A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
On daily basis brings us nearer to the Skinnytaste Excessive Protein E book Tour 2025, and I’m so excited! Be a part of me in choose cities throughout the U.S. for signings, meet & greets, and a primary take a look at my new cookbook! Discover out all the main points, dates and areas right here! Additionally don’t miss the Skinnytaste Excessive Protein Free Bonus Pack with 10 recipes you possibly can obtain immediately with proof of buy!
Are you able to imagine fall is subsequent week? I like each season however there may be particular magnificence within the altering colours of the leaves and crisp recent air. We like to go apple selecting as a family- we make recollections and all issues apple lol! Try my home made Crockpot Applesauce, Apple Butter and this scrumptious Apple Bread! What’s your favourite factor to make with apples?
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve the whole lot 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 cellphone) so it’ll routinely provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein food plan 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 a number of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 objectives, 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. For those who’re undecided how a lot protein you must eat in a day, this article could also be useful.
How It Works
For those who’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 so forth. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you must intention for not less than 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform might must 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 circumstances.
Lastly, when you’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! For those who 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 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 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 checklist is complete and contains the whole lot you should make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (9/22)
B: Strawberry Banana Smoothie
L: Hen Taco Poblano Rice Bowls
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with 1 cup entire wheat orzo
Complete Energy: 1,436* Protein: 104.5g
TUESDAY (9/23)
B: Excessive Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice entire grain toast with 2 teaspoons butter
L: Hen Taco Poblano Rice Bowls
D: Complete Roasted Hen with Lemon and Rosemary with Crispy Oven Roasted Child Potatoes and String Beans with Garlic and Oil
Complete Energy: 1,357* Protein: 121g
WEDNESDAY (9/24)
B: Strawberry Banana Smoothie
L: Hen Taco Poblano Rice Bowls
D: Braised Beef Brisket with Potatoes and Carrots and Mashed Cauliflower with Kale and Brussels Sprout Salad with Parmesan and Pecans
Complete Energy: 1,410* Protein: 116g
THURSDAY (9/25)
B: Excessive Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice entire grain toast with 2 teaspoons butter
L: Hen Taco Poblano Rice Bowls
D: Air Fryer Meatball Subs with ½ cup child carrots
Complete Energy: 1,302* Protein: 103g
FRIDAY (9/26)
B: Strawberry Banana Smoothie
L: Turkey Membership with ½ cup child carrots
D: Shrimp and Andouille Sheet Pan Dinner with Immediate Pot Mashed Potatoes
Complete Energy: 1,304* Protein: 117.5g
SATURDAY (9/27)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Turkey Membership (recipe x 4) with ½ cup child carrots
D: DINNER OUT
Complete Energy: 678* Protein: 53.5g
SUNDAY (9/28)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Purple Pozole with Cornbread Muffins
Complete Energy: 1,411* Protein: 102.5g
*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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Procuring checklist
Produce
- 3 medium very ripe bananas
- 2 medium kiwi
- 2 small mangoes
- 2 medium limes
- 3 medium lemons
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium poblano pepper
- 1 medium crimson bell pepper
- 1 giant cucumber
- 1 pound string beans
- 1 small bunch celery
- 4 medium ears of corn
- 1 giant bag child carrots
- 3 giant carrots
- 10 ounces white mushrooms
- 5 ounces Child Bella mushrooms
- 1 medium head cauliflower
- 1 small head broccoli
- 2 bunches broccolini (about 1 pound)
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 1 ½ kilos child potatoes
- 2 kilos Russet potatoes
- 2 kilos (8 medium) crimson potatoes
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small head Iceberg lettuce
- 1 medium bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent rosemary
- 1 small bunch scallions
- 1 dry pint heirloom cherry tomatoes
- 1 Rome Tomato
- 2 medium vine-ripened tomatoes
- 1 small PLUS 1 medium PLUS 1 giant crimson onion
- 1 medium PLUS 4 giant white onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 giant package deal center-cut bacon (you want 18 slices)
- 1 pound sliced deli turkey breast (I like Boar’s Head)
- ¾ pound smoked sausage, ideally andouille
- 1 ¼ pound (3) boneless, skinless rooster breasts
- 1 ¼ pound lean floor rooster
- 1 (3-pound) entire rooster
- 1 (5-pound) beef brisket
- 1 ¼ pound boneless pork shoulder
- ¾ pound peeled and deveined giant shrimp
- 1 ½ kilos uncooked sushi grade tuna (purchase nearer to finish of the week)
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Blended oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Vanilla extract (elective, for Strawberry Smoothie)
- Taco seasoning (or components to make your individual)
- Common or gentle mayonnaise
- Diminished sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice Vinegar
- Furikake or sesame seeds
- Crushed crimson pepper flakes (elective, for serving with Sheet Pan Feta with Broccolini)
- Herbs de Provence or dried rosemary
- Garlic powder
- Italian seasoning
- Apple cider vinegar
- Dijon Mustard
- Pure maple syrup
- Creole seasoning
- Cayenne pepper
- Chili powder
- Sizzling sauce or salsa (elective, for serving with Omelet Tortilla Wrap)
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 quart low fats milk or dairy free excessive protein milk of your selection
- 1 quart unsweetened almond milk
- 1 (8-ounce) container low fats buttermilk
- 1 small field butter
- 1 container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 small container decreased fats bitter cream
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) package deal sliced or shredded part-skim mozzarella, provolone or muenster cheese
- 1 (8-ounce) package deal shredded cheddar and jack cheese
- 1 small wedge recent Parmesan or Pecorino Romano cheese
Grains*
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 4 small Portuguese rolls
- 1 package deal (8 to 9-inch) low-carb entire wheat tortillas (resembling La Tortilla Manufacturing unit)
- 1 package deal dry brown rice (or 5 cups pre-cooked)
- 1 package deal entire wheat orzo
- 1 small package deal unbleached all-purpose flour
- 1 small package deal course yellow cornmeal
- 1 package deal plain or seasoned breadcrumbs
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 2 (15-ounce) cans hominy
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium rooster broth
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton beef broth
- 1 jar marinara (or components to make your individual)
Frozen
- 1 medium bag strawberries
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- Monk fruit sweetener (or sweetener of your selection)
- 1 small package deal granulated sugar
- 1 small package deal unsweetened shredded dried coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small container unflavored or vanilla protein powder
- Baking powder
*You should buy gluten free, if desired
