A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
Chilly climate and busy evenings name for wholesome, high-protein meals made straightforward within the gradual cooker or Prompt Pot! Recipes like Sluggish Cooker Hungarian Goulash, Sluggish Cooker Ramen, and Quick Rib Soup is not going to solely heat you up but additionally assist you hit your protein objectives!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Up to now I’ve every little thing from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it should mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know lots of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In case 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 like, you may seek for recipes by course within the index. Relying in your objectives, you need to intention for not less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could must restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail checklist, you may 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 certain meal planner has weekly meal planning grids you may 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 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 subsequent day. The grocery checklist is complete and contains every little thing you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/24)
B: Savory Cottage Cheese Bowls
L: Rooster Brown Rice Bowl (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Complete Energy: 1,129* Protein: 103g
TUESDAY (2/25)
B: Excessive Protein Omelet with ½ a grapefruit
L: Rooster Brown Rice Bowl
D: Enchilada Turkey Meatloaf with Avocado Quinoa Salad
Complete Energy: 1,260* Protein: 110.5g
WEDNESDAY (2/26)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad (½ recipe)
D: Skillet Lasagna with Uncooked Shredded Brussels Sprouts Salad with Lemon and Oil
Complete Energy: 1,398* Protein: 105.5g
THURSDAY (2/27)
B: Excessive Protein Omelet with ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad
D: Sluggish Cooker Rooster and Sausage Creole with ¾ cup brown rice
Complete Energy: 1,465* Protein: 108g
FRIDAY (2/28)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Sluggish Cooker Rooster and Sausage Creole with ¾ cup brown rice
D: Pad Thai (recipe x 2)
Complete Energy: 1,188* Protein: 102g
SATURDAY (3/1)
B: Protein PB & J Smoothie Bowl (recipe x 4) topped with 1 tablespoon melted peanut butter
L: Purple Lentil Soup with 2 ounces multigrain baguette
D: DINNER OUT
Complete Energy: 749* Protein: 40g
SUNDAY (3/2)
B: ¼ Smoked Turkey Sausage Breakfast Skillet
L: LEFTOVER Purple Lentil Soup with ½ grilled cheese**
D: Turmeric Roasted Rooster and Candy Potatoes
Complete Energy: 1,372* Protein: 115.5g
*That is only a information, girls ought to intention 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Grilled cheese contains 1 slice sourdough bread, 1 (.75 ounce) slice cheddar cheese.
Buying checklist
Produce
- 1 giant grapefruit
- 2 medium PLUS 1 giant lemon
- 4 medium limes
- 5 Persian (mini) cucumbers (or 2 medium English)
- 3 medium crimson bell peppers
- 1 medium inexperienced bell pepper
- 2 medium jalapenos (1 is elective for Enchilada Meatloaf)
- 2 medium heads garlic
- 2 giant shallots
- 1 (2-inch) piece contemporary ginger
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 10 ounces bean sprouts
- 1 (4-ounce) package deal white mushrooms
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- ½ pound Brussels sprouts
- 1 pound (2) candy potatoes or yams
- 3 medium carrots
- 3 medium bunches scallions (you want about 22)
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary basil
- 2 dry pints grape or cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small crimson onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 package deal smoked turkey sausage, similar to Kielbasa (you want 10 ounces)
- 1 package deal hen Andouille sausage (you want 9 ounces)
- ¾ pound boneless, skinless hen breast (or 8 ounces pre-cooked)
- 1 ½ kilos boneless, skinless hen thighs
- 4 hen drumsticks
- 4 medium (bone-in) hen thighs
- 1 ½ kilos 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 pound medium peeled and deveined shrimp
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
- Cumin
- Lowered sodium soy sauce*
- Curry powder
- Sriracha sauce
- Onion powder
- Creole seasoning
- Cayenne pepper
- Rice vinegar
- Fish sauce
- Chili powder
- Garlic powder
- Herb de Provence or poultry seasoning
- Floor ginger
- Crushed crimson pepper flakes
Dairy & Misc. Refrigerated Objects
- 2 (16-ounce) packages low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container plain entire milk Greek yogurt
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 2 (16-ounce) packages extra-firm tofu (put aside 4 ounces for Pad Thai)
- 1 (8-ounce) container milk of your alternative (oat, almond, dairy, and so on.)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican cheese mix (can sub 1/3 cup cheddar in Enchilada Meatloaf, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) package deal sliced cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 (8-ounce) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container fast oats
- 1 package deal dry pasta noodles (similar to Mafalda, Campanelle, bow-ties or lasagna noodles)
- 1 package deal dry rice noodles or rice sticks (you want 6 ounces)
- 1 small package deal dry brown rice (or 4 cups pre-cooked)
- 1 small package deal dry quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 2 (32-ounce) cartons hen or vegetable broth
- 1 (32-ounce) carton hen bone broth
- 1 (15-ounce) can low sodium hen broth (can sub 1 cup hen bone broth in Rooster and Sausage Creole, if desired)
- 1 (10-ounce) can delicate enchilada sauce
- 1 (4-ounce) can delicate chopped inexperienced chilies
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (14.5-ounce) can diced tomatoes
- 1 (4-ounce) can tomato sauce
- 1 (15-ounce) can decreased sodium black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 giant package deal blueberries
- 1 giant package deal sliced strawberries
- 1 small package deal corn kernels
Misc. Dry Items
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want about ½ cup)
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want about ¼ cup)
- 1 package deal vanilla protein powder
- 1 small package deal granulated sugar
- 1 small bottle white wine (can sub 1/3 cup hen broth in Turmeric Roasted Rooster, if desired)
- 1 (1-pound) package deal dry crimson or yellow lentils
*You should buy gluten free, if desired
