A free, 7-day excessive protein food 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 Eating regimen Meal Plan
Excessive-Protein eats & patriotic treats for the 4th of July! Have fun Independence Day with a scrumptious lineup that’s as robust as it’s festive! We’re firing up the grill and the blender with recipes like this Strawberry Banana Smoothie and Grilled Shrimp that can preserve your power up from parades to fireworks. And whereas not excessive protein, don’t skip desserts—like fan favourite Purple, White and Blueberry Trifle that carry the patriotic aptitude!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To date I’ve the whole lot 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 cellphone) so it would routinely provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein food plan for the previous few years for muscle achieve, and it’s been a complete sport changer for me! I really feel stronger and extra happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know lots of you battle with hitting your protein objectives, 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 objectives, I usually divide it throughout three meals. For instance, if my aim 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. In the event you’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
In the event you’re new to my meal plansthese are meant as a information, with loads of wiggle room so that you can add extra mealsespresso, drinks, fruits, snacksdessert, and many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to goal for at the least 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and many others. At all times 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 lowered kidney perform could 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 if in case you have any underlying well being circumstances.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can 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 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 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 Eating regimen 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 the whole lot you’ll want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (6/30)
B: Excessive Protein Zucchini Omelet for One
L: Buffalo Hen Rice Bowls
D: Grilled Eggplant Parmesan with 1 cup complete wheat pasta
Whole Energy: 1,262* Protein: 107g
TUESDAY (7/1)
B: Excessive Protein Zucchini Omelet for One
L: Buffalo Hen Rice Bowls
D: Barbacoa Beef with 2 corn tortillas, sliced onion and cilantro and Corn Tomato Avocado Salad
Whole Energy: 1,183* Protein: 110.5g
WEDNESDAY (7/2)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: Buffalo Hen Rice Bowls
D: LEFTOVER Barbacoa Beef with Chipotle’s Cilantro Lime Rice, Corn Salsa and 1 ounce avocado
Whole Energy: 1,206* Protein: 110g
THURSDAY (7/3)
B: Greek Yogurt with Berries, Nuts and Honey
L: Buffalo Hen Rice Bowls
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Salad
Whole Energy: 1,234* Protein: 105.5g
FRIDAY (7/4)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: 2 Burger Slider Skewers, Greek Pasta Saladand Whipped Feta Dip with 12 pita chips
D: Grilled Shrimp Scampi Skewers, Grilled Hen Kabobs with Cucumber Yogurt Sauce, Inexperienced Goddess Potato Salad and Coleslaw
Whole Energy: 1,509* Protein: 133g
SATURDAY (7/5)
B: Breakfast Strata with Sausage and Mushrooms with 1 cup strawberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: DINNER OUT
Whole Energy: 738* Protein: 50g
SUNDAY (7/6)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms with 1 cup blueberries and raspberries
L: Waldorf Salad Cups
D: The Finest Turkey Meatloaf with Baked Risotto and String Beans with Garlic and Oil
Whole Energy: 1,289* Protein: 100g
*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. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring listing
Produce
- 2 medium peaches
- 1 (12-ounce) PLUS 1 (1-pound) container strawberries
- 1 dry pint blueberries
- 2 (6-ounce) containers raspberries
- 7 medium PLUS 5 giant lemons
- 3 medium limes
- 1 giant pear
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 giant English cucumber
- 3 small Persian cucumbers (or 1 small English)
- 1 small cucumber
- 2 giant zucchini
- 1 medium yellow bell pepper
- 1 medium purple bell pepper
- 1 medium orange bell pepper
- 3 small jalapenos
- 1 small bundle sliced white mushrooms (you want 1 cup)
- 2 medium eggplants
- 3 medium PLUS 1 giant ears of corn
- ¾ pound asparagus
- 1 pound inexperienced beans
- 1 ½ kilos child purple potatoes
- 1 small bunch celery
- 1 giant carrot (or small bag pre-shredded)
- 1 small bunch radishes
- 2 medium heads garlic
- 1 small shallot
- 2 giant bunches scallions (you want about 20)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary mint
- 1 small bunch/container contemporary rosemary
- 1 giant bunch/container contemporary basil
- 1 small bunch/container contemporary oregano (elective, for garnish on Greek Pasta Salad)
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 medium heads butter lettuce
- 1 medium head purple cabbage (can purchase pre-shredded, if desired)
- 1 small head inexperienced cabbage (can purchase pre-shredded, if desired)
- 3 dry pints cherry or grape tomatoes
- 2 small vine-ripened tomatoes
- 2 small PLUS 1 medium purple onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey or rooster breakfast sausage
- 1 bundle center-cut bacon
- 2 ½ kilos boneless, skinless rooster breasts
- 1 ½ kilos boneless, skinless rooster thighs (can sub breasts in Grilled Hen Kabobs, if desired)
- 1 1/3 pound 99% or 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 3 kilos beef eye of spherical or backside spherical roast
- 1 ¾ pound (8) bone-in lamb loin chops
- 1 pound sushi grade salmon
- 1 pound peeled and deveined giant shrimp
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Combined oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Cinnamon
- Honey
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Yellow mustard
- Dijon Mustard
- Ketchup
- Onion powder
- Common or gentle mayonnaise
- Purple wine vinegar
- Garlic powder
- Oregano
- Crushed purple pepper flakes
- Sriracha sauce
- Toasted sesame oil
- I am Sauce*
- Black and white sesame seeds
- Apple cider vinegar
- Floor cloves
- Bay leaves
- Za’tar (can sub 2 teaspoons oregano in Hen Kabobs, if desired)
- White wine vinegar
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 pint nonfat milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container low fats plain Greek yogurt
- 1 (6-ounce) container low fats plain yogurt (not Greek)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container feta cheese (block in brine)
- 1 small bundle gorgonzola cheese
- 1 (8-ounce) block mozzarella cheese
- 1 giant wedge contemporary Parmesan cheese
- 1 (8-ounce) bag shredded lowered fats sharp cheddar cheese
Grains*
- 1 (8-ounce) ciabatta or sourdough loaf
- 1 small bundle corn tortillas (you want 8)
- 1 bundle (6-inch) flour or complete wheat tortillas
- 1 bundle brief pasta (reminiscent of rotini, cavatappi or bowties)
- 1 bundle complete wheat pasta (any form)
- 1 bundle orzo pasta
- 1 bundle Arborio Rice
- 1 bundle lengthy grain or basmati (can sub brown rice in Cilantro Lime Rice, if desired)
- 1 bundle dry brown rice (or 3 cups pre-cooked)
- 1 giant bag pita chips
- 1 bundle seasoned complete wheat breadcrumbs
Canned and Jarred
- 1 jar dill pickle chips
- 1 small jar capers
- 1 (12-ounce) jar marinated artichoke hearts
- 1 small jar pitted kalamata olives
- 1 (15-ounce) can low sodium black beans
- 1 jar marinara sauce (or elements to make your personal)
- 1 small can/jar chipotle chili in adobo
- 2 (32-ounce) cartons low sodium vegetable or rooster broth
Frozen
- 1 small bundle frozen peas
Misc. Dry Items
- 1 small bundle brown sugar
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnuts (can sub 1 tablespoon pistachios on Greek Yogurt and Berries, if desired)
Non-Meals Objects
*You should buy gluten free, if desired
