A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
You possibly can nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This stunning Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter notice my Fish Florentine rivals a elaborate restaurant! A Moist Chocolate Cake or Chocolate Lined Strawberries would be the excellent ending to a stupendous meal!
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. To this point I’ve every thing 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 robotically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, 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 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. 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 usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you must 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 must goal for at the least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform could have to restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being situations.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be 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 listing, 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 certain 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 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 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 following day. The grocery listing is complete and consists of every thing you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Rooster Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Whole Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Whole Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Rooster Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Prompt Pot Spaghetti with Meat Sauce and Arugula Salad
Whole Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Whole Energy: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Whole Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Rooster Quesadilla with 2 tablespoons gentle bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Whole Energy: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Gradual Cooker Peanut Rooster over 1 cup rice noodles with 1 cup steamed broccoli
Whole Energy: 1,578* Protein: 122.5 g
*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.
Buying listing
Produce
- 3 medium PLUS 1 giant ripe bananas
- 1 giant purple pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium purple or pink grapefruit
- 2 giant lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 giant heads garlic
- 1 giant shallot
- 1 (3-inch) piece recent ginger
- 1 medium jalapeno
- 1 medium purple or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium purple beets
- 2 medium golden beets
- 2 kilos Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 bundle tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small purple onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ½ pound uncooked candy Italian rooster or turkey sausage (about 3 small hyperlinks)
- 2 ½ kilos boneless, skinless rooster breasts
- 6 medium boneless, skinless rooster thighs
- 1 pound 93% lean floor turkey or beef
- 4 filet mignon steaks
- 2 kilos (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ kilos uncooked sushi grade tuna
- 1 ¼ kilos giant peeled and deveined 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)
- Vanilla extract
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Diminished sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed purple pepper flakes
- Italian seasoning
- Fish sauce (optionally available, for Peanut Rooster)
- Curry powder
- Turmeric
- Cinnamon
- Scorching sauce or salsa (optionally available, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fats (increased protein) milk, corresponding to Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small field butter
- 1 small container gentle bitter cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats Mexican cheese mix
- 1 giant wedge recent Parmesan cheese
Grains*
- 1 bundle dry rice noodles
- 1 small field cornflakes (or crushed cornflake crumbs)
- 1 bundle panko breadcrumbs
- 1 giant bundle low carb complete wheat tortillas (corresponding to La Tortilla Manufacturing facility)
- 1 bundle corn tortillas
- 1 bundle complete grain flatbreads or pita
- 1 small bundle dry brown rice
- 1 bundle spaghetti, bucatini or linguine
- 1 small bundle all-purpose or white complete wheat flour
Canned and Jarred
Frozen
- 1 medium bundle strawberries
- 1 (10-ounce) bundle chopped spinach
- 1 small bundle shelled edamame
Misc. Dry Items
- Baking powder
- 1 bag mini chocolate chips
- 1 small bundle brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of selection (optionally available, for Strawberry Smoothie)
- 1 small bundle floor flax (meal)
- 1 small bundle pepitas (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle roasted, salted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 bundle rooster bouillon cubes
- 1 small bundle unflavored protein powder
*You should purchase gluten free, if desired