A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
When the temperatures rise, your physique works more durable to remain cool—burning extra power and shedding fluids quicker by sweat. That’s the place a high-protein food regimen is available in. Protein helps restore muscle mass, retains you feeling full longer, and helps power ranges throughout these busy, sun-soaked days. However right here’s the catch: protein metabolism requires water, so staying hydrated is simply as necessary. Consuming loads of fluids helps your physique course of protein effectively and retains you from overheating. So this summer time, gasoline up sensible—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Rooster and drink loads of water to really feel your greatest within the warmth!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it is going to 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 web site is linked to WW recipe builder (solely works out of your telephone) so it is going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein food regimen for the previous few years for muscle achieve, and it’s been a complete sport 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 loads of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In the event you 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 objective 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. In the event you’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
In the event 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 many others. or swap recipes out for meals you favor, 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 many others. 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 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 growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images 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 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 certain 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
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 following day. The grocery checklist is complete and contains every little thing you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (7/28)
B: Strawberry Banana Smoothie
L: Rooster Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,310* Protein: 105.5g
TUESDAY (7/29)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Egg Roll Bowl
D: Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
WEDNESDAY (7/30)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Egg Roll Bowl
D: LEFTOVER Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
THURSDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Whole Energy: 1,224* Protein: 112g
FRIDAY (8/1)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Blackened Grilled Salmon Skewers with Potato and Inexperienced Bean Salad (½ recipe)
Whole Energy: 1,146* Protein: 104g
SATURDAY (8/2)
B: Greek Yogurt with Berries Nuts and Honey (recipe x 4)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (recipe x 2)
D: DINNER OUT
Whole Energy: 618* Protein: 54.5g
SUNDAY (8/3)
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado Egg and Cholula (recipe x 2)
D: Creamy Rooster Foil Packets with Couscous (recipe x 4)
Whole Energy: 1,291* Protein: 106g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring checklist
Produce
- 3 medium bananas
- 1 (1-pound) container contemporary strawberries
- 2 (6-ounce) containers berries (your alternative)
- 2 medium peaches
- 1 small cantaloupe
- 1 medium lime
- 3 giant lemons
- 3 small (5-ounce) Hass avocados
- 2 giant heads garlic
- 1 (2-inch) piece contemporary ginger
- 2 small PLUS 6 giant ears of corn
- 1 pound child gold or purple potatoes
- 1 ¾ kilos new potatoes
- 2 heads child bok choy
- 1 small bag child carrots
- ½ pound string beans
- 2 medium cucumbers
- 1 medium bag tri-color or broccoli slaw
- 2 (12-ounce) packages riced cauliflower (can purchase frozen, if desired)
- 2 medium bunches scallions
- 1 medium bunch contemporary cilantro
- 1 small bunch/container contemporary basil
- 1 small bunch contemporary Italian parsley
- 1 head butter lettuce
- 1 small head Iceberg lettuce
- 1 small bunch/container watercress or child arugula
- 1 dry pint cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small purple onion
- 1 giant yellow onion
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 package deal turkey chorizo
- 1 pound 93% lean floor rooster
- 1 pound 93% lean floor turkey
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 pound peeled and deveined shrimp
- 1 ½ kilos (4) skinless salmon filets
- 1 ½ kilos boneless, skinless rooster breasts
- 2 ½ kilos beef pot roast or chuck roast
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 contemporary peppercorns)
- Vanilla extract (elective, for Strawberry Smoothie)
- Floor cinnamon
- Honey
- Garlic powder
- Cholula
- Decreased sodium soy sauce*
- Mirin
- Sesame oil
- Gentle mayonnaise
- Curry powder
- Sriracha sauce
- Onion powder
- Oregano
- Cumin
- Chili powder
- White vinegar
- Bay leaves
- Za’atar (can sub ½ teaspoon cumin in Cucumber Melon Salad, if desired)
- White balsamic vinegar
- Balsamic vinegar
- Paprika
- Cayenne pepper
- Thyme
- Tajin or different chili lime seasoning
- Ketchup, mustard or different burger condiments (elective, for Turkey Burger)
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages further agency tofu
- 1 18-pack giant eggs
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 half gallon low fats milk or dairy free milk of your alternative
- 1 (8-ounce) block lowered fats cream cheese
- 1 small block feta cheese in water
- 1 small package deal cotija cheese
- 1 small blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 package deal sliced lowered fats cheddar or American cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small package deal dry white rice (or 2 cups pre-cooked)
- 1 small package deal dry pearl couscous
- 1 giant package deal corn tortillas (you want 16)
- 1 small loaf sliced entire grain bread (I like Dave’s Killer Skinny Sliced)
- 1 small package deal entire wheat hamburger buns
Canned and Jarred
- 1 (2.25-ounce) can sliced black olives
- 1 small can/jar chipotle chilies in adobo
- 1 small can crushed tomatoes (fireplace roasted, if you could find it)
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium rooster broth
- 1 small jar sliced pickles
- 1 small jar peanut butter
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 package deal unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small package deal brown sugar
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal dry lentils (or 3 cups pre-cooked)
Non-Meals Objects
*You should buy gluten free, if desired
