A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
It’s time to modify again to alternating between common meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no cause you possibly can’t keep on monitor and crush your objectives. In truth, I’ve even included a high-protein dinner for the special occasion on this week’s meal plan!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Up to now I’ve all the things from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it’s going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein eating 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. In case 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 goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In case 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 forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to goal for not less than 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician in your particular wants
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might must 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 when you’ve got any underlying well being circumstances.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail checklist, 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 certain 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 properly. I hope you’ll love this as a lot as I do!
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 following day. The grocery checklist is complete and contains all the things that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Greek Tofu Bowls (recipe x 2)
Whole Energy: 1,252* Protein: 100.5g
TUESDAY (2/11)
B: Whipped Cottage Cheese Bowls
L: Cranberry Hen Salad on Apple Slices
D: Chipotle Hen over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and a pair of tablespoons Mexican cheese mix
Whole Energy: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast, 2 strips bacon and an orange
L: Cranberry Hen Salad on Apple Slices
D: Floor Beef and Broccoli Stir Fry with ¾ cup brown rice
Whole Energy: 1,433* Protein: 101g
THURSDAY (2/13)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Complete Wheat Linguine with Sausage and Roasted Peppers
Whole Energy: 1,104* Protein: 111.5
FRIDAY (2/14)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Spicy Complete Wheat Linguine with Sausage and Roasted Peppers
D: Excellent Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Excellent Baked Potato (½ recipe) and String Beans with Garlic and Oil
Whole Energy: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Straightforward Bagel with 2 tablespoons mild cream cheese, 2 ounces lox, and 4 purple onion rings
L: On the spot Pot Garlicky Cuban Pork with 2 corn tortillas and Fast Cabbage Slaw (recipe x 2)
D: DINNER OUT
Whole Energy: 706* Protein: 53g
SUNDAY (2/16)
B: Mushroom-Spinach Scrambled Eggs (recipe x 4) with 1 slice complete grain toast, 2 strips bacon and an orange
L: LEFTOVER On the spot Pot Garlicky Cuban Pork with Arroz Congri and Fast Cabbage Slaw
D: Mediterranean Meatballs with ¼ cup nonfat plain Greek yogurt
Whole Energy: 1,443* Protein: 103.5g
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
** Make an additional 3 cups rice for dinner Wednesday.
Buying checklist
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium candy purple apples
- 1 (12-ounce) package deal strawberries
- 1 (6-ounce) package deal berries (your selection)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece recent ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium purple bell peppers
- 1 small inexperienced bell pepper
- 8 Persian (mini) cucumbers (or 2 medium English)
- 1 ¼ kilos sliced mushrooms
- 1 pound string beans
- 1 giant head broccoli
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium (7-ounce) Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container recent oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container recent dill
- 1 small bunch recent cilantro
- 1 medium bunch recent Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head white cabbage
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 1 medium vine ripened tomatoes
- 2 small PLUS 1 medium purple onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 (8-ounce) package deal sliced lox (smoked salmon)
- 14 ounces sizzling Italian rooster sausage
- 1 rotisserie rooster
- 1 ½ kilos (about 8) boneless, skinless rooster thighs
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 ½ kilos (4) beef tenderloin filet mignon steaks
- 3 kilos boneless pork shoulder blade roast
- 1 ¼ kilos peeled and deveined giant shrimp
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)
- Turmeric
- Non-compulsory bagel toppings: similar to all the things bagel seasoning, poppy seeds, dried garlic flakes, onion flakes
- Cumin
- Bay leaves
- Sizzling sauce
- Apple cider vinegar
- Purple wine vinegar
- Oregano
- Garlic powder
- Onion powder
- Ancho chili powder
- Decreased sodium soy sauce*
- Sesame oil
- Honey
- Toasted sesame seeds
- Vanilla bean paste or vanilla extract
- Mayonnaise
- Crushed purple pepper flakes
- Paprika
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages additional agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small tub mild cream cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 small package deal feta cheese
- 1 small wedge recent Pecorino Romano cheese
- Butter or bitter cream (elective, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 package deal unseasoned panko breadcrumbs
- 1 small loaf sliced complete grain bread
- 1 package deal dry Israeli (pearl) couscous
- 1 small package deal dry brown rice (or 6 cups pre-cooked)
- 1 small package deal dry lengthy grain rice
- 1 (16-ounce) package deal complete wheat linguine
- 1 small package deal unbleached all-purpose flour
- 1 small package deal corn tortillas (you want 8)
Canned and Jarred
- 1 (32-ounce) carton decreased sodium rooster broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted purple peppers in water
Frozen
- 1 small package deal corn kernels
Misc. Dry Items
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal floor flax (or flaxmeal)
- 1 small package deal unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You should purchase gluten free, if desired