A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
As faculty involves an finish, holidays come to life! However bear in mind, even on the run — whether or not you’re in an Airbnb, hitting the highway, or sleeping below the celebrities, you possibly can nonetheless crush your high-protein objectives! Suppose wholesome snacks like jerky and Greek yogurt, or preserve it basic with grilled fish (on this week’s meal plan!), or a few of my different campfire packet recipes like my shrimp scampiand meatloaf! Don’t neglect: hard-boiled eggs journey effectively and cottage cheese makes an ideal breakfast. Keep fueled, keep robust, and make this summer time your healthiest but!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Thus far I’ve all the pieces 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 robotically provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein weight loss program for the previous few years for muscle acquire, and it’s been a complete recreation 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 plenty 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 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 objective is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein you need to 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 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, you need to purpose for at the very least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician to 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 must restrict protein to keep away from issues. 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 situations.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, 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 effectively. 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 record is complete and contains all the pieces you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups blended greens with a complete grain roll and 1 tablespoon butter
D: Greek Tofu Bowls (recipe x 2)
Complete Energy: 1,320* Protein: 108g
TUESDAY (6/17)
B: Breakfast Quesadilla
L: Hen Salad with Lemon and Dill over 2 cups blended greens with a complete grain roll and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwestern Black Bean, Quinoa and Mango Salad
Complete Energy: 1,185* Protein: 103g
WEDNESDAY (6/18)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups blended greens with a complete grain roll and 1 tablespoon butter
D: Hen Scampi
Complete Energy: 1,318* Protien: 123g
THURSDAY (6/19)
B: Breakfast Quesadilla
L: Could-Much less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Grilled Cumin Spiced Pork Tenderloin with Fast Mexican Brown Rice and Mexican-Impressed Grilled Corn Salad with Cotija
Complete Energy: 1,256* Protein: 101.5g
FRIDAY (6/20)
B: Strawberry Banana Smoothie
L: Could-Much less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Mediterranean Fish Foil Packet (recipe x 2) and Lemon Asparagus Couscous Salad with Tomatoes
Complete Energy: 1,284* Protein: 108.5g
SATURDAY (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup blended berries
L: Grilled Hen Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT
Complete Energy: 787* Protein: 59.5g
SUNDAY (6/22)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with a peach
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Turkey Meatloaf with Zucchini with Immediate Pot Mashed Potato and Simple Broccolini
Complete Energy: 1,356* Protein: 103.5g
*That is only a information, girls ought to purpose 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Buying record
Produce
- 3 medium ripe bananas
- 4 medium peaches
- 1 (12-ounce) package deal strawberries
- 2 (6-ounce) container berries (your alternative)
- 1 medium mango
- 10 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 2 medium (6-ounce) avocados
- 2 medium cucumbers
- 4 mini (Persian) cucumbers (or 1 medium English)
- 3 medium zucchini
- 2 medium heads garlic
- 1 massive shallot
- 3 small pink bell peppers
- 1 package deal mini rainbow candy peppers
- 3 small jalapenos
- 1 small PLUS 6 massive ears of corn
- 2 bunches broccolini
- ¾ pound asparagus
- 2 kilos Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary basil
- 1 medium bunch contemporary Italian parsley
- 1 massive bunch contemporary cilantro
- 1 (1-pound) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 medium head butter lettuce
- 2 ¼ kilos cherry or grape tomatoes
- 1 small PLUS 2 massive vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 massive pink onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 small package deal hen breakfast sausage
- 1 package deal center-cut bacon
- 1 rotisserie hen
- ¾ pound boneless, skinless hen breast cutlets
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 pound 93% lean floor turkey
- 1 pound skinny sirloin steaks
- 1 pork tenderloin (about 18 ounces)
- 1 ½ kilos skinless white fish fillets (equivalent to flounder, porgy, cod or bass)
- 1 ½ kilos uncooked sushi grade tuna
Condiments and Spices
- Additional 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 contemporary peppercorns)
- Vanilla extract (elective, for Smoothie)
- Pink wine vinegar
- Rice Vinegar
- Sesame oil
- Furikake or sesame seeds
- Diminished sodium soy sauce*
- Mayonnaise
- Sriracha sauce
- Garlic powder
- Onion powder
- Oregano
- Cumin
- Chili powder
- Turmeric
- Crushed pink pepper flakes
- Paprika
- Smoked paprika
- Cayenne pepper
- Tajin or chili lime seasoning
- Worcestershire sauce
- Dried onion flakes
- Marjoram
- Ketchup
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small container gentle bitter cream
- 1 (6-ounce) container low fats cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) block or bag shredded Gruyere cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded part-skim cheddar cheese
- 1 small package deal feta cheese
- 1 small package deal cotija cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) container nonfat milk (can sub 1 cup low fats milk in Breakfast Casserole, if desired)
- 1 quart low fats milk
- 1 pint low fats buttermilk
Grains*
- 1 package deal (7-inch) low carb tortillas
- 1 package deal entire grain rolls
- 1 loaf sliced sourdough bread
- 1 package deal plain panko breadcrumbs
- 1 package deal entire wheat pearl (Israeli) couscous
- 1 package deal dry quinoa (or cup pre-cooked)
- 1 package deal entire wheat brief pasta (equivalent to fusilli or penne)
- 1 package deal entire wheat angel hair pasta
- 1 medium package deal dry brown rice (or 6 cups pre-cooked)
- 1 small package deal fast oats
Canned and Jarred
- 1 (5-ounce) can albacore tuna
- 1 small jar capers
- 1 medium jar Castelvetrano olives
- 1 (15-ounce) can no salt added black beans
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Frozen
Misc. Dry Items
- 1 small package deal floor flax (or flax meal)
- 1 package deal unflavored protein powder
- Monk fruit sweetener or your favourite sweetener of alternative (elective, for Smoothie)
- 1 small package deal uncooked almonds (if shopping for from bulk bin, you want ½ cup)
- 1 single serve bottle dry white wine
*You should buy gluten free, if desired
