A free, 7-day excessive protein, excessive fiber weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Weight-reduction plan Meal Plan
Following a meal plan that’s excessive in protein and fiber is without doubt one of the best methods to really feel higher with out overthinking your weight loss program. These two vitamins collectively assist preserve you full longer, so that you’re much less more likely to snack or overeat througout the day.
Protein helps construct muscle and retains you energized. Fiber helps with digestion and prevents blood sugar ups and downs. Collectively, they make it easier to really feel full longer and preserve your vitality regular.
A high-protein, high-fiber weight loss program may also help with weight management, digestion, and coronary heart well being with out feeling restrictive. It’s extra about selecting filling meals than slicing issues out.
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 web site is linked to WW recipe builder (solely works out of your cellphone) so it’ll robotically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein weight loss program 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 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. 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 sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure 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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to goal for a minimum of 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and many others. All the time 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 decreased kidney operate might must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail listing, 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 sure 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 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 subsequent day. The grocery listing is complete and consists of all the things you might want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (1/19)
B: Meal Prep Breakfast Taco Scramble
L: Hen Brown Rice Bowl (recipe x 2)
D: Spaghetti Squash Enchilada Bowls with ¼ low fats plain Greek yogurt and Fiesta Bean Salad
Whole Energy: 1,463* Protein: 123g Fiber: 28.5g
TUESDAY (1/20)
B: Meal Prep Breakfast Taco Scramble
L: Hen Brown Rice Bowl
D: 1 ½ cups Turkey White Bean Pumpkin Chili with Cornbread Muffins
Whole Energy: 1,485* Protein: 146g Fiber: 29g
WEDNESDAY (1/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Air Fryer Steak with a Baked Candy Potato with 2 teaspoons butter and String Beans with Garlic and Oil
Whole Energy: 1,444* Protein: 126g Fiber: 27g
THURSDAY (1/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Hen Scampi and Arugula Salad
Whole Energy: 1,472* Protein: 132.5g Fiber: 25.5g
FRIDAY (1/23)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: Tuna Egg Salad wrap with an entire wheat low carb tortilla and an orange
D: Mediterranean Sea Bass with Quinoa and 1 cup steamed broccoli
Whole Energy: 1,409* Protein: 125g Fiber: 46g
SATURDAY (1/24)
B: Apple Chia Pudding with Peanut Butter (recipe x 2)
L: White Bean Soup with Sausage (recipe x 2) and a pair of ounces sourdough bread
D: DINNER OUT
Whole Energy: 846* Protein: 63.5g Fiber: 19g
SUNDAY (1/25)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado and Pico de Gallo
L: White Bean Soup with Sausage and a pair of ounces sourdough bread
D: Spatchcock Hen with Candy Potatoes
Whole Energy: 1,405* Protein: 125g Fiber: 32g
*That is only a information, girls ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Procuring Checklist
Produce
- 1 (ripe) banana
- 2 massive apples
- 1 medium orange
- 1 medium PLUS 1 massive lemon
- 5 medium limes
- 1 medium (6-ounce) PLUS 1 massive (7-ounce) Hass avocados
- 1 massive purple bell pepper
- 1 medium inexperienced bell pepper
- 1 medium jalapeno or serrano peppers
- 3 medium heads garlic
- 3 massive shallots
- 2 small spaghetti squashes
- 1 small bag child carrots
- 1 pound child gold or purple potatoes
- 4 small PLUS 3 medium candy potatoes
- 1 pound contemporary inexperienced beans
- 2 massive heads broccoli florets
- 1 medium head fennel
- 1 massive bunch scallions (you want about 10)
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary rosemary
- 1 small bunch/container contemporary basil
- 1 medium bunch kale
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 4 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 small purple onion
- 2 small PLUS 1 medium yellow onions
- 1 small white onion
Meat, Poultry and Fish
- 1 (3 ½ pound) complete rooster
- 2 ¼ kilos boneless, skinless rooster breasts
- 3 kilos 99% lean floor turkey
- 2 ½ kilos 93% lean floor turkey
- 1 small package deal rooster breakfast sausage hyperlinks (should purchase frozen, if desired)
- 1 ½ kilos (4) sirloin steaks
- 1 ½ kilos (4) skinless Chilean sea bass, halibut, cod or striped bass
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)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Mexican sizzling chili powder
- Paprika
- Oregano
- Turmeric
- Vanilla extract
- Maple syrup
- Floor cinnamon
- Sriracha sauce
- Mayonnaise
- Thyme
- Marjoram
- Dried fennel
- Crushed purple pepper flakes
- Bay leaves
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 quart skim milk, unsweetened almond milk or milk of your alternative
- 1 small field butter
- 1 (16-ounce) container low fats cottage cheese
- 1 (16-ounce) container low fats plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 (8-ounce) bag decreased fats cheddar cheese
- 1 small block/wedge gruyere cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 package deal (burrito measurement) low carb complete wheat tortillas (reminiscent of Mission or La Tortilla Manufacturing facility)
- 1 medium loaf sourdough bread
- 1 package deal complete wheat angel hair pasta (I like Delallo)
- 1 small package deal dry brown rice (or 1 cup pre-cooked)
- 1 small package deal dry quinoa
- 1 small package deal coarse cornmeal
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 4 (15-ounce) cans cannellini or northern beans
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can complete peeled tomatoes
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pumpkin puree
- 1 small can/jar chipotle chilis in adobo
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar kalamata olives
- 1 small jar creamy pure peanut butter
- 2 (32-ounce) cartons rooster inventory
- 1 (14-ounce) can decreased sodium rooster or vegetable broth
- 1 (32-ounce) carton low sodium rooster broth
Frozen
- 1 small package deal corn kernels
Misc. Dry Items
- 1 small package deal granulated sugar
- 1 single serve package deal unflavored protein powder
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- 1 bottle dry white wine
- Baking powder
*You should purchase gluten free, if desired
