A free, 7-day excessive protein food regimen 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 Weight loss program Meal Plan
Spring at all times brings sunshine, contemporary air, and shiny inexperienced greens that someway make all the things really feel lighter. For me, it additionally means brunch season is formally again (unsure why lol!). And brunch makes me suppose quiche!
There’s simply one thing so good about quiche—heat and endlessly customizable—that makes it good for spring gatherings. I’ve acquired a number of scrumptious choices which might be filled with taste and might nonetheless show you how to hit your protein targets like my Rooster Quiche and Crustless Sausage and Spinach Quiche.
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it should 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 website is linked to WW recipe builder (solely works out of your telephone) so it should mechanically provide the new factors.
Why Excessive Protein?
As a lot of you understand, 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 loads of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 succeed in my protein targets, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In the event 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 like, you’ll be able to seek for recipes by course within the index. Relying in your targets, you need to intention for not less than 1500 energy* per day. There’s nobody measurement matches all, it will vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might have to restrict protein to keep away from problems. 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, when you’re on Fb be part of my Skinnytaste Fb Neighborhood 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! In the event you want to get on the e-mail listing, 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 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 listing is complete and consists of all the things you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (3/23)
B: Whipped Cottage Cheese Bowls
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,381* Protein: 123.5 g
TUESDAY (3/24)
B: Whipped Cottage Cheese Bowls
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos with Fiesta Bean Salad
Complete Energy: 1,429* Protein: 130.5 g
WEDNESDAY (3/25)
B: Excessive Protein Enchilada Scrambled Eggs
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: Lasagna with Garlic Butter Mushrooms (recipe x 2)
Complete Energy: 1,308* Protein: 128.5 g
THURSDAY (3/26)
B: Excessive Protein Enchilada Scrambled Eggs
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: LEFTOVER Lasagna with Garlic Butter Mushrooms
Complete Energy: 1,308* Protein: 128.5 g
FRIDAY (3/27)
B: Strawberry Banana Smoothie with ⅓ cup nonfat plain Greek yogurt
L: Lentil Bowls with Avocado, Eggs and Cholula (½ recipe)**
D: Fish Florentine with Home made Rice Pilaf
Complete Energy: 1,274* Protein: 120 g
SATURDAY (3/28)
B: Huevos Rancheros (recipe x 2)
L: ¼ Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 711* Protein: 52.5 g
SUNDAY (3/29)
B: Turkey Chorizo Breakfast Bowls
L: Chickpea Tuna Salad (recipe x 2) with 2 cups chopped Romaine lettuce
D: Entire Roasted Rooster with Lemon and Rosemary Smashed Potatoes and Charred Sugar Snap Peas
Complete Energy: 1,289* Protein: 122 g
*That is only a information, girls ought to intention 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Make with 2 hard-boiled eggs
Procuring listing
Produce
- 1 (12-ounce) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your alternative)
- 1 medium banana
- 3 small PLUS 3 medium lemons
- 4 medium limes
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 4 medium heads garlic
- 2 medium crimson bell peppers
- 4 giant poblano chili peppers
- 1 small PLUS 1 medium cucumber
- 1 small bunch celery
- 1 pound sugar snap peas
- 2 kilos Child Bella or Crimini mushrooms
- 2 kilos child crimson or gold potatoes
- 1 giant bunch scallions (you want about 12)
- 1 medium bunch contemporary cilantro
- 1 giant bunch contemporary Italian parsley
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary rosemary
- 1 giant head Romaine lettuce
- 1 small head or bag pre-shredded Iceberg lettuce
- 1 (5-ounce) clamshell/bag combined greens
- 1 (1-pound) clamshell/bag child spinach
- 5 medium vine-ripened tomatoes
- 1 medium beefsteak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium crimson onion
- 3 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 bundle turkey chorizo (or components to make your individual)
- ¾ pound 93% lean floor turkey
- 6 medium boneless, skinless rooster thighs (or 3 boneless breasts)
- 1 (3-pound) entire rooster
- 1 pound 93% lean floor beef
- 1 ¼ pound cooked, peeled and deveined jumbo shrimp
- 1 ¼ pound thick skinless white agency fish fillets (grouper, flounder, bass or halibut)
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 contemporary peppercorns)
- Vanilla bean paste or vanilla extract
- Adobo seasoning
- Cumin
- Garlic powder
- Cholula scorching sauce
- Onion powder
- Paprika
- Turmeric
- Floor cinnamon
- Crushed crimson pepper flakes
- Crimson wine vinegar
- Sesame oil
- Sesame seeds
- Sriracha mayo or sriracha sauce (elective, for Tofu Poke Bowls)
- Mexican scorching chili powder
- Oregano
- Bay leaves
- Herbes de Provence or rosemary
- Decreased sodium soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 1 bundle pre-cooked lentils (can purchase canned or dry and prepare dinner your self, if desired)
- 2 (14-ounce) packages extra-firm tofu
- 2 dozen giant eggs
- 1 pint liquid egg whites
- 3 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 (8-ounce) container low fats milk or milk of your alternative (I like Fairlife)
- 1 (8-ounce) carton half and half
- 1 small bundle feta cheese
- 1 bundle cotija cheese or queso blanco
- 1 (8-ounce) block decreased fats cream cheese (I like Philadelphia)
- 1 small field salted butter
- 1 small field unsalted butter
- 1 (8-ounce) bag shredded colby-jack or cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub ¼ cup parmesan in Lasagna, if desired)
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle corn tortillas
- 1 bundle entire wheat pita flat bread
- 1 bundle no-boil lasagna noodles
- 1 bundle angel hair spaghetti
- 1 field dry prompt brown rice (comparable to Uncle Ben’s)
Canned and Jarred
- 1 small jar capers
- 1 small jar good high quality combined pitted Italian olives (comparable to Castelvetrano and Kalamata)
- 2 (6-ounce) cans wild albacore tuna (I like American Tuna)
- 1 small can/jar chipotle chilis in adobo
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (4-ounce) can chopped inexperienced chilies
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can decreased sodium rooster or vegetable broth
- 1 (32-ounce) carton rooster broth
Frozen
- 1 small bag shelled edamame
- 1 small bag strawberries
Misc. Dry Items
- Monk fruit sweetener or sweetener of your alternative
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 bundle floor flax (meal)
- 1 single serve packet unflavored or vanilla protein powder
- Cornstarch
*You should buy gluten free, if desired