A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
As our kiddos head again to high schoolit’s extra necessary than ever to begin their day without work proper. A high-protein breakfast gives lasting power, serving to assist focus, focus, and reminiscence within the classroom. Whether or not it’s a Breakfast Quesadilla, Burrito, Bagelor Wafflesyou possibly can really feel good understanding you’re fueling their day with the vitamins they should thrive — right through lunchtime and past!
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. Up to now I’ve every part 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’s going to robotically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein weight loss program for the previous few years for muscle acquire, 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 case 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
In case 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 so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody dimension matches all, it will vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform might 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 if in case you have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In case 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 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 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 every part you’ll want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (8/11)
B: Strawberry Banana Smoothie
L: Hen Cutlet Caprese Salad
D: White Bean Scampi with Linguine
Complete Energy: 1,448* Protein: 111g
TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Hen Cutlet Caprese Salad
D: Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Complete Energy: 1,339* Protein: 118.5g
WEDNESDAY (8/13)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Hen Cutlet Caprese Salad
D: LEFTOVER Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Complete Energy: 1,228* Protein: 106g
THURSDAY (8/14)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Hen Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**
Complete Energy: 1,309* Protein: 109g
FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Hen Membership Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus
Complete Energy: 1,259* Protein: 100.5g
SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup combined berries
L: Hen Membership Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT
Complete Energy: 754* Protein: 42.5g
SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Complete Energy: 1,405* Protein: 112.5g
*That is only a information, ladies 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.
**Make an additional 3 cups rice for dinner Friday.
Buying checklist
Produce
- 2 medium (ripe) bananas
- 2 (12-ounce) containers recent strawberries
- 3 (6-ounce) containers recent berries (your selection)
- 2 medium nectarines
- 2 medium kiwis
- 2 small mangoes
- 5 medium apples
- 2 medium limes
- 2 small lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 1 giant head garlic
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno (non-compulsory, for Black Bean Salad)
- 1 medium yellow bell pepper
- 1 small PLUS 1 medium crimson bell pepper
- 2 medium cucumbers
- 2 medium PLUS 2 giant zucchini
- 1 small PLUS 1 medium ears of corn
- 1 pound asparagus
- 1 small bunch scallions
- 1 giant bunch/container recent basil
- 1 medium bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (1-pound) clamshell/bag combined child greens
- 1 (8-ounce) clamshell/bag child spinach
- 1 giant head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 dry pint heirloom cherry or grape tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 3 medium PLUS 2 giant vine-ripened tomatoes
- 2 medium plum tomatoes
- 2 small crimson onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli rooster or turkey breast
- 1 giant package deal center-cut bacon (you want 14 strips)
- 1 pound (2) boneless, skinless rooster breasts
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
- 1 ½ kilos uncooked sushi grade tuna
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)
- Sesame oil
- Sesame seeds
- Sriracha sauce
- Balsamic vinegar
- Paprika
- Garlic powder
- Onion powder
- Thyme
- Sage
- Oregano
- Purple wine vinegar
- Chili powder
- Bay leaves
- Cumin
- Decreased sodium soy sauce*
- Rice Vinegar
- Furikake (can sub sesame seeds as topping on Poke Stack, if desired)
- Mayonnaise
- Crushed crimson pepper flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 (9-inch) pie dough
- 1 pint low fats milk
- 1 (8-ounce) bottle skim milk (can sub ½ cup low fats milk in Zucchini Quiche, if desired)
- 1 pint unsweetened vanilla almond milk
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small field common or unsalted butter
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-Ounce) Contemporary Bocconcini Mozzarella container (Balls)
- 1 small wedge recent Parmesan cheese
Grains*
- 1 medium bag dry brown rice (or 8 cups pre-cooked)
- 1 package deal dry orzo pasta
- 1 package deal complete wheat linguine (I like Delallo)
- 1 package deal seasoned breadcrumbs
- 1 package deal panko breadcrumbs
- 1 small loaf sourdough bread
- 1 giant package deal crunchy corn taco shells (you want 16)
Canned and Jarred
- 2 (15-ounce) cannellini or navy beans
- 1 (15.5-ounce) can black beans
- 1 (8-ounce) can tomato sauce
Frozen
- 1 small package deal shelled edamame
- 1 small package deal strawberries
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- 1 small package deal unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 small package deal dried unsweetened shredded coconut
- 1 single serve bottle dry white wine
Non-Meals Objects
*You should buy gluten free, if desired
