A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I’m so excited that Memorial Day is sort of right here—the unofficial begin of summer time! Who else is prepared? Convey on the grilling, gatherings, sunshine, and lengthy days!
In the event you’re kicking issues off with a BBQ, don’t miss out on this scrumptious excessive protein Grilled Balsamic Steak or these Juicy Grilled Pork Chops. Repair a straightforward facet like my Grilled Asparagus and you’ll want to save room for dessert—like this straightforward Crimson White and Blue Fruit Skewer or my new gluten free No-Bake Yogurt Pie with Date-Nut Crust!
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. Up to now I’ve the whole lot from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it’ll routinely provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein weight loss plan 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 numerous you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 targets, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In the event 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 the event you’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra mealsespresso, drinks, fruits, snacks, dessert, 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’s best to goal for at the very least 1500 energy* per day. There’s nobody dimension matches all, this may 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 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 rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you want to get on the e-mail record, 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 sure 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 Eating 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 subsequent day. The grocery record is complete and consists of the whole lot you might want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (5/19)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Rooster Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Complete Energy: 1,362* Protein: 108g
TUESDAY (5/20)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Rooster Salad on Apple Slices
D: Madison’s Favourite Beef Tacos with Fast and Delicioso Cuban Fashion Black Beans
Complete Energy: 1,385* Protein: 120g
WEDNESDAY (5/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favourite Beef Tacos
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Complete Energy: 1,280* Protein: 111.5g
THURSDAY (5/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favourite Beef Tacos
D: Rooster Pasta Primavera and Arugula Salad
Complete Energy: 1,297* Protein: 110.5g
FRIDAY (5/23)
B: Savory Cottage Cheese Breakfast Bowl
L: LEFTOVER Rooster Pasta Primavera and ¼ cup pistachios
D: Fish Florentine with Mashed Cauliflower
Complete Energy: 1,176* Protein: 107.5g
SATURDAY (5/24)
B: Roasted Strawberry Protein Smoothie (recipe x 4)
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) and an apple
D: DINNER OUT
Complete Energy: 539* Protein: 45g
SUNDAY (5/25)
B: Breakfast Burritos with 1 cup pineapple
L: Grilled Shrimp with Tortellini Pasta Salad and Cucumber Melon Salad
D: Turkey Burger with Rainbow Potato Salad and Coleslaw
Complete Energy: 1,461* Protein: 101
*That is only a information, ladies ought to goal 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 forth.
*Google doc
Purchasing record
Produce
- 2 kilos strawberries
- 6 medium apples
- 1 small cantaloupe
- 1 massive pineapple
- 1 medium PLUS 1 massive lemon
- 1 medium lime
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium PLUS 2 massive crimson bell peppers
- 2 massive English cucumbers
- 1 medium zucchini
- 1 medium yellow squash
- 1 pound child gold or crimson potatoes
- 1 ½ kilos multi-color child potatoes
- 1 small bunch celery
- 2 medium carrots
- ½ pound asparagus
- 1 pound broccoli florets (or ¾ pound pre-cut)
- 1 medium head cauliflower
- 2 medium leeks
- 2 massive bunches scallions (you want about 16)
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 small bunch recent Italian parsley (can sub one other recent herb for garnish on Grilled Shrimp, if desired)
- 1 small bunch recent cilantro
- 1 (5-ounce) clamshell/bag child arugula
- 1 (10-ounce OR 1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 massive bag tri-color coleslaw combine (you want 6 cups)
- ½ small head inexperienced cabbage (can sub a small bag of pre-shredded, if desired)
- ½ small head crimson cabbage (can sub a small bag of pre-shredded, if desired)
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 massive vine-ripened tomato (plus 2 extra (non-obligatory) for Turkey Burgers, if desired)
- 1 medium crimson onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 package deal totally cooked Turkey or Rooster Andouille sausage or kielbasa
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 rotisserie hen
- 1 pound boneless, skinless hen breasts
- 1 ½ kilos tail on, peeled and deveined jumbo shrimp
- 1 pound peeled and deveined additional jumbo shrimp
- 1 ¼ kilos (4) skinless white agency fish reminiscent of grouper, flounder, bass or halibut
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sizzling sauce (non-obligatory, for serving with Breakfast Burritos)
- Common or mild mayonnaise
- Crimson wine vinegar
- Dried parsley
- White balsamic vinegar
- Za’atar (can sub cumin in Cucumber Melon Salad, if desired)
- Gochujang
- Decreased sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Bay leaves
- Cajun seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Dijon Mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (18-pack) massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) package deal low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (8-ounce) package deal sliced decreased fats cheddar or American cheese
- 1 (8-ounce) package deal shredded cheddar cheese
- 1 (8-ounce) package deal shredded decreased fats Mexican mix cheese
- 1 block feta cheese
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) block decreased fats cream cheese (I like Philadelphia)
- 1 quart fats free milk
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container half and half
- 1 field salted butter
Grains*
- 1 package deal (8-inch) low-carb flour tortillas (I exploit Ole Xtreme Wellness)
- 1 massive package deal crunchy corn taco shells
- 1 package deal hamburger buns
- 1 small loaf sliced complete wheat bread
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 2 (8.8-ounce) packages 3 cheese tortellini (I exploit Delallo)
- 1 package deal bow tie pasta
- 1 package deal seasoned complete wheat breadcrumbs
Canned and Jarred
- 1 small jar dill pickle spears
- 1 (14-ounce) can artichoke hearts
- 1 (2.25-ounce) can sliced black olives
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 (14-ounce) can low sodium hen broth
- 1 small jar salsa
Frozen
Misc. Dry Items
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want about 1/3 cup)
- 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal uncooked sugar
- Liquid stevia (non-obligatory, for Roasted Strawberry Smoothie)
Non-Meals Gadgets
- Heavy obligation aluminum foil
- Steel or picket skewers for grilling
*You should purchase gluten free, if desired
