A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
Protein isn’t only for bodybuilders or gym-goers—it’s important for everybody. It helps with muscle restore, retains your pores and skin glowing, and most significantly, it retains you feeling fuller longer. Through the sizzling months, you won’t really feel as hungry as ordinary (thanks, warmth), however you continue to want to offer your physique the suitable vitamins to maintain it operating easily. Excessive-protein meals are nice as a result of they’re filling, and you may pack them into recent, gentle, and refreshing dishes like that received’t weigh you down (or warmth up the kitchen!) like my Air Fryer Greek Hen or this Soy-Marinated Beef and Broccoli Skewers. Be sure to remain hydrated too!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. Up to now I’ve every part 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 can routinely provide the new factors.
Why Excessive Protein?
As a lot 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 variety of you wrestle 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 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 purpose is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you need to 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 favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you need to goal for at the very least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so forth. All the time speak to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform could have to restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a 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 listing, you’ll be able to 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’ll be able to 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 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 following day. The grocery listing is complete and contains every part it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup combined berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small entire grain roll
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,482* Protein: 103g
TUESDAY (7/18)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup combined berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small entire grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Complete Energy: 1,593* Protein: 116g
WEDNESDAY (7/19)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Hen (recipe x 2)
Complete Energy: 1,558* Protein: 122.5g
THURSDAY (7/20)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Complete Energy: 1,479* Protein: 112.5g
FRIDAY (7/21)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Poke Salad (½ recipe)
D: Shrimp Foil Packets (recipe x 2) and Orzo with Zucchini and Tomato
Complete Energy: 1,176* Protein: 102g
SATURDAY (7/22)
B: Traditional Egg Salad on 1 slice sourdough bread with a peach
L: Air Fryer Hen Bites with Panzanella (½ recipe)
D: DINNER OUT
Complete Energy: 676* Protein: 56.5g
SUNDAY (7/23)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: LEFTOVER Air Fryer Hen Bites with Chopped Wedge Salad
D: Juicy Grilled Pork Chops and Macaroni Salad with Tomatoes and Grilled Asparagus
Complete Energy: 1,113* Protein: 122.5g
*That is only a information, ladies 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Procuring listing
Produce
- 4 medium peaches
- 4 medium bananas
- 1 (12-ounce) package deal strawberries
- 3 (6-ounce) packages berries (your alternative)
- ¾ pound cherries
- 2 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocados
- 5 medium lemons
- 2 giant heads garlic
- 1 medium PLUS 1 giant purple bell pepper
- 1 medium inexperienced bell pepper
- 2 giant cubanelle peppers
- 1 small English cucumber
- 1 medium cucumber
- 1 small PLUS 2 medium
- ¼ pound white mushrooms
- 1 small ear of corn
- 1 pound asparagus
- 1 ½ kilos broccoli florets
- 1 small bag child carrots
- 1 giant bunch scallions (you want about 10)
- 1 small bunch/container recent chives
- 1 small bunch/container recent basil
- 1 small bunch/container recent dill
- 1 small (optionally available, for Ropa Vieja) PLUS 1 giant bunch cilantro
- 1 medium bunch culantro (optionally available, if you will discover it, for Sofrito)
- 1 medium head butter lettuce
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag combined greens
- 1 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) container cherry or grape tomatoes
- 5 medium heirloom or beef steak tomatoes
- 2 small PLUS 2 medium vine-ripened tomatoes
- 1 small plum tomato
- 2 small PLUS 1 medium purple onion
- 1 small PLUS 1 medium PLUS 1 giant yellow onions
Meat, Poultry and Fish
- 1 package deal smoked turkey sausage, reminiscent of kielbasa
- 1 package deal center-cut bacon
- ¼ pound sushi grade tuna
- 2 kilos giant or extra-large peeled deveined shrimp
- 4 ½ kilos boneless, skinless hen breasts
- 1 ⅓ pound 93% lean floor turkey
- 2 kilos flank steak
- 1 ⅔ kilos (4) bone-in heart reduce pork chops
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)
- Vanilla bean paste or vanilla extract
- Common or gentle mayonnaise
- Paprika
- Turmeric
- Lowered sodium soy sauce*
- Sesame oil
- Sriracha
- Wasabi paste
- Rice wine vinegar
- Furikake
- Italian dressing
- Adobo seasoning
- Italian seasoning
- Sazon
- Sesame seeds
- Oregano
- Garlic powder
- Cumin
- Bay leaves
- Dijon mustard
- Ketchup
- Worcestershire sauce
- Thyme
- Onion powder
- Sage
- White vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 2 (14-ounce) packages additional agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 jar gentle blue cheese dressing (or substances to make your personal)
- 1 small package deal blue cheese
- 1 small package deal feta cheese
- 1 small wedge recent Parmesan or Pecorino Romano cheese
Grains*
- 2 small entire grain rolls
- 1 giant loaf sourdough bread
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small package deal dry lengthy grain rice, reminiscent of Carolina
- 1 small package deal fast oats
- 1 package deal dry elbow pasta
- 1 package deal dry orzo pasta
Canned and Jarred
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can black beans
- 1 (28-ounce) can chickpeas
- 1 giant jar pitted kalamata olives
- 1 small jar inexperienced pitted olives
- 1 (2.5-ounce) can sliced black olives
- 1 (32-ounce) carton hen broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- Monk fruit sweetener (or honey, sugar or maple syrup)
- Cornstarch
- 1 small package deal vegetable or hen bouillon cubes
- 1 single-serve bottle dry white wine (can sub ⅓ cup additional broth in Ropa Vieja, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 package deal unflavored pea or whey protein powder
- 1 small package deal floor flaxseed (meal)
Non-Meals Gadgets
*You should buy gluten free, if desired
