A free, 7-day excessive protein weight loss program 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 Weight loss program Meal Plan
Lent started just some days in the past, marking a season of reflection, simplicity, and conscious consuming. For a lot of, which means reducing again on meat — nevertheless it doesn’t imply reducing again on taste or protein. Whether or not you’re observing the custom absolutely or just embracing extra plant-forward meals this time of 12 months, there are such a lot of nourishing methods to remain happy and energized.
Excessive protein recipes like this straightforward Shrimp Piccata Foil Packet, White Bean Salad or these Stuffed Shells present that meatless meals could be simply as filling and flavorful, typically much more so!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve all the things from 2025 to 2018 up to date. The good information is each recipe on my web site 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 recognize, 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 a whole lot of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
If you happen to’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 favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, it is best to intention for at the very least 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and so forth. At all times discuss to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could 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 when you’ve got any underlying well being circumstances.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail listing, you’ll be able to 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’ll be able to 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss program 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 consists of all the things that you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (2/23)
B: Strawberry Banana Smoothie
L: Thai-Impressed Hen Salad
D: Spicy Gochujang Tofu Bowl (recipe x 2) with ½ cup steamed edamame (in pod)
Complete Energy: 1,401* Protein: 121 g
TUESDAY (2/24)
B: Excessive Protein Omelet with 1 cup pineapple
L: Thai-Impressed Hen Salad
D:Floor Turkey Taco Skillet with Black Bean, Avocado, Cucumber and Tomato Salad (½ recipe)
Complete Energy: 1,394* Protein: 120.5 g
WEDNESDAY (2/25)
B: Zucchini Oats
L: Thai-Impressed Hen Salad
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers and Chopped Wedge Salad
Complete Energy: 1,397* Protein: 131 g
THURSDAY (2/26)
B: Zucchini Oats
L: Thai-Impressed Hen Salad
D: Gradual Cooker Beef Stew with 2 ounces multigrain baguette and a pair of teaspoons butter
Complete Energy: 1,447* Protein: 123 g
FRIDAY (2/27)
B: Excessive Protein Omelet with 1 cup pineapple
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette and a pair of teaspoons butter
D: Fish Florentine with Garlic Mashed Potatoes
Complete Energy: 1,413* Protein: 127 g
SATURDAY (2/28)
B: Lox and Eggs with Onions (recipe x 2) with 1 slice complete grain toast and an orange
L: Crock Pot Turkey Chili with 2 tablespoons shredded cheese and 1 ounce avocado
D: DINNER OUT
Complete Energy: 776* Protein: 61.5 g
SUNDAY (3/1)
B: Breakfast Pizza
L: Air Fryer Hen Milanese with Mediterranean Salad
D: Pork Chops with Pears and Spicy Mustard Greens with Mashed Candy Potatoes
Complete Energy: 1,356* Protein: 125.5 g
*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.
Procuring listing
Produce
- 2 medium bananas
- 1 small pineapple
- 1 (12-ounce) container contemporary strawberries (should buy frozen, if desired)
- 1 (6-ounce) container contemporary blueberries
- 4 medium oranges
- 7 medium limes
- 1 medium lemon
- 1 medium Honey Crisp apple
- 2 D’Anjou pears
- 1 medium navel orange
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small PLUS 2 medium purple bell peppers
- 1 small yellow bell pepper
- 1 medium jalapeno
- 2 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small English cucumber
- 2 medium zucchini
- 1 (4-ounce) package deal white mushrooms
- 2 kilos (4 medium) candy potatoes
- 2 ½ kilos (5 medium) Yukon Gold potatoes
- 1 small bunch celery
- 4 medium carrots
- 1 pound mustard greens, chard or spinach
- 1 (1-pound) clamshell/bag child spinach
- 2 massive heads Romaine lettuce
- 2 massive baggage tri-color slaw combine (you want 11 cups)
- 2 medium bunches scallions
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary sage
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 dry pint cherry or grape tomatoes
- 1 medium heirloom tomato
- 2 small PLUS 1 medium vine-ripened tomato
- 1 small PLUS 1 medium purple onion
- 3 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 6 ounces Nova lox (smoked salmon)
- 1 rotisserie hen
- 1 pound sizzling Italian hen sausage
- 2 kilos (8) boneless, skinless hen breast cutlets
- 1 pound 93% lean floor turkey
- 1.3 kilos 99% lean floor turkey
- 2 kilos (4) boneless center-cut pork chops
- 1 ¼ kilos (4) skinless, thick-cut white agency fish filet (grouper, flounder, bass or halibut)
- 3 kilos boneless chuck roast
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 (optionally available, for Strawberry Smoothie)
- Cinnamon
- Toasted sesame seeds
- Diminished sodium soy sauce*
- Pure maple syrup
- Toasted sesame oil
- Sriracha or Sambal Oelek
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Bay leaves
- Purple wine vinegar
- Oregano
- Gochujang sauce
- Unseasoned rice vinegar
- Honey
- Cayenne pepper
- Crushed purple pepper flakes
- Apple cider vinegar
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small field unsalted butter (can sub salted in Lox, Eggs and Onions, if desired)
- 1 quart skim, 1% or milk of your alternative
- 1 (8-ounce) carton half and half
- 1 small container mild bitter cream
- 1 (8-ounce) block decreased fats cream cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 jar/bottle blue cheese dressing (or elements to make your individual)
- 1 small package deal blue cheese
- 1 small block feta cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bag shredded mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub 2/3 cup mozzarella in Excessive Protein Omelet, if desired)
- 1 small wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub Parmesan in Spicy Linguine, if desired)
Grains*
- 1 small package deal fast oats
- 1 small loaf sliced complete grain bread
- 1 (8-ounce) multigrain baguette
- 1 small package deal all-purpose flour
- 1 package deal panko breadcrumbs
- 1 package deal complete wheat linguine (I like Delallo)
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small bag tortilla chips
Canned and Jarred
- 1 (10-ounce) can RoTel gentle tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can crushed tomatoes
- 1 jar parsley
- 1 (12-ounce) jar roasted purple peppers in water
- 1 (15.5-ounce) can pinto beans
- 1 (15.5-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can low sodium hen broth
Frozen
- 1 (12-ounce) package deal corn kernels
- 1 package deal edamame in pod
- 1 package deal shelled edamame
- 1 small package deal frozen peas
Misc. Dry Items
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener (or sweetener of your alternative, optionally available for Strawberry Smoothie)
- 1 small package deal granulated sugar
- 1 container peanut butter powder, equivalent to PBfit or PB2
- 1 small package deal floor flax (meal)
- 1 small package deal dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- Baking powder
*You should purchase gluten free, if desired
