A free, 7-day excessive protein food plan 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 Food regimen Meal Plan
I can’t consider in only one month, Skinnytaste Excessive Protein will probably be in your fingers (official launch date- October seventh!)! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop. So whereas I’m nonetheless so enthusiastic about my new e book, what makes me much more excited is e book excursions and getting to satisfy all of you!!! I will probably be sharing the e book tour schedule in an electronic mail tomorrow, so don’t miss it!
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 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 cellphone) so it can mechanically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein food plan for the previous few years for muscle acquire, 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 quite a 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. 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it’s best 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 so forth. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it’s best to goal for a minimum of 1500 energy* per day. There’s nobody measurement suits all, this may vary by your objectives, your age, weight, and so forth. At all times discuss to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate could must restrict protein to keep away from issues. It’s at all times finest 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 situations.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be 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’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 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 record is complete and contains all the things you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (9/8)
B: Whipped Cottage Cheese Bowls
L: Rooster Cutlet Caprese Salad
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,310* Protein: 107g
TUESDAY (9/9)
B: Whipped Cottage Cheese Bowls
L: Rooster Cutlet Caprese Salad
D: Sluggish Cooked Candy Barbacoa Pork with 2 corn tortillas and Black Bean, Avocado, Cucumber and Tomato Salad
Complete Energy: 1,201* Protein: 110.5g
WEDNESDAY (9/10)
B: Excessive-Protein Zucchini Omelet for One
L: Rooster Cutlet Caprese Salad
D: LEFTOVER Sluggish Cooked Candy Barbacoa Pork over Chipotle’s Cilantro Lime Rice** and LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
Complete Energy: 1,235* Protein: 107g
THURSDAY (9/11)
B: Carrot Banana Protein Smoothie
L: Rooster Cutlet Caprese Salad
D: Rooster Shawarma Sheet Pan Dinner with ¾ cup white rice and Tzatziki
Complete Energy: 1,299* Protein: 119.5g
FRIDAY (9/12)
B: Carrot Banana Protein Smoothie
L: Turkey Membership with an apple
D: Mediterranean Fish Foil Packets (recipe x 2) with Greek Orzo Salad (½ recipe)
Complete Energy: 1,180* Protein: 101.5g
SATURDAY (9/13)
B: Breakfast BLT (recipe x 4) with a nectarine
L: Excellent Air Fryer Shrimp with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Complete Energy: 687* Protein: 47g
SUNDAY (9/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon drizzled peanut butter
L: Excessive Protein Egg Bagel with Basic Rooster Salad and 1 cup cantaloupe
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers with 2 cups chopped romaine, 1 tablespoon shredded parmesan and Greek Yogurt Caesar Dressing
Complete Energy: 1,228* 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 3 cups plain white rice for dinner Thursday.
Procuring record
Produce
- 1 (12-ounce) container recent strawberries
- 2 (6-ounce) containers recent berries (your alternative)
- 2 medium ripe bananas
- 4 medium nectarines
- 1 medium apple
- 1 giant cantaloupe
- 6 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocado
- 1 small PLUS 1 medium cucumber
- 1 small PLUS 1 medium English cucumber
- 1 medium zucchini
- 1 medium orange bell pepper
- 1 medium pink bell pepper
- 1 small bag mini candy peppers
- 1 small bag child carrots
- 1 small bunch celery
- 1 medium head garlic
- 1 small bunch scallions
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent basil
- 1 small bunch/container recent chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
- 1 small bunch/container recent dill
- 1 small bunch/container recent oregano (non-obligatory garnish, for Greek Orzo Salad)
- 1 (1-pound) clamshell/bag blended greens
- 1 small head Iceberg lettuce
- 1 giant head Romaine lettuce
- 1 dry pint heirloom tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 giant beefsteak tomato
- 1 small PLUS 2 medium vine-ripened tomatoes
- 1 small PLUS 1 giant pink onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 pound sizzling Italian hen sausage
- 1 (2.5-pound) pork loin roast
- 1 pound boneless, skinless hen breasts
- 1 ½ kilos boneless, skinless hen thighs
- 1 rotisserie hen (purchase nearer to finish of week)
- 1 ¼ pound jumbo peeled and deveined shrimp
- 1 ½ kilos (4) skinless white fish fillets, akin to flounder, porgy, cod or bass
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)
- Vanilla bean paste or extract
- Turmeric
- Mild mayonnaise
- Balsamic glaze or balsamic vinegar
- Garlic powder
- Paprika
- Smoked paprika
- Parsley
- Elective bagel toppings: all the things bagel seasoning, brown sugar, onion flakes, garlic flakes, and so forth.
- Dijon mustard
- Seasoning salt
- Sesame oil
- Sesame seeds
- Sriracha mayonnaise or sriracha sauce
- Cumin
- Chipotle chili powder
- Onion powder
- Crushed pink pepper flakes
- Oregano
- Floor cinnamon
- Purple wine vinegar
- Decreased sodium soy sauce*
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fats cottage cheese (I really like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 quart unsweetened almond milk or milk of your alternative
- 1 small field butter
- 1 (8-ounce) container Bocconcini mozzarella
- 1 small bundle feta cheese
- 1 small wedge recent Parmesan or Parmigiano Reggiano
- 1 small wedge recent Pecorino Romano (can sub 2 tablespoons Parmesan on Complete Wheat
- Linguine, if desired)
Grains*
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 small bundle corn tortillas
- 1 bundle orzo pasta
- 1 bundle entire wheat linguine (I like Delallo)
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 small bundle dry additional lengthy grain or basmati rice
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small can/jar anchovies
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 medium jar Castelvetrano olives
- 1 (12-ounce) jar roasted pink peppers in water
- 1 small can/jar chipotle chilies in adobo
- 1 (6-ounce) can sliced inexperienced chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (14-ounce) can low sodium hen broth
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 small bundle shelled edamame
- 1 giant bag blueberries
- 1 giant bag sliced strawberries
Misc. Dry Items
- Monkfruit sweetener or your favourite sweetener
- 1 bundle unflavored or vanilla protein powder
- 2 cans cola flavored soda (akin to Olipop or Poppi)
- 1 small bundle floor flaxseed (meal)
- 1 small bundle sliced almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle brown sugar
- Baking powder
- Cornstarch
Non-Meals Objects
*You should purchase gluten free, if desired