A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Whether or not you’re celebrating Christmas, Hanukkah, or Kwanzaa, I want you and your loved ones a joyous, wholesome, and blessed vacation season. Want a dish to convey or concepts for entertaining at dwelling? From roast beef to latkes, breakfast casseroles to pancake breakfasts, or mocktails to desserts, I’ve obtained you coated!
A Phrase In regards to the 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. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it’ll robotically provide the new factors. I’ll begin updating the factors however it might be a HUGE assist in case you are on my website and see the brand new factors, to go away a touch upon that recipe so I can rapidly replace it!
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein food regimen for the previous few years for muscle achieve, and it’s been a complete recreation 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 number of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to take pleasure in 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 purpose is 120 grams of protein per day, I purpose for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein you must eat in a day, this article could also be useful.
How It Works
If you happen to’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 forth. 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 not less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased 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 rising protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail checklist, 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:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of vital bodily features. Meals excessive in protein maintain you feeling fuller longer and should increase metabolism. With my unique 4 week sequence, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to succeed in your objectives, keep wholesome and powerful!
Excessive Protein Food regimen 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 checklist is complete and consists of all the pieces you want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/23)
B: Savory Cottage Cheese Bowls
L: Tuna Egg Salad with 2 skinny slices complete grain bread
D: Sheet Pan Balsamic-Herb Hen and Greens and Mashed Candy Potatoes
Complete Energy: 1,079* Protein: 92.5g
TUESDAY (12/24)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Apple and Grape Fall Fruit Salad
L: Shrimp Ceviche and Scorching Spinach Artichoke Dip with 12 tortilla chips, Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Home made Spinach Manicotti and Kale with Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,271* Protein: 95g
WEDNESDAY (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Apple and Grape Fall Fruit Salad
L: Soiled Martini Dip with 11 pretzel chips, Oysters Rockefeller and Air Fryer Hen Wings
D: Honey Baked Spiral Ham with Scalloped Potato Gratin and Blended Child Greens with Pomegranate, Gorgonzola and Pecans
Complete Energy: 1,578* Protein: 99g
THURSDAY (12/26)
B: Savory Cottage Cheese Bowls
L: Tuna Egg Salad with 2 skinny slices complete grain bread
D: Break up Pea Soup with Ham and Lemony Hearts of Palm Salad with Avocado
Complete Energy: 1,216* Protein: 90.5g
FRIDAY (12/27)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Break up Pea Soup with Ham
D: Shrimp and Andouille Sheet Pan Dinner with ¾ cup brown rice**
Complete Energy: 1,153* Protein: 93g
SATURDAY (12/28)
B: Sausage Cheese and Veggie Breakfast Casserole
L: Cajun Fried Rice
D: DINNER OUT
Complete Energy: 731* Protein: 56.5g
SUNDAY (12/29)
B: LEFTOVER Sausage Cheese and Veggie Breakfast Casserole
L: Air Fryer Hen Milanese with Mediterranean Salad
D: Braised Brisket with Potatoes and Carrots and Spiralized Candy Potato Latkes
Complete Energy: 1,210* Protein: 115.5g
*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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 3 cups brown rice for lunch Saturday.
Purchasing checklist
Produce
- 1 pound seedless inexperienced grapes
- 1 ½ kilos Gala apples
- 1 medium orange
- 1 small PLUS 3 medium lemons
- 9 medium limes
- 1 medium pomegranate (or 1 small package deal tendrils)
- 1 medium (6-ounce) Hass avocado
- 6 Persian (mini) cucumbers
- 1 medium zucchini
- 2 medium heads garlic
- 3 medium PLUS 2 massive shallots
- 2 medium jalapenos
- 3 medium PLUS 1 massive pink bell peppers
- 5 ounces sliced shiitake mushrooms
- 1 pound PLUS 5 ounces complete child bella or crimini mushrooms
- ½ pound asparagus
- 1 small bunch celery
- 5 massive carrots
- 1 pound broccoli florets
- 1 small head (or medium bag pre-cut) cauliflower
- 1 small package deal riced cauliflower (can purchase frozen, if desired)
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 ½ kilos (6 medium) Yukon Gold potatoes
- 2 kilos (8 medium) pink potatoes
- 4 medium PLUS 1 massive candy potatoes (about 2 ¾ kilos complete)
- 1 massive bunch broccoli rabe or rapini (you want 3 cups)
- 1 massive bunch scallions (you want about 12)
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary oregano (can sub 1 teaspoon dry in Stuffed Mushrooms, if desired)
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary thyme
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 massive head Romaine lettuce
- 1 (1-pound) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child kale
- 1 (5-ounce) clamshell/bag blended greens
- 2 medium heirloom tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 medium PLUS 1 massive pink onions
- 1 medium PLUS 4 massive white onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 (3-ounce) package deal Nova lox (serves 2)
- 1 package deal center-cut bacon
- 1 ½ kilos hen andouille sausage (you want 1 ½ kilos)
- 2 kilos candy Italian hen sausage
- 1 (6 to 8-pound) spiral bone-in ham
- 1 (5-pound) beef brisket
- 24 medium reside in shell oysters
- 2 ¼ kilos peeled and deveined massive or jumbo (wild) shrimp
- 20 hen wingettes and drummettes
- 1 pound boneless, skinless hen breasts
- 2 kilos (8) thin-sliced hen breast cutlets
Condiments and Spices
- Additional virgin olive oil
- Vegetable or grapeseed oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Pure maple syrup
- Honey
- Vanilla extract
- Common or mild mayonnaise
- Crushed pink pepper flakes
- Garlic powder
- Onion powder
- Paprika
- Dried oregano
- Dried thyme
- Floor sage
- Diminished sodium soy sauce*
- Sriracha sauce or Louisiana-style sizzling sauce
- Crimson wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Champagne vinegar
- Dijon mustard
- Bay leaves
- Nutmeg
- Creole seasoning
- Cayenne pepper
- Low sodium Cajun seasoning
Dairy & Misc. Refrigerated Objects
- 1 small carton pineapple juice
- 1 small bottle pomegranate juice (resembling POM Great)
- 3 dozen massive eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (16-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) container mild bitter cream
- 1 (8-ounce) block decreased fats cream cheese
- 1 small field common unsalted butter
- 1 small field mild butter (can sub common butter or purchase whipped butter in Potato Gratin, if desired)
- 1 quart nonfat milk
- 1 pint 1% milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) bag PLUS 1 (16-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) block or bag shredded Gruyere cheese
- 1 (8-ounce) block or bag shredded decreased fats sharp cheddar
- 1 massive wedge contemporary Parmesan or Parmigiano Reggiano cheese
- 1 small wedge contemporary Pecorino Romano (can sub 3 tablespoons Parmesan in Oysters Rockefeller, if desired)
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) package deal gorgonzola cheese
Grains*
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 massive bag tortilla chips
- 1 massive bag pretzel crisps
- 1 package deal plain breadcrumbs (can sub 3 tablespoons panko in Stuffed Mushrooms, if desired)
- 1 package deal plain panko breadcrumbs
- 1 small package deal white complete wheat flour
- 1 small bag dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (12-ounce) jar roasted pink bell peppers
- 1 (14-ounce) can hearts of palm
- 1 (13.75-ounce) can/jar artichoke hearts in water
- 1 small jar martini olives
- 2 (2.6-ounce) packets mild tuna in water
- 1 massive jar marinara (or elements to make your personal)
- 2 (32-ounce) cartons low sodium hen broth
- 1 (32-ounce) carton beef broth
- 1 (4-ounce) can tomato paste
Frozen
- 2 (10-ounce) packages chopped spinach
Misc. Dry Items
- 1 small package deal brown sugar
- 1 mini bottle white wine
- 1 mini bottle gin or vodka (for Soiled Martini Dip)
- Baking powder
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 3 tablespoons)
- 1 (6-ounce) package deal pecan halves
- 1 (16-ounce) bag dry cut up peas
*You should purchase gluten free, if desired
For the vacation recipes, modify ingredient quantities based mostly on crowd dimension. Grocery checklist is created utilizing variety of servings listed on recipe web page
