A free, 7-day excessive protein food 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 Food plan Meal Plan
What an unimaginable journey this has been up to now! Each dialog with every of you jogged my memory why I do what I do within the first place — to attach, to share, and to rejoice the fantastic thing about meals and group. And one of the best news- yet one more tour cease– Saturday the 18th at ‘All in Well being Wellness’, Babylon (NY), beginning at 4:00pm! I hope to see you there!
So a lot of you requested… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack by means of the tip of October! 🎉
When you haven’t grabbed the Skinnytaste Excessive Protein Cookbook but, that is your LAST likelihood to get the 6 bonus high-protein recipes (not within the e book!). Provide ends Oct 31. Merely fill out the type right here together with your proof of buy to obtain the bonus recipes.
When you’ve bought the Skinnytaste Excessive Protein Cookbook and are having fun with it, I might be so grateful in the event you’d take a second to depart a evaluation on Amazon, Goal, Barnes and Nobles or your favourite retailer.
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Thus far I’ve every part from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it’ll routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein food 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 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 wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When you 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 targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
When 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 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 targets, you need to purpose for no less than 1500 energy* per day. There’s nobody measurement matches all, this can vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform could have to restrict protein to keep away from issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being situations.
Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images 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! When you 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 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 Food 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 checklist is complete and consists of every part you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Whole Energy: 1,326* Protein: 103g
TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Smash Tacos with Immediate Pot Refried Beans and Cilantro Lime Cauliflower Rice
Whole Energy: 1,296* Protein: 103g
WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Membership with 8 child carrots
D: Sluggish Cooker Beef Stew with a small entire grain roll and a couple of teaspoons butter
Whole Energy: 1,143* Protein: 103g
THURSDAY (10/23)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Inexperienced Beans
Whole Energy: 1,165* Protein: 100.5g
FRIDAY (10/24)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Whole Energy: 1,244* Protein: 110.5g
SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Sluggish Cooker Hen and Lentil Soup
D: DINNER OUT
Whole Energy: 633* Protein: 42g
SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Sluggish Cooker Hen and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes
Whole Energy: 1,329* Protein: 101g
*That is only a information, girls 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring checklist
Produce
- 2 medium (ripe) bananas
- 1 dry pint blackberries
- 4 medium Gala apples
- 2 medium Pink Scrumptious apples
- 2 medium D’Anjou pears
- ¾ pound inexperienced seedless grapes
- 1 massive navel orange
- 1 small lemon
- 3 medium limes
- 1 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 (3-inch) piece contemporary ginger
- 1 massive Fresno chili
- 2 massive Cubanelle peppers
- 1 massive purple bell pepper
- 1 small bag child carrots
- 1 medium bunch carrots
- 1 small bunch celery
- ¼ pound white mushrooms
- ¾ pound inexperienced beans
- 2 1/3 kilos Yukon Gold potatoes
- 1 medium head cauliflower (can purchase pre-riced, if desired)
- 1 medium bunch scallions
- 1 small PLUS 1 massive bunch contemporary cilantro
- 1 medium bunch culantro (optionally available, for sofrito, if you will discover it)
- 1 small bunch contemporary Italian parsley (can sub thyme or sage for garnish on Pumpkin Skillet, if desired)
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary sage
- 1 (1-pound) clamshell/bag child spinach
- 1 pound mustard greens, Swiss chard or your favourite darkish leafy inexperienced
- 1 medium bag tri-color coleslaw combine (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 small vine-ripened tomato
- 1 container pico de gallo (or substances to make your individual)
- 1 small purple onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 bundle center-cut bacon
- 1 small bundle sliced deli turkey (if shopping for from deli counter, you want 3 ounces)
- 1 rotisserie rooster breast
- 1 ½ kilos boneless, skinless rooster thighs
- 1 ½ kilos 93% lean floor turkey
- 2 ½ kilos boneless chuck roast
- 1 ½ kilos (4) boneless center-cut pork chops
- 1 ½ kilos (4) skin-on salmon fillets
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)
- Turmeric
- Floor cinnamon
- Nutmeg
- Agave or pure maple syrup
- Vanilla extract
- Common or mild mayonnaise
- Cumin
- Adobo seasoning
- Gochujang
- Decreased sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Taco seasoning (or substances to make your individual)
- Chili powder
- Cayenne pepper (optionally available, for Refried Beans)
- Bay leaves
- Crushed purple pepper flakes
- Garlic powder
- Madras curry powder
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 small field butter
- 1 tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) block mild cream cheese
- 1 small tub mild bitter cream
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle nonfat milk
- 1 pint unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Parmesan cheese
Grains*
- 1 small bag dry brown rice (or 5 cups pre-cooked)
- 1 small loaf sourdough bread
- 1 small loaf entire grain bread (can sub sourdough in Turkey Membership, if desired)
- 1 small bundle corn tortillas (you want 8)
- 1 small bundle entire grain rolls
- 1 small bundle all-purpose flour
- 1 bundle lasagna noodles (NOT “no-boil”)
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can mild coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 3 (32-ounce) cartons rooster broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small bundle peas
- 1 massive bundle in-pod edamame
Misc. Dry Items
- 1 container unflavored pea or whey protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want a beneficiant ¾ cup)
- 1 small bundle uncooked sugar
- 1 small bundle brown sugar
- 1 small field golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) bundle dry inexperienced or brown lentils
- 1 small bundle dry pinto beans
Non-Meals Objects
*You should buy gluten free, if desired