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 Weight loss program Meal Plan
The official begin to summer time is right here! Because the climate warms up, I begin craving salads! I really like the flexibility, the freshness, and the benefit of throwing collectively a meal that’s each satisfying and easy. Whether or not you’re on the lookout for a fast lunch or a light-weight dinner, this Taco Salad or Tuna Egg Salad may also help fulfill your starvation whereas additionally serving to you attain your protein targets.
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve the whole lot 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 would routinely provide the new factors.
Why Excessive Protein?
As a lot of , 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a variety of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When 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 targets, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
When 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 favor, you possibly can seek for recipes by course within the index. Relying in your targets, you need to goal for no less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician in 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 rising protein consumption, particularly if in case you have any underlying well being situations.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! When 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 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 effectively. 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 the whole lot it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/1)
B: Strawberry Banana Smoothie
L: Buffalo Rooster Rice Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,458* Protein: 124.5 g
TUESDAY (6/2)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D: Floor Turkey Taco Skillet
Whole Energy: 1,330* Protein: 120.5 g
WEDNESDAY (6/3)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D:Thai-Marinated Steak Salad
Whole Energy: 1,223* Protein: 123 g
THURSDAY (6/4)
B: Strawberry Banana Smoothie
L: Buffalo Rooster Rice Bowls
D: 4 ounces Sluggish Cooker Filipino Adobo Pork with ¾ cup brown rice and Fast Cabbage Slaw
Whole Energy: 1,384* Protein: 121.5 g
FRIDAY (6/5)
B: Strawberry Banana Smoothie
L: LEFTOVER 4 ounces Sluggish Cooker Filipino Adobo Pork with ¾ cup brown rice and 1 cup sliced cucumbers
D: Mediterranean Sea Bass with 1 cup Mediterranean Bean Salad
Whole Energy: 1,407* Protein: 124 g
SATURDAY (6/6)
B: Savory Cottage Cheese Bowls (recipe x 4)
L: Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT
Whole Energy: 557* Protein: 52 g
SUNDAY (6/7)
B: Excessive Protein Zucchini Omelet (recipe x 4) with 2 strips bacon and 1 cup blended berries
L: Tuna and White Bean Salad (recipe x 2)
D: Grilled Rooster Sandwich with Rainbow Potato Salad
Whole Energy: 1,442* Protein: 124 g
*That is only a information, girls ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate our calorie wants.
Procuring record
Produce
- 3 medium bananas
- 2 medium peaches
- 1 (12-ounce) container recent strawberries
- 2 (6-ounce) container recent berries (your alternative)
- 7 medium limes
- 2 medium PLUS 1 giant lemon
- 1 medium (6-ounce) Hass avocado
- 4 mini (Persian) cucumbers (can sub 1 giant English, if desired)
- 2 medium English cucumbers
- 3 medium zucchini
- 2 medium bell peppers (any taste)
- 1 medium pink bell pepper
- 2 medium jalapeno (plus 1 optionally available, for Adobo Pork)
- 1 giant head garlic
- 1 medium shallot
- 1 (2-inch) piece recent ginger
- 1 medium bag shredded carrots
- 1 small bunch celery
- 1 ½ kilos multi-color potatoes
- 1 medium bunch scallions
- 1 small bunch/container recent chives
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 small bunch/container recent mint
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) package deal blended child greens
- 1 small bag pre-shredded blended cabbage
- 1 small head white cabbage
- 1 small bulb fennel
- 1 (1-pound) container grape or cherry tomatoes
- 1 small PLUS 1 medium vine-ripened tomato
- 2 small PLUS 2 medium pink onions
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 3 kilos boneless, skinless hen breasts
- 1 pound 93% lean floor turkey
- 1 ¼ kilos flank steak
- 1 ¾ pound lean pork middle loin
- 1 pound jumbo cooked shrimp
- 1 ½ kilos (4) skinless Chilean sea bass or white agency fish resembling halibut, cod or striped bass)
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)
- Vanilla extract (optionally available, for Strawberry Smoothie)
- Paprika
- Smoked paprika
- Cumin
- Frank’s RedHot sauce
- Cayenne pepper
- Chili powder
- Diminished sodium soy sauce*
- Sriracha sauce
- Maple syrup
- Toasted sesame oil
- Apple cider vinegar
- Bay leaves
- Crushed pink pepper flakes
- Garlic powder
- Mild mayonnaise or mayonnaise with olive oil
- Dijon mustard
- Purple wine vinegar
- Yellow mustard
- Fish sauce
- Cinnamon
Dairy & Misc. Refrigerated Gadgets
- 1 (32-ounce) container excessive protein vanilla yogurt (I really like Oikos Professional)
- 1 quart low fats milk (resembling Fairlife or protein dairy free milk)
- ½ dozen giant eggs
- 1 quart liquid egg whites
- 1 (16-ounce) PLUS 1 (32-ounce) containers low fats cottage cheese
- 1 (5.3-ounce) container low fats Greek yogurt
- 1 giant wedge recent Parmesan
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) bag lowered fats cheddar cheese
Grains*
- 1 package deal granola
- 1 giant bag tortilla chips
- 1 package deal complete wheat hamburger buns
- 1 package deal lasagna noodles
- 1 small bag dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can low sodium black beans
- 1 (15-ounce) can garbanzo beans
- 2 (15.5-ounce) can low sodium Navy beans
- 1 (15-ounce) can pinto beans
- 2 (6-ounce) cans tuna in water
- 1 giant jar dill pickle chips
- 1 small jar capers
- 1 small jar Kalamata olives
- 1 (28-ounce) can complete peeled tomatoes in juice
- 1 small jar salsa
- 1 jar marinara sauce (or substances to make your personal)
- 1 small jar pesto
- 1 small jar powdered peanut butter (resembling PB match or PB2)
Frozen
- 1 corn kernels
- 1 small bag strawberries
Misc. Dry Items
- 1 package deal unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of alternative. Optionally available, for Strawberry Smoothie)
- 1 small package deal brown sugar
- 1 small package deal granulated sugar
- 1 package deal floor flaxseed (meal)
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal roasted peanuts (optionally available, for serving with Thai Steak Salad)
- 1 bottle dry white wine
*You should buy gluten free, if desired
