A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
I hope you will have all been having fun with these high-protein meal plans and discovering them useful this month! My aim is to assist help you in assembly your each day protein targets and contributed to your total well being and health targets. A high-protein meal plan will help increase muscle progress, promote fats loss, stabilize blood sugar, and maintain you feeling fuller for longer all through the day.
I’d love to listen to what features of those meal plans you’ve discovered most useful and if there’s something you’d prefer to see adjusted to make them much more efficient for you. Your suggestions is all the time appreciated!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To this point I’ve every 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’s going to mechanically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform could have to 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 rising protein consumption, particularly you probably have any underlying well being situations.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform could have to 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 rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may 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 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 sure 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 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 checklist is complete and contains every thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (1/20)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad*
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,397** Protein: 105.5g
TUESDAY (1/21)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad
D: Carne Molida with ¾ cup rice and Fast Cabbage Slaw
Complete Energy: 1,443** Protein: 114g
WEDNESDAY (1/22)
B: Breakfast Quesadilla
L: Tuna Egg Salad with 1 slice sourdough bread and 1 cup grapes
D: Arroz con Pollo with Massaged Uncooked Kale Salad
Complete Energy: 1,350** Protein: 108.5g
THURSDAY (1/23)
B: Excessive Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Pork Tenderloin with Cherry Sauce with Buttermilk Mashed Potatoes and Shredded Brussels Sprouts with Pancetta (½ recipe)
Complete Energy: 1,298** Protein: 107.5g
FRIDAY (1/24)
B: Excessive Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Shrimp with Tuscan White Beans, Spinach and Feta (recipe x 2) and Greek Orzo Salad (½ recipe)
Complete Energy: 1,283** Protein: 104.5g
SATURDAY (1/25)
B: Zucchini Oats (recipe x 4)
L: LEFTOVER Shrimp with Tuscan White Beans, Spinach and Feta and Greek Orzo Salad
D: DINNER OUT
Complete Energy: 896** Protein: 61.5g
SUNDAY (1/26)
B: Excessive Protein Scrambled Eggs with Cottage Cheese (recipe x 2) with 1 slice sourdough bread, 2 hen sausage hyperlinks and 1 cup grapes
L: BBQ Hen Tenders in Air Fryer with 8 child carrots and Low Fats Buttermilk Ranch Dressing
D: Mediterranean Meatballs
Complete Energy: 1,277** Protein: 105
*That is only a information, ladies 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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Prep Sunday night time, if desired.
#Freeze any leftover you/your loved ones gained’t eat.
Buying checklist
Produce
- 2 medium bananas
- 2 kilos seedless pink or inexperienced grapes
- 1 (12-ounce) package deal strawberries
- 1 (6-ounce) package deal blueberries
- 1 (6-ounce) package deal berries (your alternative)
- 2 medium PLUS 1 massive lemons
- 1 small (5-ounce) Hass avocado
- 2 medium English cucumbers
- 1 ¾ kilos zucchini
- 1 medium PLUS 1 massive pink bell pepper
- 1 medium orange bell pepper
- 2 massive cubanelle peppers
- ½ pound inexperienced beans
- ¾ pound child yellow potatoes
- 2 kilos Yukon Gold potatoes
- 1 pound Brussels sprouts
- 2 massive heads garlic
- 1 small bag child carrots
- 1 massive bunch scallions
- 1 small bunch/container recent chives
- 1 small bunch/container recent dill
- 1 small bunch/container recent oregano (optionally available garnish for Greek Orzo Salad)
- 1 small bunch/container recent sage
- 1 small bunch/container recent thyme
- 1 medium bunch recent Italian parsley
- 1 small PLUS 1 massive bunch cilantro
- 1 medium bunch culantro (if you will discover it. Non-obligatory, for Sofrito)
- 1 medium bunch Lacinato kale
- 1 medium head Bibb/Butter lettuce
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- ½ small head inexperienced cabbage
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small pink onion
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 to 2 packages hen breakfast sausage (you want 14 hyperlinks. Can purchase frozen, if desired)
- 2 kilos massive peeled and deveined shrimp
- ½ pound (2) salmon skinless salmon fillets
- 2 kilos pork tenderloin
- 1 small package deal pancetta (if shopping for from deli, you want 1 ounce)
- 1 ½ kilos (12) boneless, skinless hen tenderloins
- 8 boneless, skinless hen thighs or bone-in drumsticks
- 1 pound 93% lean floor turkey
- 1 ½ kilos 90% lean floor turkey, beef or bison (your alternative)
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 recent peppercorns)
- Cinnamon
- Onion powder
- Complete grain mustard
- White wine vinegar
- White balsamic vinegar
- Balsamic vinegar
- White vinegar
- Crimson wine vinegar
- Apple cider vinegar
- Common or mild mayonnaise
- BBQ sauce
- Cayenne pepper
- Garlic powder
- Cumin
- Sazon seasoning
- Bay leaves
- Adobo seasoning
- Oregano
- Vanilla extract or vanilla bean paste
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 small tub whipped butter
- 1 small tub nonfat bitter cream
- 3 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 quart low fats buttermilk
- 1 pint milk (your alternative, for Zucchini Oats)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) chunk common or lowered fats feta cheese
- 1 massive wedge recent Parmesan cheese
Grains*
- 1 package deal (7-inch) low carb tortillas (I like Mission Complete Wheat Carb Stability)
- 1 small loaf sliced sourdough bread
- 1 small package deal fast oats
- 1 package deal seasoned breadcrumbs
- 1 package deal seasoned panko breadcrumbs (can use plain and season your self, if desired)
- 1 package deal plain panko breadcrumbs
- 1 (16-ounce) package deal lasagna noodles (NOT no boil)
- 1 (16-ounce) package deal orzo pasta
- 1 package deal Israeli (pearled) couscous
- 1 medium package deal dry lengthy grain white rice, corresponding to Carolina
Canned and Jarred
- 1 small jar lowered sugar cherry preserves
- 1 small jar pesto (or elements to make your individual)
- 1 jar marinara sauce (or elements to make your individual)
- 1 (8-ounce) can tomato sauce
- 1 small jar salsa (optionally available, for Breakfast Quesadilla)
- 1 small jar pitted Kalamata olives
- 1 small jar pitted inexperienced olives or alcaparrado
- 1 small jar/can marinated artichoke hearts
- 2 (15-ounce) cans no salt added cannellini beans (corresponding to Eden Natural)
- 1 (32-ounce) carton lowered or low sodium hen broth
- 1 (2.6-ounce) packet mild tuna in water
Misc. Dry Items
- Monk fruit sweetener (or honey or maple syrup)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about about 3/4 cup)
- 1 package deal hen bouillon cubes
*You should purchase gluten free, if desired
