A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
As college involves an finish, holidays come to life! However keep in mind, even on the run — whether or not you’re in an Airbnb, hitting the highway, or sleeping beneath the celebrities, you may nonetheless crush your high-protein objectives! Assume wholesome snacks like jerky and Greek yogurt, or hold it basic with grilled fish (on this week’s meal plan!), or a few of my different campfire packet recipes like my shrimp scampi, and meatloaf! Don’t overlook: hard-boiled eggs journey properly and cottage cheese makes an ideal breakfast. Keep fueled, keep robust, and make this summer season your healthiest but!
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. To date 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 cellphone) so it’ll mechanically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein food plan 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 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. If you happen to 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 achieve my protein objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for no less than 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 may seek for recipes by course within the index. Relying in your objectives, you must intention for no less than 1500 energy* per day. There’s nobody dimension 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.
Observe
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 problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being situations.
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! If you happen to want to get on the e-mail checklist, 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 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 checklist is complete and contains the whole lot it’s essential make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups combined 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 combined 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 combined 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: Mayo-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: Mayo-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 combined 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 Prompt Pot Mashed Potato and Simple Broccolini
Complete Energy: 1,356* Protein: 103.5g
*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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
*Google doc
Purchasing checklist
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 giant shallot
- 3 small crimson bell peppers
- 1 package deal mini rainbow candy peppers
- 3 small jalapenos
- 1 small PLUS 6 giant ears of corn
- 2 bunches broccolini
- ¾ pound asparagus
- 2 kilos Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 medium bunch recent Italian parsley
- 1 giant bunch recent 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 giant vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 giant crimson onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 small package deal rooster breakfast sausage
- 1 package deal center-cut bacon
- 1 rotisserie rooster
- ¾ pound boneless, skinless rooster breast cutlets
- 1 ½ kilos (3) boneless, skinless rooster 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 Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Vanilla extract (non-compulsory, for Smoothie)
- Crimson wine vinegar
- Rice Vinegar
- Sesame oil
- Furikake or sesame seeds
- Lowered sodium soy sauce*
- Mayonnaise
- Sriracha sauce
- Garlic powder
- Onion powder
- Oregano
- Cumin
- Chili powder
- Turmeric
- Crushed crimson 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 giant 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 mild 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 recent 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 quick 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 (non-compulsory, 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 purchase gluten free, if desired
