A free, 7-day excessive protein weight-reduction plan 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
The official begin to summer season is right here! Because the climate warms up, I begin craving salads! I really like the flexibility, the freshness, and the benefit of throwing collectively a meal that’s each satisfying and easy. Whether or not you’re in search of a fast lunch or a light-weight dinner, this Taco Salad or Tuna Egg Salad can assist fulfill your starvation whereas additionally serving to you attain your protein objectives.
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 all the things 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 telephone) so it would mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein weight-reduction 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know loads of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who get pleasure from 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 purpose is 120 grams of protein per day, I intention for no less than 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
For those who’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’ll be able to seek for recipes by course within the index. Relying in your objectives, it is best to intention for no less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and many others. All the time 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 perform could must restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail checklist, 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 sure 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 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 subsequent day. The grocery checklist is complete and consists of all the things you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (6/1)
B: Strawberry Banana Smoothie
L: Buffalo Rooster Rice Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,458* Protein: 124.5 g
TUESDAY (6/2)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D: Floor Turkey Taco Skillet
Whole Energy: 1,330* Protein: 120.5 g
WEDNESDAY (6/3)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Rooster Rice Bowls
D:Thai-Marinated Steak Salad
Whole Energy: 1,223* Protein: 123 g
THURSDAY (6/4)
B: Strawberry Banana Smoothie
L: Buffalo Rooster Rice Bowls
D: 4 ounces Gradual Cooker Filipino Adobo Pork with ¾ cup brown rice and Fast Cabbage Slaw
Whole Energy: 1,384* Protein: 121.5 g
FRIDAY (6/5)
B: Strawberry Banana Smoothie
L: LEFTOVER 4 ounces Gradual Cooker Filipino Adobo Pork with ¾ cup brown rice and 1 cup sliced cucumbers
D: Mediterranean Sea Bass with 1 cup Mediterranean Bean Salad
Whole Energy: 1,407* Protein: 124 g
SATURDAY (6/6)
B: Savory Cottage Cheese Bowls (recipe x 4)
L: Shrimp and Avocado Salad with 12 tortilla chips
D: DINNER OUT
Whole Energy: 557* Protein: 52 g
SUNDAY (6/7)
B: Excessive Protein Zucchini Omelet (recipe x 4) with 2 strips bacon and 1 cup combined berries
L: Tuna and White Bean Salad (recipe x 2)
D: Grilled Rooster Sandwich with Rainbow Potato Salad
Whole Energy: 1,442* Protein: 124 g
*That is only a information, girls ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate our calorie wants.
Buying checklist
Produce
- 3 medium bananas
- 2 medium peaches
- 1 (12-ounce) container recent strawberries
- 2 (6-ounce) container recent berries (your alternative)
- 7 medium limes
- 2 medium PLUS 1 massive lemon
- 1 medium (6-ounce) Hass avocado
- 4 mini (Persian) cucumbers (can sub 1 massive English, if desired)
- 2 medium English cucumbers
- 3 medium zucchini
- 2 medium bell peppers (any taste)
- 1 medium pink bell pepper
- 2 medium jalapeno (plus 1 elective, for Adobo Pork)
- 1 massive head garlic
- 1 medium shallot
- 1 (2-inch) piece recent ginger
- 1 medium bag shredded carrots
- 1 small bunch celery
- 1 ½ kilos multi-color potatoes
- 1 medium bunch scallions
- 1 small bunch/container recent chives
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 small bunch/container recent mint
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) bundle combined child greens
- 1 small bag pre-shredded combined cabbage
- 1 small head white cabbage
- 1 small bulb fennel
- 1 (1-pound) container grape or cherry tomatoes
- 1 small PLUS 1 medium vine-ripened tomato
- 2 small PLUS 2 medium pink onions
- 2 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 3 kilos boneless, skinless rooster breasts
- 1 pound 93% lean floor turkey
- 1 ¼ kilos flank steak
- 1 ¾ pound lean pork heart loin
- 1 pound jumbo cooked shrimp
- 1 ½ kilos (4) skinless Chilean sea bass or white agency fish resembling halibut, cod or striped 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 extract (elective, for Strawberry Smoothie)
- Paprika
- Smoked paprika
- Cumin
- Frank’s RedHot sauce
- Cayenne pepper
- Chili powder
- Diminished sodium soy sauce*
- Sriracha sauce
- Maple syrup
- Toasted sesame oil
- Apple cider vinegar
- Bay leaves
- Crushed pink pepper flakes
- Garlic powder
- Mild mayonnaise or mayonnaise with olive oil
- Dijon mustard
- Purple wine vinegar
- Yellow mustard
- Fish sauce
- Cinnamon
Dairy & Misc. Refrigerated Gadgets
- 1 (32-ounce) container excessive protein vanilla yogurt (I really like Oikos Professional)
- 1 quart low fats milk (resembling Fairlife or protein dairy free milk)
- ½ dozen massive eggs
- 1 quart liquid egg whites
- 1 (16-ounce) PLUS 1 (32-ounce) containers low fats cottage cheese
- 1 (5.3-ounce) container low fats Greek yogurt
- 1 massive wedge recent Parmesan
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats cheddar cheese
Grains*
- 1 bundle granola
- 1 massive bag tortilla chips
- 1 bundle entire wheat hamburger buns
- 1 bundle lasagna noodles
- 1 small bag dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can low sodium black beans
- 1 (15-ounce) can garbanzo beans
- 2 (15.5-ounce) can low sodium Navy beans
- 1 (15-ounce) can pinto beans
- 2 (6-ounce) cans tuna in water
- 1 massive jar dill pickle chips
- 1 small jar capers
- 1 small jar Kalamata olives
- 1 (28-ounce) can entire peeled tomatoes in juice
- 1 small jar salsa
- 1 jar marinara sauce (or elements to make your individual)
- 1 small jar pesto
- 1 small jar powdered peanut butter (resembling PB match or PB2)
Frozen
- 1 corn kernels
- 1 small bag strawberries
Misc. Dry Items
- 1 bundle unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of alternative. Optionally available, for Strawberry Smoothie)
- 1 small bundle brown sugar
- 1 small bundle granulated sugar
- 1 bundle floor flaxseed (meal)
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle roasted peanuts (elective, for serving with Thai Steak Salad)
- 1 bottle dry white wine
*You should buy gluten free, if desired