A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
That is the week, it’s lastly right here! My birthday week and my e-book tour begins, I’m so excited! Be part of me in choose cities throughout the U.S. for e-book signings, meet & greets, and a primary have a look at my new cookbook! Discover out all the main points, dates and areas right here! Tickets required, features a signed cookbook!
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 this point 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 routinely 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 variety of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. Should 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 aim 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. Should you’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
Should 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 like, you may seek for recipes by course within the index. Relying in your objectives, you need to purpose for no less than 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney operate might have to restrict protein to keep away from problems. It’s at all times 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 situations.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail record, 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 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 record is complete and contains every part you’ll want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (10/6)
B: Strawberry Banana Smoothie
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Stuffed Shells with Arugula Salad
Complete Energy: 1,350* Protein: 106.5g
TUESDAY (10/7)
B: Excessive Protein Omelet
L: Cranberry Hen Salad on Apple Slices
D: White Bean Pumpkin Turkey Chili with 2 tablespoons low fats Greek yogurt and Cornbread Muffins
Complete Energy: 1,164* Protein: 105g
WEDNESDAY (10/8)
B: Excessive Protein Omelet
L: Cranberry Hen Salad on Apple Slices
D: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons low fats Greek yogurt and Cornbread Muffins
Complete Energy: 1,164* Protein: 105g
THURSDAY (10/9)
B: 15-Minute Protein Chia Seed Cereal
L: Cranberry Hen Salad on Apple Slices
D: Beef and Broccoli with ¾ cup brown rice**
Complete Energy: 1,139* Protein: 100g
FRIDAY (10/10)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Salad Endive Wraps #
D: Fish Florentine with ¾ cup brown rice
Complete Energy: 1,153* Protein: 119g
SATURDAY (10/11)
B: Breakfast Casserole with Spinach and Feta
L: ¼ White Bean Salad
D: DINNER OUT
Complete Energy: 742* Protein: 41.5g
SUNDAY (10/12)
B: LEFTOVER Breakfast Casserole with Spinach and Feta
L: Cheeseburger Crunch Wrap (recipe x 2) with Fast Cabbage Slaw
D: Spatchcock Hen with Candy Potatoes
Complete Energy: 1,244* Protein: 103.5g
*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.
**Make an additional ¾ cup rice for dinner Friday.
#Eat wraps as 1 serving.
Purchasing record
Produce
- 1 medium banana (put in freezer for Strawberry Smoothie, if desired)
- 1 (12-ounce) container recent strawberries (should purchase frozen, if desired)
- 1 (6-ounce) container berries of your selection
- 4 medium apples
- 2 giant lemons
- 1 medium English cucumber
- 2 medium ears of corn
- 2 medium crimson bell peppers
- 1 small PLUS 1 giant head broccoli florets
- 1 small bunch celery
- 1 medium head garlic
- 3 medium PLUS 3 giant shallots
- 1 (1-inch) piece recent ginger
- 1 ½ kilos (3 medium) candy potatoes
- 1 small bunch scallions
- 1 medium head endive
- ½ small head white cabbage
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch/container recent rosemary
- 1 small bunch/container recent basil or parsley
- 3 medium plum tomatoes
- 1 (1-pound) bundle Campari tomatoes
- 2 small crimson onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie rooster
- 1 (3 ½-pound) entire rooster, spatchcocked
- 1 pound 93% lean floor turkey
- 2 kilos 99% lean floor turkey
- 1 pound flank steak
- 1 ¼ pound (4) white agency fish fillets
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 recent peppercorns)
- Floor white pepper
- Vanilla extract (non-compulsory, for Strawberry Smoothie)
- Common or gentle mayonnaise
- Purple wine vinegar
- Ketchup
- Yellow mustard
- Apple cider vinegar
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Diminished sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Paprika
- Garlic powder
Dairy & Misc. Refrigerated Gadgets
- 3 dozen giant eggs
- 1 pint liquid egg whites
- 1 (8-ounce) block 1/3 much less fats cream cheese (I like Philadelphia)
- 1 (16-ounce) container low fats (2%) cottage cheese (I like Good Tradition)
- 1 (16-ounce) container low fats (2%) plain Greek yogurt
- 1 (8-ounce) container half and half
- 1 (8-ounce) container heavy cream
- 1 quart 2% milk
- 1 quart unsweetened almond milk or milk of your selection
- 1 small field butter
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded cheddar (can sub 2/3 cup mozzarella in Excessive Protein Omelet, if desired)
- 1 (8-ounce) bundle sliced American or cheddar cheese
- 1 (12-ounce) bundle feta cheese
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 bundle (10-inch) low carb tortillas (akin to Tumaros)
- 1 bundle jumbo pasta shells
- 1 small bundle coarse yellow cornmeal
- 1 small bundle unbleached all-purpose flour
- 1 small bundle dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (5-ounce) can gentle tuna in water
- 1 (29-ounce) can cannellini beans
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can pumpkin puree (or elements to make your individual)
- 1 (4.5-ounce) can chopped inexperienced chiles
- 1 (32-ounce) carton low sodium rooster broth
- 1 small jar Manzanilla olives
- 1 small jar pesto (or elements to make your individual)
- 1 jar marinara sauce (or elements to make your individual)
- 1 small jar dill pickles (non-compulsory for Crunch Wraps)
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 small container vanilla protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle granulated sugar
- 1 small bundle brown sugar
- Baking powder
- Cornstarch (non-compulsory, for Broccoli Beef)
*You should buy gluten free, if desired