A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
When the temperatures rise, your physique works more durable to remain cool—burning extra power and shedding fluids quicker by means of sweat. That’s the place a high-protein weight loss program is available in. Protein helps restore muscle tissue, 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 essential. Consuming loads of fluids helps your physique course of protein effectively and retains you from overheating. So this summer season, gasoline up good—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Hen and drink loads of water to really feel your finest within the warmth!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would 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 would routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein weight loss program 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 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. If you happen to 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein it is best 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 on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to purpose for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so on. At all times speak to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate could 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, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be 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 record, 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 sure 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss 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 it’s good 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: Hen 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: Hen 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: Hen 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 Hen 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Procuring record
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 pink 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 (should 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 pink onion
- 1 giant yellow onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 bundle turkey chorizo
- 1 pound 93% lean floor hen
- 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 hen 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 (non-compulsory, 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 (non-compulsory, for Turkey Burger)
Dairy & Misc. Refrigerated Gadgets
- 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 bundle cotija cheese
- 1 small blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 bundle sliced lowered fats cheddar or American cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle dry white rice (or 2 cups pre-cooked)
- 1 small bundle dry pearl couscous
- 1 giant bundle corn tortillas (you want 16)
- 1 small loaf sliced complete grain bread (I like Dave’s Killer Skinny Sliced)
- 1 small bundle complete 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 (hearth roasted, if you’ll find it)
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 small jar sliced pickles
- 1 small jar peanut butter
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle brown sugar
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dry lentils (or 3 cups pre-cooked)
Non-Meals Gadgets
*You should buy gluten free, if desired