A free, 7-day excessive protein, excessive fiber eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Food plan Meal Plan
Excessive-protein diets get numerous love—for weight reduction, muscle constructing, and staying full longer. However when you’re loading up on protein and skipping fiber, you’re lacking a key piece of the puzzle.
Following a high-protein eating regimen is benficial and helps you’re feeling full—however fiber amplifies that impact. Including in excessive fiber meals scale back cravings and snacking, slows digestion and stabilizes blood sugar. Fiber feeds the nice micro organism in your intestine. These microbes assist with digestion, immunity, and even temper! This week’s meal plan will provide you with at the least 120g of protein and 25g of fiber every day that will help you meet your targets!
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. Thus far I’ve the whole lot 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 lots of you already know, I’ve been following a high-protein eating 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 numerous you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In case 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 usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the least 30 grams per meal, plus 10 to 30 grams with every snack. In case 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 case you’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, and many others. or swap recipes out for meals you like, 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 least 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and many others. At all times discuss to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate could must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs 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 case you 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 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 following day. The grocery listing is complete and contains the whole lot you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (1/12)
B: Egg White Grill and a pair of clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
Complete Energy: 1,591* Protein: 126.5 g
TUESDAY (1/13)
B: Egg White Grill and a pair of clementines
L: Ahi Tuna Poke Stacks
D: Skillet Floor Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican mix cheese and Fast Black Beans
Complete Energy: 1,460* Protein: 127.5 g
WEDNESDAY (1/14)
B: Egg White Grill and a pair of clementines
L: Hen Egg Roll Bowls with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash
Complete Energy: 1497* Protein: 127 g
THURSDAY (1/15)
B: Egg White Grill and a pair of clementines
L: Hen Egg Roll Bowls with 1 cup steamed edamame
D: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)
Complete Energy: 1,465* Protein: 128 g
FRIDAY (1/16)
B: Savory Cottage Cheese Bowl with an additional tablespoon pistachios
L: Hen Egg Roll Bowls with 1 cup steamed edamame
D: Shrimp Fajitas with Greatest Guacamole (½ recipe) and 12 tortilla chips
Complete Energy: 1,425* Protein: 122.5 g
SATURDAY (1/17)
B: Sluggish Cooker Metal Minimize Oats
L: Tuscan White Bean Soup with Meatballs
D: DINNER OUT
Complete Energy: 610* Protein: 36.5 g
SUNDAY (1/18)
B: Strawberry Banana Smoothie (recipe x 4)
L: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and a pair of teaspoons butter
D: Sluggish Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Complete Energy: 1,494* Protein: 128.5 g
*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.
Purchasing Listing
Produce
- 5 medium ripe bananas
- 2 (6-ounce) containers berries of your selection (can sub frozen combined berries in Metal Minimize Oats, if desired)
- 8 clementines
- 1 medium lemon
- 3 medium limes
- 1 small pomegranate (or container of seeds)
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 medium PLUS 1 massive cucumber
- 5 medium PLUS 1 massive purple bell pepper
- 2 massive cubanelle peppers
- 1 small jalapeno (elective, for Guacamole)
- 3 massive heads garlic
- 1 (2-inch) piece recent ginger
- 2 kilos PLUS 2 massive carrots
- 1 small bunch celery
- 2 heads child bok choy
- 1 ½ kilos broccoli florets
- 1 medium head cauliflower
- 1 (12-ounce) bag riced cauliflower
- 1 medium acorn squash
- 2 medium Russet potatoes
- 1 massive bunch scallions
- 1 small bunch recent Italian parsley
- 1 small PLUS 1 massive bunch recent cilantro
- 1 medium bunch recent culantro (if you could find it)
- 1 small bunch/container recent sage
- 1 small bunch/container recent thyme
- 1 (14-ounce) bag coleslaw or broccoli slaw combine
- 1 medium bunch collard greens or kale
- 1 medium bunch Lacinato kale
- 1 small head Romaine lettuce
- 1 dry pint grape or cherry tomatoes
- 1 small purple onion
- 2 small candy onions
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 pound boneless, skinless rooster breasts
- 1 pound 93% lean floor rooster
- 2 ½ kilos 93% lean floor turkey
- ½ pound candy Italian rooster sausage
- 1 package deal middle minimize bacon
- ¾ pound uncooked sushi grade tuna
- 1 ½ kilos peeled and deveined shrimp
- 1 (1 ½-pound) pork tenderloin
- 2 kilos beef chuck roast
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)
- Onion powder
- Garlic powder
- Pure maple syrup
- Cinnamon
- Vanilla extract (elective, for Strawberry Smoothie)
- Decreased sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (or toasted sesame seeds)
- Mayonnaise
- Chinese language rice wine or mirin
- Bay leaves
- Thai candy chili sauce
- Sesame seeds (multicolor, if you could find them)
- Cumin
- Chili powder
- Oregano
- Sazon seasoning
- Balsamic vinegar
- Dijon mustard
- Ketchup
- Yellow mustard
- Chipotle chili powder
- Paprika (candy Hungarian most well-liked)
- Sizzling paprika
- Caraway seeds
Dairy & Misc. Refrigerated Objects
- ½ dozen massive eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages further agency tofu
- 1 small field butter
- 1 quart low fats milk (or milk of your selection)
- 1 pint low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) package deal sliced cheddar or American cheese
- 1 small wedge recent Parmesan cheese
- 1 small tub bitter cream (elective, for Goulash)
Grains*
- 1 package deal mild multi-grain English muffins
- 1 (8-ounce) multigrain baguette
- 1 package deal (10-inch) low carb tortillas (equivalent to Tumaros)
- 1 package deal (taco measurement) low carb tortillas (equivalent to La Tortilla Manufacturing unit)
- 1 small package deal fast cooking metal minimize oats
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 small package deal dry white rice (or 2 cups pre-cooked)
- 1 small package deal all function flour
- 1 package deal seasoned breadcrumbs
- 1 massive bag tortilla chips
Canned and Jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 medium jar sliced dill pickles
- 2 (32-ounce) cartons unsalted rooster bone broth
- 1 (14-ounce) can low sodium beef broth
- 1 (14.5-ounce) can crushed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar salsa
Frozen
- 1 small package deal shelled edamame
- 1 massive package deal in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 package deal unflavored or vanilla protein powder
- 1 package deal floor flax (meal)
- 1 package deal rooster bouillon or small jar Higher Than Boullion
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal brown sugar (elective, for Goulash)
- Monk fruit sweetener or sweetener of your selection (elective, for Strawberry Smoothie)
Non-Meals Objects
*You should buy gluten free, if desired
