A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
It’s time to modify again to alternating between common meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no cause you possibly can’t keep on monitor and crush your targets. In truth, I’ve even included a high-protein dinner for the big day on this week’s meal plan!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To date 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 telephone) so it’ll mechanically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.
Word
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood 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 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 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 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 subsequent day. The grocery record is complete and consists of all the pieces it’s essential to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Greek Tofu Bowls (recipe x 2)
Complete Energy: 1,252* Protein: 100.5g
TUESDAY (2/11)
B: Whipped Cottage Cheese Bowls
L: Cranberry Hen Salad on Apple Slices
D: Chipotle Hen over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and a couple of tablespoons Mexican cheese mix
Complete Energy: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast, 2 strips bacon and an orange
L: Cranberry Hen Salad on Apple Slices
D: Floor Beef and Broccoli Stir Fry with ¾ cup brown rice
Complete Energy: 1,433* Protein: 101g
THURSDAY (2/13)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Complete Wheat Linguine with Sausage and Roasted Peppers
Complete Energy: 1,104* Protein: 111.5
FRIDAY (2/14)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Spicy Complete Wheat Linguine with Sausage and Roasted Peppers
D: Good Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Good Baked Potato (½ recipe) and String Beans with Garlic and Oil
Complete Energy: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Simple Bagel with 2 tablespoons gentle cream cheese, 2 ounces lox, and 4 purple onion rings
L: On the spot Pot Garlicky Cuban Pork with 2 corn tortillas and Fast Cabbage Slaw (recipe x 2)
D: DINNER OUT
Complete Energy: 706* Protein: 53g
SUNDAY (2/16)
B: Mushroom-Spinach Scrambled Eggs (recipe x 4) with 1 slice entire grain toast, 2 strips bacon and an orange
L: LEFTOVER On the spot Pot Garlicky Cuban Pork with Arroz Congri and Fast Cabbage Slaw
D: Mediterranean Meatballs with ¼ cup nonfat plain Greek yogurt
Complete Energy: 1,443* Protein: 103.5g
*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. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.
** Make an additional 3 cups rice for dinner Wednesday.
Procuring record
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium candy purple apples
- 1 (12-ounce) bundle strawberries
- 1 (6-ounce) bundle berries (your alternative)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece recent ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium purple bell peppers
- 1 small inexperienced bell pepper
- 8 Persian (mini) cucumbers (or 2 medium English)
- 1 ¼ kilos sliced mushrooms
- 1 pound string beans
- 1 massive head broccoli
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium (7-ounce) Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container recent oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container recent dill
- 1 small bunch recent cilantro
- 1 medium bunch recent Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head white cabbage
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 1 medium vine ripened tomatoes
- 2 small PLUS 1 medium purple onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 (8-ounce) bundle sliced lox (smoked salmon)
- 14 ounces sizzling Italian rooster sausage
- 1 rotisserie rooster
- 1 ½ kilos (about 8) boneless, skinless rooster thighs
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 ½ kilos (4) beef tenderloin filet mignon steaks
- 3 kilos boneless pork shoulder blade roast
- 1 ¼ kilos peeled and deveined massive shrimp
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)
- Turmeric
- Non-obligatory bagel toppings: resembling all the pieces bagel seasoning, poppy seeds, dried garlic flakes, onion flakes
- Cumin
- Bay leaves
- Scorching sauce
- Apple cider vinegar
- Pink wine vinegar
- Oregano
- Garlic powder
- Onion powder
- Ancho chili powder
- Diminished sodium soy sauce*
- Sesame oil
- Honey
- Toasted sesame seeds
- Vanilla bean paste or vanilla extract
- Mayonnaise
- Crushed purple pepper flakes
- Paprika
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages additional agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small tub gentle cream cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 small bundle feta cheese
- 1 small wedge recent Pecorino Romano cheese
- Butter or bitter cream (non-obligatory, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 bundle unseasoned panko breadcrumbs
- 1 small loaf sliced entire grain bread
- 1 bundle dry Israeli (pearl) couscous
- 1 small bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle dry lengthy grain rice
- 1 (16-ounce) bundle entire wheat linguine
- 1 small bundle unbleached all-purpose flour
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (32-ounce) carton decreased sodium rooster broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted purple peppers in water
Frozen
- 1 small bundle corn kernels
Misc. Dry Items
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle floor flax (or flaxmeal)
- 1 small bundle unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You should buy gluten free, if desired
