7 Day Excessive Protein Eating regimen Meal Plan


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A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embrace macros and Weight Watchers factors.

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7 Day Excessive Protein Eating regimen Meal Plan

In search of recipes that fulfill your cravings and helps your wellness objectives? These high-protein dishes are the proper stability of taste and performance. Whether or not you’re meal-prepping for the week, desire a excessive protein snack after your exercise, or are simply trying to up your protein objectives, I’m right here that can assist you out!

Replace About New WW Factors Plan

For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point I’ve every little thing from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it can routinely 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 sport 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 a whole lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. When 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 usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein you must eat in a day, this article could also be useful.

How It Works

When 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 favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must purpose for no less than 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so on. At all times discuss to your nutritionist or dietician to your particular wants.

Observe

These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform could have to restrict protein to keep away from problems. It’s at all times greatest 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 situations.

Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs 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! When you 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

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Final Meal Planner! The 52 week spiral certain 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 really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. I hope you’ll love this as a lot as I do!

Skinnytaste Ultimate Meal Planner

Purchase the Skinnytaste meal planner right here:

Excessive Protein Eating 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 listing is complete and consists of every little thing you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.

MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame

Whole Energy: 1,305* Protein: 100g

TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Type Black Beans and Skillet Mexican Zucchini

Whole Energy: 1,238* Protein: 104g

WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer season Tomato Salad
Whole Energy: 1,172* Protein: 103.5g

THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer season Tomato Salad
Whole Energy: 1,172* Protein: 103.5g

FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices complete grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Whole Energy: 1,251* Protein: 100.5g

SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Hen Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT

Whole Energy: 711* Protein: 61.5g

SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Hen Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus

Whole Energy: 1,150* Protein: 103.5g

*That is only a information, girls 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc



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