A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
I’m unsure in the event you noticed my video, however this week I had the primary have a look at my model new cookbook, Skinnytaste Excessive Protein, and I’m past excited! I’ve poured a lot love into it, and I can’t anticipate you all to lastly get your fingers on a replica. Inside, you’ll discover 100 wholesome, easy, and high-protein recipes that I actually hope you’ll get pleasure from as a lot as I do!
You possibly can nonetheless preorder your copy proper now, and it’ll be formally launched on October seventh. Thanks all on your fixed help— it means the world to me that I get to do what I really like and share it with you!
Get pleasure from this final “formal” weekend of summer season! Grill, make reminiscences and take in the solar!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it can 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 web site is linked to WW recipe builder (solely works out of your telephone) so it can routinely provide the new factors.
Why Excessive Protein?
As lots of you realize, 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 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. 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 achieve my protein objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein it’s best 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 many others. 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 no less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might must restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being situations.
Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs 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! In the event 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 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 really 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-reduction 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 contains all the things it’s essential to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (8/25)
B: Excessive-Protein Zucchini Omelet for One
L: Rooster Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,283* Protein: 103.5g
TUESDAY (8/26)
B: Excessive-Protein Zucchini Omelet for One
L: Rooster Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos and Skillet Mexican Zucchini
Whole Energy: 1,245* Protein: 103.5g
WEDNESDAY (8/27)
B: Carrot Banana Protein Smoothie
L: Rooster Egg Roll Bowl
D: Rooster Divan with ¾ cup brown rice
Whole Energy: 1,287* Protein: 109.5g
THURSDAY (8/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Rooster Divan with ¾ cup brown rice
D: Fast Garlic-Lime Marinated Pork Chops with Candy Potato Salad
Whole Energy: 1,337* Protein: 118g
FRIDAY (8/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Rooster Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Whole Energy: 1,314* Protein: 109.5g
SATURDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Tuna Soften (recipe x 2) with an apple
D: DINNER OUT
Whole Energy: 576* Protein: 48.5g
SUNDAY (8/31)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**
D: Turkey Burger Recipe** with Inexperienced Goddess Potato Salad and Cucumber Tomato Salad**
Whole Energy: 1,375* Protein: 103.5g
*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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Modify recipe serving dimension if serving a crowd
Buying record
Produce
- 1 (12-ounce) container contemporary strawberries
- 1 (6-ounce) container contemporary berries (your selection)
- 2 medium peaches
- 1 medium ripe banana
- 4 medium apples
- 6 giant lemons
- 3 medium limes
- 2 small (5-ounce) Hass avocados
- 12 mini (Persian) cucumbers (or 3 small English)
- 2 medium heads of garlic
- 1 (2-inch) piece contemporary ginger (or floor ginger)
- 1 small bunch radishes
- 1 medium shallot
- 1 ½ kilos zucchini
- 2 heads child bok choy
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium ears of corn
- 1 ¼ kilos (2 medium) candy potatoes
- 1 ½ kilos child pink potatoes
- 2 ¾ kilos broccoli florets
- 2 giant bunches scallions (you want about 20)
- 1 package deal tri-color slaw or broccoli slaw
- 1 (1-pound) clamshell/bag child arugula
- 1 giant bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 small bunches/containers contemporary herbs (your selection, comparable to mint, dill or basil)
- 1 dry pint cherry or grape tomatoes
- 2 giant heirloom tomatoes
- 2 giant vine-ripened tomatoes (plus [optional] extra for Turkey Burgers)
- 1 small PLUS 1 medium pink onion
Meat, Poultry and Fish
- 1 package deal hen breakfast sausage (should purchase frozen, if desired)
- 1 small package deal genoa salami (if shopping for from deli counter, you want 4 ounces)
- 1 pound 93% lean floor hen
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 ½ kilos (4) boneless pork chops
- 1 pound giant peeled and deveined shrimp
- 1 pound wild salmon
- 1 pound skirt steak
Condiments and Spices
- Further 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)
- Turmeric
- Floor cinnamon
- Honey
- Sesame oil
- Mirin (can sub ½ tablespoon dry sherry in Egg Roll Bowls, if desired)
- Mild mayonnaise
- Crimson wine vinegar
- Diminished sodium soy sauce*
- Garlic powder
- Parsley
- Crushed pink pepper flakes
- Ancho chili powder
- Cumin
- Chili powder
- Paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (non-obligatory, for serving with Salmon Bowls)
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 (6-ounce) container PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 package deal sliced lowered fats cheddar or American cheese
- 1 (8-ounce) block or bag shredded lowered fats Swiss cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded lowered fats shredded cheddar cheese
- 1 package deal cotija, queso fresco or queso blanco
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small package deal (7-inch) low carb tortillas
- 1 small package deal corn tortillas
- 1 package deal hamburger buns
- 1 small loaf sliced entire grain bread
- 1 package deal dry lasagna noodles (NOT no-boil)
- 1 package deal fusilli pasta (I like Delallo)
- 1 package deal seasoned entire wheat breadcrumbs
- 1 small package deal dry jasmine or sticky rice (or 5 cups pre-cooked)
- 1 small package deal dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
- 1 (12-ounce) jar marinated artichokes
- 1 small jar pickled jalapenos
- 1 jar marinara (or components to make your personal)
- 1 small jar pesto (or components to make your personal)
- 1 (14-ounce) can hen broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 small package deal unflavored pea or whey protein
- 1 small package deal floor flax (meal)
- 1 small package deal brown sugar
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bottle sake
Non-Meals Gadgets
*You should buy gluten free, if desired
