A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
The Fourth of July is right here—summer time at its most interesting! Let’s hearth up the grill, collect with household and buddies, and have fun with out sacrificing your protein targets. Grilled Chimichurri Steak and Filipino BBQ Pork Skewers each pack in over 23 grams of protein per serving, making them excellent for feeding a crowd whereas retaining everybody glad. Pair them with scrumptious sides like this straightforward Cucumber Tomato Salad or my Macaroni Salad with Tomatoes, that are each assured to please. An Indepence Day celebration wouldn’t be full with out my festive Pink, White, and Blueberry Trifle—a summertime favourite that’s all the time successful! Benefit from the meals, the fireworks, and all of the enjoyable!
Replace About New WW Factors Plan
For all my WW buddies, 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 every part 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 would robotically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein weight loss 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 lots of you wrestle with hitting your protein targets, 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 targets, I usually divide it throughout three meals. For instance, if my aim 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. If you happen to’re unsure how a lot protein it’s best 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 so on. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your targets, it’s best to intention for not less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so on. All the time discuss to your nutritionist or dietician to your particular wants.
Observe
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 issues. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing 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 images 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 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 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 effectively. 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 contains every part it’s essential make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/29)
B: Egg White Grill and a plum
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Complete Energy: 1,428* Protein: 120.5 g
TUESDAY (6/30)
B: Egg White Grill and a plum
L: Ahi Tuna Poke Stacks
D: Taco Stuffed Zucchini Boats with Corn Tomato Avocado Salad
Complete Energy: 1,372* Protein: 123 g
WEDNESDAY (7/1)
B: Egg White Grill and a plum
L: Salmon Caesar Salad (½ recipe)
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Pasta Salad
Complete Energy: 1,277* Protein: 121.5 g
THURSDAY (7/2)
B: Egg White Grill and a plum
L: Salmon Caesar Salad
D: Lasagna and Arugula Salad
Complete Energy: 1,268* Protein: 125.5 g
FRIDAY (7/3)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Lasagna with 8 child carrots
D: DINNER OUT
Complete Energy: 716* Protein: 66.5 g
SATURDAY (7/4)
B: Heat Peach Crisp Yogurt Bowl (recipe x 4)
L: Excessive Protein Cottage Cheese Veggie Dip with Za’atar (recipe x 4) with 6 child carrots, 3 Buffalo Hen Meatballs and Pink, White and Blue Fruit Skewers with Cheesecake Yogurt Dip
D: The Greatest Grilled Hen Breast** with Italian Pasta Salad and Completely Grilled Zucchini
Complete Energy: 1,389* Protein: 122.5 g
SUNDAY (7/5)
B: Breakfast Quesadilla (recipe x 4) with 1 cup blended berries
L: Tuna and White Bean Salad (recipe x 2) and a pair of tablespoons almonds
D: Air Fryer Meatball Subs and Summer season Tomato Salad
Complete Energy: 1,542* Protein: 121.5 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Regulate ingredient quantities if serving a crowd.
Purchasing listing
Produce
- 4 medium plums
- 4 medium peaches
- 1 medium ripe banana
- 1 (12-ounce) container PLUS 3 ½ kilos contemporary strawberries
- 1 dry pint contemporary blueberries
- 2 (6-ounce) containers contemporary berries (your selection)
- 6 medium PLUS 1 giant lemon
- 2 medium (6-ounce) Hass avocados
- 14 mini (Persian) cucumbers (can sub 4 giant English, if desired)
- 1 medium cucumber
- 6 medium PLUS 1 giant zucchini
- 24 mini rainbow candy peppers
- 1 giant purple bell pepper
- 1 medium yellow bell pepper
- 1 giant ear of corn
- 2 bunches radishes (or dipping veggies of your selection)
- 1 giant bag child carrots
- 1 small bunch celery
- 2 medium heads garlic
- 1 pound broccoli florets
- 2 medium bunches scallions (you want about 15)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary rosemary
- 1 small bunch contemporary Italian parsley
- 1 (1-pound) clamshell/bag child arugula
- 1 small head Romaine lettuce
- 5 giant heirloom or beef steak tomatoes
- 2 dry pints cherry or grape tomatoes
- 1 small PLUS 2 medium purple onions
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound boneless, skinless hen breasts
- 2 kilos boneless, skinless hen breast cutlets
- 2 ½ kilos 93% lean floor hen
- 1 bundle pre-cooked hen breakfast sausage (can purchase frozen, if desired)
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- ¾ pound uncooked sushi grade tuna
- 1 ½ kilos (4) skin-on wild salmon fillets
- 1 ¾ kilos (8) bone-in lamb loin chops
- 1 small bundle sliced genoa salami
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)
- Onion powder
- Garlic powder
- Turmeric
- Floor cinnamon
- Diminished sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stacks, if desired)
- Mayonnaise
- Za’atar
- Frank’s RedHot sauce
- Dijon mustard
- Thai candy chili sauce
- Multi-color sesame seeds
- Cumin
- Chili powder
- Paprika
- Oregano
- Pink wine vinegar
- Italian seasoning (can sub ¾ teaspoon oregano on Grilled Hen Breast, if desired)
- Parsley
- Basil
Dairy & Misc. Refrigerated Objects
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (32-ounce) container excessive protein vanilla yogurt (I really like Oikos Professional)
- 2 (16-ounce) containers low fats cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened plain or vanilla almond milk
- 1 (8-ounce) block diminished fats mozzarella or provolone cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats Mexican cheese mix
- 1 (8-ounce) bag diminished fats shredded cheddar cheese (can sub 4 ounces Mexican mix in Breakfast Quesadillas, if desired)
- 1 small bundle sliced cheddar or American cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub ¼ cup Parmesan in Lasagna, if desired)
- 1 (8-ounce) block diminished fats cream cheese
- 1 small container blue cheese dressing (or components to make your individual. Non-compulsory, for Buffalo Hen Meatballs)
Grains*
- 1 bundle mild multi-grain English muffins
- 1 small bundle granola
- 1 bundle (7-inch) low carb tortillas (I really like Mission Entire Wheat Carb Stability)
- 4 small Portuguese rolls (or sandwich rolls)
- 1 bundle no-boil lasagna noodles
- 1 bundle dry orzo pasta
- 1 bundle fusilli pasta (I like Delallo)
- 1 bundle plain or seasoned breadcrumbs (can sub ¼ cup panko in Meatball Subs, if desired)
- 1 bundle panko breadcrumbs
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 pre-made angel meals cake
Canned and Jarred
- 1 jar marinara (or components to make your individual)
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
- 1 (4-ounce) can tomato sauce
- 1 small jar salsa
- 1 small jar sliced pepperoncini
- 1 small jar capers
- 1 small can/jar anchovy fillets
- 1 small can sliced black olives
- 1 small jar dill pickles
- 1 (14-ounce) can low sodium hen broth
- 2 (15.5-ounce) cans navy beans
- 2 (6-ounce) cans tuna in water
Frozen
- 1 small bag shelled edamame
Misc. Dry Items
- 1 small bundle almonds (if shopping for from bulk bin, you want ½ cup)
- 1 single serve packet unflavored protein powder
- 1 small bundle floor flax (meal)
- 1 small bundle uncooked sugar
- 1 small bundle brown sugar or monk fruit sweetener
Non-Meals Objects
*You should purchase gluten free, if desired