A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Nonetheless trying to find that excellent current or stocking stuffer? Look no additional! My Skinnytaste Excessive Protein Cookbook makes an exquisite present below the tree, and any of my different books are positive to thrill even the pickiest of palates. You can even store my kitchen, cooking and different favorites right here!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To date 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 mechanically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein food plan for the previous few years for muscle achieve, and it’s been a complete sport 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 variety of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should 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 achieve my protein targets, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
Should 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 so forth. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your targets, it’s best to purpose for no less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and so forth. All the time speak 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 operate might must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being circumstances.
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Final Skinnytaste Meal Planner
Get the Skinnytaste Final Meal Planner! The 52 week spiral certain 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 Food 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 following day. The grocery listing is complete and contains all the things it’s essential make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Complete Energy: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Rooster Brown Rice Bowl
D: Floor Turkey Taco Skillet
Complete Energy: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Cut up
L: Turkey Membership and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup entire wheat orzo and Oven Roasted Cauliflower
Complete Energy: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
D: DINNER OUT
Complete Energy: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
D: Complete Roasted Rooster with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Complete Energy: 1,196* Protein: 114g
*That is only a information, ladies ought to purpose 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Purchasing Listing
Produce
- 1 medium PLUS 1 massive apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or purple grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 massive carrots
- 2 kilos purple potatoes
- 2 massive candy potatoes
- 1 massive head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium purple beets
- 2 medium golden beets
- 2 medium bunches scallions (you want about 15)
- 1 massive bag tri-color coleslaw (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent dill
- 1 small bunch/container recent rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 massive beef steak tomato
- 4 massive white onions
- 1 small PLUS 1 medium purple onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 massive bundle center-cut bacon (you want 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless hen breasts (or ½ pound pre-cooked)
- 1 entire (3-pound) hen
- 2 kilos 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 1 massive (about 5 kilos) beef brisket
- 1 ½ kilos (4) skinless fish fillets comparable to Fluke, Flounder 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)
- Sizzling sauce (elective, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Floor cinnamon
- Gentle mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your selection
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 small tub whipped butter or field of unsalted
- 1 (16-ounce) container mild bitter cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 small wedge recent Parmesan cheese
Grains*
- 1 bundle (8 or 9-inch) low carb entire wheat tortillas (comparable to La Tortilla Manufacturing facility)
- 1 small bundle quaint or fast oats
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 massive dangerous tortilla chips
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 bundle dry entire wheat orzo pasta
- 1 small bundle unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or substances to make your personal)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Items
- 1 small bundle chia seeds
- 1 bundle sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small bundle granulated sugar
- 1 small bundle pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles and cherries (elective topping for Breakfast Banana Cut up)
*You should purchase gluten free, if desired
