A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
I hope your holidays had been crammed with pleasure, laughter, and loads of recollections! However, let’s be actual—generally issues get somewhat 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 onerous on your self. Try my 25 most cherished 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 carry monetary luck for the approaching yr.
Irrespective of the way you select to rejoice, benefit from the second and embrace the contemporary begin that comes with the brand new yr. Let’s make 2025 a yr stuffed with development, positivity, and naturally—nice meals!
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 this point I’ve all the pieces 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 already know, I’ve been following a high-protein food regimen 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 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. When 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 achieve my protein objectives, I usually 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. When you’re undecided how a lot protein you must eat in a day, this article could also be useful.
How It Works
When 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 favor, you may 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 measurement suits all, this may vary by your objectives, your age, weight, and so on. At all times speak to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate might have to restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail listing, you may 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 sure meal planner has weekly meal planning grids you may 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 listing is complete and contains all the pieces it’s good to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
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
Complete 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 Model Black Beans
Complete 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 Prompt Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Complete Energy: 1,471* Protein: 122g
THURSDAY (1/1)
B: Ranchero Eggs (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Rooster
Complete 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
Complete 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
Complete 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
Complete Energy: 1,437* Protein: 125.5g
*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying Listing
Produce
- 6 medium bananas
- ½ pound crimson 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 giant Fresno chili
- 1 small PLUS 2 medium crimson bell peppers
- 1 medium yellow bell pepper
- 1 giant eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ kilos string beans
- ½ pound Cremini mushrooms
- 1 giant head cauliflower
- 2 (12-ounce) luggage riced cauliflower
- 2 kilos Russet potatoes
- 1 giant candy potato
- 1 medium PLUS 1 giant bunch scallions
- 1 giant 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 giant crimson onions
- 1 giant white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (non-compulsory crudites for Autumn Dip)
- Recent salsa (non-compulsory, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 giant bundle rooster breakfast sausage (you want 12 hyperlinks)
- 36 rooster wingettes and drummettes or 18 complete 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
- Additional 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)
- Vanilla extract
- Cumin
- Pure maple syrup
- Common or gentle mayonnaise
- Bay leaves
- Purple wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Decreased 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) giant 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 gentle 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 bundle feta cheese (non-compulsory, for Black Eyed Pea Salad)
- 1 small bundle cotija cheese or queso blanco
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bag decreased fats shredded cheddar cheese
- 1 (8-ounce) bundle sliced decreased fats Swiss or provolone cheese
- 1 bottle/jar low fats blue cheese dressing (non-compulsory, for serving with Rooster Wings)
Grains*
- 1 small bundle dry quinoa
- 1 bundle peppercorns
- 1 bundle low carb complete wheat burrito measurement tortillas (corresponding to La Tortilla Manufacturing unit or Mission)
- 1 giant bundle corn tortillas (you want 16)
- 1 bundle fast oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) complete wheat Italian or loaf French bread
- 1 small complete grain sandwich roll
- 1 giant bag tortilla chips
- 1 bundle 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 gentle coconut milk
- 1 (32-ounce) carton low sodium rooster broth or inventory
- 2 (32-ounce) cartons rooster bone broth
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar easy peanut butter
Frozen
- 1 giant bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small bundle unflavored protein powder
- Monk fruit sweetener or sweetener of your alternative (non-compulsory, for Strawberry Smoothie)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle blended nuts (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
*You should buy gluten free, if desired
