A free, 7-day excessive protein eating regimen 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 Weight loss program Meal Plan
Spring at all times brings sunshine, contemporary air, and vibrant inexperienced greens that someway make every little thing really feel lighter. For me, it additionally means brunch season is formally again (undecided why lol!). And brunch makes me assume quiche!
There’s simply one thing so good about quiche—heat and endlessly customizable—that makes it good for spring gatherings. I’ve obtained plenty of scrumptious choices which can be filled with taste and may nonetheless allow you to hit your protein targets like my Rooster Quiche and Crustless Sausage and Spinach Quiche.
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point 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 cellphone) so it can robotically provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein eating 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 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. For those who 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 targets, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
For those who’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 on. 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 purpose for a minimum of 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so on. At all times 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 have to 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 growing protein consumption, particularly in case you have any underlying well being situations.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! For those who 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 certain 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 really 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 loss program 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 every little thing it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (3/23)
B: Whipped Cottage Cheese Bowls
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,381* Protein: 123.5 g
TUESDAY (3/24)
B: Whipped Cottage Cheese Bowls
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos with Fiesta Bean Salad
Complete Energy: 1,429* Protein: 130.5 g
WEDNESDAY (3/25)
B: Excessive Protein Enchilada Scrambled Eggs
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: Lasagna with Garlic Butter Mushrooms (recipe x 2)
Complete Energy: 1,308* Protein: 128.5 g
THURSDAY (3/26)
B: Excessive Protein Enchilada Scrambled Eggs
L: Rooster Gyro with a complete wheat pita and Tzatziki
D: LEFTOVER Lasagna with Garlic Butter Mushrooms
Complete Energy: 1,308* Protein: 128.5 g
FRIDAY (3/27)
B: Strawberry Banana Smoothie with â…“ cup nonfat plain Greek yogurt
L: Lentil Bowls with Avocado, Eggs and Cholula (½ recipe)**
D: Fish Florentine with Home made Rice Pilaf
Complete Energy: 1,274* Protein: 120 g
SATURDAY (3/28)
B: Huevos Rancheros (recipe x 2)
L: ¼ Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 711* Protein: 52.5 g
SUNDAY (3/29)
B: Turkey Chorizo Breakfast Bowls
L: Chickpea Tuna Salad (recipe x 2) with 2 cups chopped Romaine lettuce
D: Complete Roasted Rooster with Lemon and Rosemary Smashed Potatoes and Charred Sugar Snap Peas
Complete Energy: 1,289* Protein: 122 g
*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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make with 2 hard-boiled eggs
Buying listing
Produce
- 1 (12-ounce) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your selection)
- 1 medium banana
- 3 small PLUS 3 medium lemons
- 4 medium limes
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 4 medium heads garlic
- 2 medium pink bell peppers
- 4 massive poblano chili peppers
- 1 small PLUS 1 medium cucumber
- 1 small bunch celery
- 1 pound sugar snap peas
- 2 kilos Child Bella or Crimini mushrooms
- 2 kilos child pink or gold potatoes
- 1 massive bunch scallions (you want about 12)
- 1 medium bunch contemporary cilantro
- 1 massive bunch contemporary Italian parsley
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary rosemary
- 1 massive head Romaine lettuce
- 1 small head or bag pre-shredded Iceberg lettuce
- 1 (5-ounce) clamshell/bag blended greens
- 1 (1-pound) clamshell/bag child spinach
- 5 medium vine-ripened tomatoes
- 1 medium beefsteak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium pink onion
- 3 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 bundle turkey chorizo (or components to make your personal)
- ¾ pound 93% lean floor turkey
- 6 medium boneless, skinless hen thighs (or 3 boneless breasts)
- 1 (3-pound) complete hen
- 1 pound 93% lean floor beef
- 1 ¼ pound cooked, peeled and deveined jumbo shrimp
- 1 ¼ pound thick skinless white agency fish fillets (grouper, flounder, bass or halibut)
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)
- Vanilla bean paste or vanilla extract
- Adobo seasoning
- Cumin
- Garlic powder
- Cholula scorching sauce
- Onion powder
- Paprika
- Turmeric
- Floor cinnamon
- Crushed pink pepper flakes
- Pink wine vinegar
- Sesame oil
- Sesame seeds
- Sriracha mayo or sriracha sauce (optionally available, for Tofu Poke Bowls)
- Mexican scorching chili powder
- Oregano
- Bay leaves
- Herbes de Provence or rosemary
- Lowered sodium soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 1 bundle pre-cooked lentils (should purchase canned or dry and prepare dinner your self, if desired)
- 2 (14-ounce) packages extra-firm tofu
- 2 dozen massive eggs
- 1 pint liquid egg whites
- 3 (16-ounce) containers low fats cottage cheese (I really like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) container low fats milk or milk of your selection (I like Fairlife)
- 1 (8-ounce) carton half and half
- 1 small bundle feta cheese
- 1 bundle cotija cheese or queso blanco
- 1 (8-ounce) block diminished fats cream cheese (I like Philadelphia)
- 1 small field salted butter
- 1 small field unsalted butter
- 1 (8-ounce) bag shredded colby-jack or cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub ¼ cup parmesan in Lasagna, if desired)
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle corn tortillas
- 1 bundle complete wheat pita flat bread
- 1 bundle no-boil lasagna noodles
- 1 bundle angel hair spaghetti
- 1 field dry immediate brown rice (reminiscent of Uncle Ben’s)
Canned and Jarred
- 1 small jar capers
- 1 small jar good high quality blended pitted Italian olives (reminiscent of Castelvetrano and Kalamata)
- 2 (6-ounce) cans wild albacore tuna (I like American Tuna)
- 1 small can/jar chipotle chilis in adobo
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
- 1 (4-ounce) can chopped inexperienced chilies
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can diminished sodium hen or vegetable broth
- 1 (32-ounce) carton hen broth
Frozen
- 1 small bag shelled edamame
- 1 small bag strawberries
Misc. Dry Items
- Monk fruit sweetener or sweetener of your selection
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 bundle floor flax (meal)
- 1 single serve packet unflavored or vanilla protein powder
- Cornstarch
*You should buy gluten free, if desired
