A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
As our kiddos head again to high school, it’s extra essential than ever to begin their time off proper. A high-protein breakfast gives lasting power, serving to help focus, focus, and reminiscence within the classroom. Whether or not it’s a Breakfast Quesadilla, Burrito, Bagel, or Waffles, you’ll be able to really feel good understanding you’re fueling their day with the vitamins they should thrive — all over lunchtime and past!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To date I’ve every part 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’s 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 a whole lot of you wrestle with hitting your protein targets, 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you must 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 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 targets, you must goal for no less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased 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 if in case you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group 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! If you happen to want to get on the e-mail checklist, 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 Food 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 part you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (8/11)
B: Strawberry Banana Smoothie
L: Rooster Cutlet Caprese Salad
D: White Bean Scampi with Linguine
Complete Energy: 1,448* Protein: 111g
TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Rooster Cutlet Caprese Salad
D: Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Complete Energy: 1,339* Protein: 118.5g
WEDNESDAY (8/13)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Rooster Cutlet Caprese Salad
D: LEFTOVER Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Complete Energy: 1,228* Protein: 106g
THURSDAY (8/14)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Rooster Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**
Complete Energy: 1,309* Protein: 109g
FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Rooster Membership Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus
Complete Energy: 1,259* Protein: 100.5g
SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup blended berries
L: Rooster Membership Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT
Complete Energy: 754* Protein: 42.5g
SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Complete Energy: 1,405* Protein: 112.5g
*That is only a information, girls 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make an additional 3 cups rice for dinner Friday.
Buying checklist
Produce
- 2 medium (ripe) bananas
- 2 (12-ounce) containers recent strawberries
- 3 (6-ounce) containers recent berries (your alternative)
- 2 medium nectarines
- 2 medium kiwis
- 2 small mangoes
- 5 medium apples
- 2 medium limes
- 2 small lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 1 giant head garlic
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno (elective, for Black Bean Salad)
- 1 medium yellow bell pepper
- 1 small PLUS 1 medium purple bell pepper
- 2 medium cucumbers
- 2 medium PLUS 2 giant zucchini
- 1 small PLUS 1 medium ears of corn
- 1 pound asparagus
- 1 small bunch scallions
- 1 giant bunch/container recent basil
- 1 medium bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (1-pound) clamshell/bag blended child greens
- 1 (8-ounce) clamshell/bag child spinach
- 1 giant head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 dry pint heirloom cherry or grape tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 3 medium PLUS 2 giant vine-ripened tomatoes
- 2 medium plum tomatoes
- 2 small purple onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli rooster or turkey breast
- 1 giant bundle center-cut bacon (you want 14 strips)
- 1 pound (2) boneless, skinless rooster breasts
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
- 1 ½ kilos uncooked sushi grade tuna
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)
- Sesame oil
- Sesame seeds
- Sriracha sauce
- Balsamic vinegar
- Paprika
- Garlic powder
- Onion powder
- Thyme
- Sage
- Oregano
- Crimson wine vinegar
- Chili powder
- Bay leaves
- Cumin
- Lowered sodium soy sauce*
- Rice vinegar
- Furikake (can sub sesame seeds as topping on Poke Stack, if desired)
- Mayonnaise
- Crushed purple pepper flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 (9-inch) pie dough
- 1 pint low fats milk
- 1 (8-ounce) bottle skim milk (can sub ½ cup low fats milk in Zucchini Quiche, if desired)
- 1 pint unsweetened vanilla almond milk
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small field common or unsalted butter
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) container recent Bocconcini mozzarella (balls)
- 1 small wedge recent Parmesan cheese
Grains*
- 1 medium bag dry brown rice (or 8 cups pre-cooked)
- 1 bundle dry orzo pasta
- 1 bundle entire wheat linguine (I like Delallo)
- 1 bundle seasoned breadcrumbs
- 1 bundle panko breadcrumbs
- 1 small loaf sourdough bread
- 1 giant bundle crunchy corn taco shells (you want 16)
Canned and Jarred
- 2 (15-ounce) cannellini or navy beans
- 1 (15.5-ounce) can black beans
- 1 (8-ounce) can tomato sauce
Frozen
- 1 small bundle shelled edamame
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 small bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 small bundle dried unsweetened shredded coconut
- 1 single serve bottle dry white wine
Non-Meals Objects
*You should buy gluten free, if desired