A free, 7-day excessive protein weight-reduction 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 Weight loss program Meal Plan
Thanks all a lot for preserving Skinnytaste Excessive Protein on The New York Instances Bestseller record for an additional week! I’m so grateful on your wonderful evaluations and love seeing your posts about how a lot you’re having fun with the brand new recipes. Maintain sharing and hold cooking — it means the world to me!
Because the climate cools, I can’t assist however crave all issues pumpkin. Pumpkin Pie Dip and this Turkey Pumpkin Chili are two of my seasonal favorites — cozy, comforting, and excellent for fall. What’s your favourite pumpkin recipe? I’d love to listen to what’s cooking in your kitchen!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. Thus far I’ve every thing 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 can routinely provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle achieve, and it’s been a complete recreation 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 plenty 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 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 at the very least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you need 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 many others. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your objectives, you need to goal for at the very least 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might have to 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 rising protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may 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 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 really 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 Weight loss program 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 thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (11/3)
B: Omelet Tortilla Breakfast Wrap
L: Hen Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,282* Protein: 102g
TUESDAY (11/4)
B: Omelet Tortilla Breakfast Wrap
L: Hen Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Wholesome Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Whole Energy: 1,127* Protein: 103.5g
WEDNESDAY (11/5)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Whole Energy: 1,395* Protein:110.5g
THURSDAY (11/6)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Turmeric Roasted Hen with Candy Potatoes
Whole Energy: 1,460* Protein: 113.5g
FRIDAY (11/7)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Broccoli and Orzo
Whole Energy: 1,374* Protein: 106g
SATURDAY (11/8)
B: Peanut Butter Breakfast Oatmeal (recipe x 4)
L: Cabbage Soup with Hen and Pork and a small entire grain roll with 2 teaspoons butter
D: DINNER OUT
Whole Energy: 764* Protein: 41.5g
SUNDAY (11/9)
B: Breakfast Burritos and an orange
L: LEFTOVER Cabbage Soup with Hen and Pork and a small entire grain roll with 2 teaspoons butter
D: Prosciutto Wrapped Stuffed Turkey Tenderloin with Apples and Kale with On the spot Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Whole Energy: 1,289* Protein: 106.5g
*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 many others.
Buying record
Produce
- 1 (6-ounce) container recent blueberries
- 1 (6-ounce) container recent raspberries
- 1 (12-ounce) container recent strawberries (should buy frozen, if desired)
- 5 medium bananas
- 2 massive candy apples (similar to Cosmic Crisp, Golden Scrumptious, Honey Crisp or Fuji)
- 7 medium oranges
- 3 medium PLUS 1 massive lemon
- 5 medium limes
- 1 massive (7-ounce) Hass avocado
- 2 medium heads garlic
- 2 massive shallots
- 1 ½ kilos recent inexperienced beans
- 10 ounces Cremini mushrooms
- 1 small PLUS 3 medium carrots
- 2 medium purple bell peppers
- 1 medium yellow bell pepper
- 1 medium head broccoli florets
- 1 medium head cauliflower
- 1 pound candy potatoes
- 2 kilos Russet potatoes
- 3 massive leeks
- 1 medium bunch scallions
- 1 small container/bunch recent dill
- 1 small container/bunch recent sage
- 1 small container/bunch recent thyme
- 1 medium bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch Tuscan kale
- 1 massive head purple cabbage
- 1 small head white cabbage (should buy pre-shredded, if desired)
- 1 small purple onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 massive package deal thinly sliced prosciutto (you want 5 ounces)
- 1 rotisserie hen
- 1 pound boneless, skinless hen breasts
- 4 hen drumsticks
- 4 bone-in hen thighs
- 1 ½ pound turkey tenderloin or 1 small boneless breast
- 1 pound (4) skinless agency fish fillets similar to cod, snapper or mahi mahi
- 1 ½ kilos (4) skinless white fish fillets similar to fluke, flounder or halibut
- 1 pound nation type boneless pork ribs
- 1 pound 90% or 93% lean floor beef
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)
- Vanilla extract
- Pure maple syrup (should buy sugar free, if desired)
- Floor cinnamon
- Bay leaves
- Cumin
- Turmeric
- Chili lime seasoning similar to Tajin Basic
- Mild mayonnaise
- Chili powder
- Garlic powder
- Smoked paprika
- Floor Ginger
- Herbs de Provence or poultry seasoning
- Sizzling sauce (optionally available, for serving with Omelet Wrap and Breakfast Burritos)
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint milk of alternative
- 1 pint lowfat buttermilk
- 1 small field unsalted butter
- 1 small tub whipped butter
- 1 small tub mild bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container lowered fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge recent Parmesan cheese
- 1 small block fontina cheese
Grains*
- 1 package deal dry orzo pasta
- 1 package deal lasagna noodles (NOT no boil)
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread Good Seed)
- 1 package deal small entire grain rolls (you want 8)
- 1 package deal (8-inch) low carb entire wheat or white tortillas (I like La Tortilla Manufacturing facility or Ole Excessive Wellness)
- 1 small package deal corn tortillas (you want 8)
- 1 massive package deal tortilla chips
- 1 small container fast or quaint oats
Canned and Jarred
- 1 small jar capers
- 1 small jar entire grain mustard
- 1 small jar pesto (or substances to make your individual)
- 1 (24-ounce) jar marinara sauce (or substances to make your individual)
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel delicate diced tomatoes with inexperienced chilies
- 1 (15-ounce) can black beans
- 1 (15-ounce) can kidney beans
- 1 (32-ounce) carton low sodium hen inventory or broth
- 1 small jar pure unsweetened creamy peanut butter
Misc. Dry Items
- 1 small package deal floor flaxseed (meal)
- 1 small package deal chia seeds
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of your alternative
- 1 package deal hen bouillon cubes (similar to Knorr)
- 1 small bottle brandy (you want 1.5 ounces)
- 1 bottle white wine
- 1 small package deal almonds (if shopping for from bulk bin, you want ¼ cup)
Non-Meals Gadgets
*You should buy gluten free, if desired