, for Strawberry Smoothie)
- Common or gentle mayonnaise
- Dijon mustard
- Rice vinegar
- Honey
- Lowered sodium soy sauce*
- Sesame oil
- Sriracha sauce (elective, for Shrimp Bowls)
- Oregano
- Crimson wine vinegar
- Cumin
- Bay leaves
- Taco seasoning (or components to make your individual)
- Italian seasoning
- Paprika
- Worcestershire sauce
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- ½ dozen giant eggs
- 1 pint liquid egg whites
- 1 pint milk of your alternative
- 1 small container bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (32-ounce) container low fats cottage cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small package deal feta cheese
- 1 package deal sliced cheddar or American cheese
- 1 (8-ounce) bag diminished fats or part-skim cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
Grains*
- 1 (1-pound) package deal dry egg noodles
- 1 package deal dry angel hair spaghetti
- 1 package deal dry no-boil lasagna noodles
- 1 package deal plain panko breadcrumbs
- 1 field 10-minute dry brown rice (equivalent to Uncle Ben’s)
- 1 package deal dry white rice (or 3 cups pre-cooked)
- 1 small package deal all-purpose flour
- 2 small complete wheat dinner rolls
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 package deal (7-inch) low carb tortillas, equivalent to Mission Entire Wheat Carb Steadiness
- 1 package deal gentle multi-grain English muffins
Canned and Jarred
- 1 giant jar pickles
- 1 small jar capers
- 1 small jar/can anchovy fillets
- 2 (3-ounce) packets or 1 (6-ounce) can tuna in water
- 1 (15.5-ounce) can navy beans
- 1 (15-ounce) can black beans
- 2 (28-ounce) cans crushed tomatoes (I like Tuttorosso)
- 1 small jar marinara sauce (or components to make your individual)
- 1 small jar peanut butter
- 1 (32-ounce) carton rooster broth or package deal rooster bouillon
- 1 (14.5-ounce) can beef broth
- 1 jar salsa (elective, for serving with Breakfast Quesadilla)
Frozen
- 1 (12-ounce) bag frozen blueberries
- 1 (1-pound) bag frozen strawberries
- 1 giant bag edamame in pod
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 small package deal roasted, shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small container vanilla protein powder
- 1 bottle white wine
- Monk fruit sweetener (elective, for Strawberry Smoothie)
*You should buy gluten free, if desired
