A free, 7-day excessive protein weight loss 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 Weight-reduction plan Meal Plan
I hope your holidays had been stuffed with pleasure, laughter, and loads of recollections! However, let’s be actual—typically issues get a little bit off monitor over the break. Whether or not it’s skipping a exercise or indulging in a number of too many treats, it occurs! Don’t be too laborious on your self. Try my 25 most liked recipes of 2025 that will help you get again on monitor!
What meals custom for ringing within the New Yr does your loved ones love? Black-eyed peas typically characterize prosperity and good luck, noodles characterize longevity (the longer the noodle, the longer your life) and cabbage is believed to convey monetary luck for the approaching 12 months.
Irrespective of the way you select to have a good time, benefit from the second and embrace the contemporary begin that comes with the brand new 12 months. Let’s make 2025 a 12 months filled with development, positivity, and naturally—nice meals!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To date I’ve all the things from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it’s going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, 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 a number of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should you 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 succeed in my protein targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
Should 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 possibly can seek for recipes by course within the index. Relying in your targets, it’s best to goal for no less than 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, your age, weight, and many others. At all times speak to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could must restrict protein to keep away from issues. It’s at all times 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 circumstances.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail checklist, you possibly can 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 possibly can 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight-reduction 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 all the things you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Rooster Waldorf Salad and ¼ cup blended nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame
Whole Energy: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Rooster Waldorf Salad and ¼ cup blended nuts
D: Shrimp Fajitas with 1 ounce avocado and Fast and Delicioso Cuban Fashion Black Beans
Whole Energy: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Instantaneous Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Whole Energy: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Rooster
Whole Energy: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on a complete grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa
Whole Energy: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Rooster Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT
Whole Energy: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Rooster Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Fast Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower
Whole Energy: 1,437* Protein: 125.5g
*That is only a information, girls ought to goal 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing Record
Produce
- 6 medium bananas
- ½ pound purple seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any selection)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5-ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 medium zucchini
- 3 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece contemporary ginger
- 3 medium jalapenos
- 1 massive Fresno chili
- 1 small PLUS 2 medium purple bell peppers
- 1 medium yellow bell pepper
- 1 massive eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ kilos string beans
- ½ pound Cremini mushrooms
- 1 massive head cauliflower
- 2 (12-ounce) luggage riced cauliflower
- 2 kilos Russet potatoes
- 1 massive candy potato
- 1 medium PLUS 1 massive bunch scallions
- 1 massive bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary rosemary
- 1 medium bunch/container contemporary basil
- 1 small bunch/container contemporary thyme
- 1 (5-ounce) clamshell/bag blended child greens
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine or Iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small PLUS 1 massive purple onions
- 1 massive white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (elective crudites for Autumn Dip)
- Recent salsa (elective, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 massive package deal rooster breakfast sausage (you want 12 hyperlinks)
- 36 rooster wingettes and drummettes or 18 entire rooster wings
- 1 (9-ounce) boneless, skinless rooster breast (or 7 ounces pre-cooked)
- 8 (about 2 kilos) boneless, skinless rooster thighs
- 8 bone-in rooster thighs
- 1 ½ kilos (4) boneless pork chops
- 1 (2 to three pound) roast or eye of spherical
- 3 ½ kilos peeled and deveined shrimp
- 1 ½ kilos (4) skin-on salmon filets
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 extract
- Cumin
- Pure maple syrup
- Common or mild mayonnaise
- Bay leaves
- Purple wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Lowered sodium soy sauce*
- Curry powder, ideally madras
- Sriracha sauce
- Rosemary (can sub contemporary, if desired)
- Chipotle chili powder
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) massive eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low fats milk or milk of your alternative
- 1 pint low fats buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub mild bitter cream
- 1 small tub whipped butter
- 1 small field unsalted butter
- 1 (32-ounce) container low fats cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small package deal feta cheese (elective, for Black Eyed Pea Salad)
- 1 small package deal cotija cheese or queso blanco
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bag decreased fats shredded cheddar cheese
- 1 (8-ounce) package deal sliced decreased fats Swiss or provolone cheese
- 1 bottle/jar low fats blue cheese dressing (elective, for serving with Rooster Wings)
Grains*
- 1 small package deal dry quinoa
- 1 package deal acini di pepe
- 1 package deal low carb entire wheat burrito measurement tortillas (similar to La Tortilla Manufacturing facility or Mission)
- 1 massive package deal corn tortillas (you want 16)
- 1 package deal fast oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) entire wheat Italian or loaf French bread
- 1 small entire grain sandwich roll
- 1 massive bag tortilla chips
- 1 package deal crostini (or one other baguette and make your self)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (4-ounce) can chopped inexperienced chiles
- 1 (14-ounce) can mild coconut milk
- 1 (32-ounce) carton low sodium rooster broth or inventory
- 2 (32-ounce) cartons rooster bone broth
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar easy peanut butter
Frozen
- 1 massive bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small package deal unflavored protein powder
- Monk fruit sweetener or sweetener of your alternative (elective, for Strawberry Smoothie)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal blended nuts (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
*You should buy gluten free, if desired