A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
This Sunday we have fun all of the unimaginable mothers on the market — the start mothers, adoptive mothers, stepmoms, grandmas, mom figures, and each lady who offers her love and care so selflessly. We’re endlessly grateful to your power, your heat, and the numerous methods you make life brighter.
Whether or not you’re having fun with a phenomenal morning brunch, a vigorous lunch with prolonged household, or a quiet, particular dinner with family members, I hope you cherish each second. Could at present be crammed with laughter, love, and recollections that can final a lifetime. Completely satisfied Mom’s Day!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To date I’ve every little thing 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 telephone) so it can mechanically provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein food regimen for the previous few years for muscle achieve, and it’s been a complete recreation changer for me! I really feel stronger and extra glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know quite a lot of you wrestle with hitting your protein objectives, 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 objectives, I usually divide it throughout three meals. For instance, if my purpose 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 you must eat in a day, this article could also be useful.
How It Works
If you happen to’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 many others. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you must intention for at the very least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and many others. All the time discuss to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform could have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you have any underlying well being situations.
Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a 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 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 every little thing you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (5/5)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Rooster Salad with Chili Crisp Dressing
D: Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Complete Energy: 1,200* Protein: 102g
TUESDAY (5/6)
B: Excessive-Protein Zucchini Omelet for One
L: Asian Rooster Salad with Chili Crisp Dressing
D: LEFTOVER Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Complete Energy: 1,165* Protein: 104g
WEDNESDAY (5/7)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Rooster Salad with Chili Crisp Dressing
D: The Greatest Turkey Meatloaf with Mashed Cauliflower and Blood Orange Salad with Gorgonzola, Pecans and Child Greens
Complete Energy: 1,294* Protein: 102.5g
THURSDAY (5/8)
B: Excessive-Protein Zucchini Omelet for One
L: Asian Rooster Salad with Chili Crisp Dressing
D: Fast Garlic-Lime Marinated Pork Chops with Black Beans and Rice and a pair of ounces avocado
Complete Energy: 1,204* Protein: 103g
FRIDAY (5/9)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Egg Salad over 2 cups combined greens
D: Skillet Cajun Spiced Fish with Tomatoes with LEFTOVER Black Beans and Rice and Sauteed Collard Greens with Bacon
Complete Energy: 1,170* Protein: 103.5g
SATURDAY (5/10)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Complete Energy: 793* Protein: 47g
SUNDAY (5/11)
B: Rooster Quiche with 1 cup combined berries
L: Chilled Italian Shrimp Tortellini Pasta with Golden Beet Salad
D: Stuffed Pork Tenderloin with Prompt Pot Mashed Potatoes and Asparagus with Dijon French dressing
Complete Energy: 1,355* Protein: 106g
*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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
*Google doc
Purchasing record
Produce
- 1 dry pint raspberries
- 1 dry pint blackberries
- 1 dry pint blueberries
- 1 (12-ounce) container strawberries
- 4 medium bananas
- 3 small mandarin or clementine oranges
- 5 medium blood oranges
- 3 medium lemons
- 2 medium limes
- 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 5 mini (Persian) cucumbers (can sub 2 small English cucumbers, if desired)
- 2 small zucchini
- 1 (4-ounce) bundle white or Crimini mushrooms
- 1 pound skinny asparagus
- 1 small bunch celery
- 4 medium OR 3 massive golden beets
- 1 small bundle sugar snap peas (if shopping for from bulk bin, you want 1 cup)
- 6 massive ears of corn (can sub a big bag of frozen, if desired)
- 1 medium head cauliflower
- 1 massive pink bell pepper
- 1 medium inexperienced bell peppers
- 2 massive cubanelle peppers
- 2 massive heads garlic
- 1 small shallot
- 2 kilos Russet potatoes
- 1 massive head Napa cabbage
- 1 massive bunch collards greens
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag combined greens
- 1 (1-pound) clamshell/bag child arugula
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small PLUS 1 massive bunch contemporary cilantro
- 1 massive bunch culantro (optionally available for sofrito, if yow will discover it)
- 1 small bunch/container contemporary basil
- 2 massive vine-ripened tomatoes
- 1 small pink onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle bacon (if shopping for from deli counter, you want 1 slice)
- 1 small bundle sliced prosciutto
- 2 rotisserie chickens (purchase one nearer to finish of the week)
- 1 pound sushi grade tuna
- 1 ½ kilos (4) white fish fillets equivalent to flounder, fluke or tilapia
- 2 kilos peeled and deveined jumbo shrimp
- 1 1⁄3 kilos 93% or 99% lean floor turkey
- 1 pound pork tenderloin
- 1 ½ kilos (4) boneless pork chops
- 2 ½ kilos beef pot roast or chuck roast
Condiments and Spices
- Additional 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 contemporary peppercorns)
- Thyme
- Crushed pink pepper flakes
- Sesame seeds
- Sesame oil
- Rice Vinegar
- Honey (or liquid sweetener of selection)
- Mayonnaise
- Decreased sodium soy sauce*
- Sriracha sauce
- Wasabi paste (in a tube)
- Rice wine vinegar
- Furikake (can sub sesame seeds for topping Poke Salad, if desired)
- Pink wine vinegar
- Dijon Mustard
- Rice Vinegar
- Garlic powder
- Dried minced garlic
- Onion powder
- Oregano
- Cumin
- Chili powder
- Cinnamon
- White (distilled) vinegar
- Bay leaves
- Tajin or different Chili Lime seasoning
- Ketchup
- Worcestershire sauce
- Marjoram
- Balsamic vinegar
- Paprika
- Season
- Cajun seasoning
Dairy & Misc. Refrigerated Objects
- 1 (9-inch) pie crust
- 1 bundle small wonton wrappers
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container nonfat milk
- 1 quart unsweetened almond milk (or milk of your selection)
- 1 tub whipped butter
- 1 small field butter (can sub whipped butter in Mashed Cauliflower, if desired)
- 1 small container mild bitter cream
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese or bundle Oaxaca or queso chihuahua
- 1 small bundle part-skim Swiss cheese (can sub 1/3 cup some other cheese in Rooster Quiche, if desired)
- 1 small bundle cotija cheese
- 1 small bundle goat cheese
- 1 small bundle gorgonzola cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle fast or rolled oats
- 1 medium bundle corn tortillas (you want 16)
- 1 bundle seasoned entire wheat breadcrumbs (I like 4C)
- 1 small bundle dry lengthy grain rice (I like Carolina)
- 1 bundle dry Spinach Ricotta tortellini (equivalent to Delallo)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can crushed plain or fireplace roasted tomatoes
- 1 small jar solar dried tomatoes
- 1 small jar capers
- 1 small can sliced black olives
- 1 small can/jar chipotle peppers in adobo (or Guajillo, ancho and arbol chiles for a extra conventional Birria tacos. See recipe notes)
- 1 (32-ounce) carton beef broth
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar creamy peanut butter
Frozen
- 1 small bag shelled edamame
Misc. Dry Items
- 1 small bundle vanilla protein powder
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¾ cup)
- 1 small bundle pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle vegetable or rooster bouillon cubes (equivalent to Maggi)
*You should purchase gluten free, if desired
