A free, 7-day excessive protein weight loss 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 Food plan Meal Plan
As spring continues to bloom and the times develop hotter, I discover myself getting increasingly more excited for contemporary early flavors of the season like tender strawberries and vibrant spinach. This Grilled Rooster salad with Strawberries and Spinach will make it easier to attain your protein objectives and fill your plate with taste and colour!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it is going to 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 website is linked to WW recipe builder (solely works out of your telephone) so it is going to robotically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight loss plan for the previous few years for muscle acquire, 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 a whole lot 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 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 achieve my protein objectives, 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. If you happen to’re undecided how a lot protein it is best to 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 so forth. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to purpose for no less than 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform could have to restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, should 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 checklist, 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 sure 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 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 checklist is complete and consists of the whole lot you want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (4/20)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Rooster with 2 ounces baguette
D: Tofu Poke Bowls (recipe x 2)
Whole Energy: 1,410* Protein: 121.5 g
TUESDAY (4/21)
B: Whipped Cottage Cheese Bowl
L: Greek Goddess Caesar Salad with Rooster with 2 ounces baguette
D: Enchilada Turkey Meatloaf with Instantaneous Pot Black Beans and Garlic Mashed Potatoes
Whole Energy: 1,434* Protein: 130.5 g
WEDNESDAY (4/22)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: LEFTOVER Enchilada Turkey Meatloaf with Instantaneous Pot Black Beans and Garlic Mashed Potatoes
D: Lasagna with Arugula Salad (recipe x 2)**
Whole Energy: 1,479* Protein: 123.5 g
THURSDAY (4/23)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: LEFTOVER Lasagna with Arugula Salad
Whole Energy: 1,372* Protein: 123.5 g
FRIDAY (4/24)
B: Strawberry Banana Smoothie with ¼ cup nonfat plain Greek yogurt
L: Tuna White Bean Salad
D: Chili Lime Air Fryer Salmon with Avocado Mango Salsa and Cilantro Lime Rice
Whole Energy: 1,434* Protein: 125 g
SATURDAY (4/25)
B: Tropical Chia Pudding (recipe x 2)
L: Spicy Thai Shrimp Salad (recipe x 2)
D: DINNER OUT
Whole Energy: 725* Protein: 46 g
SUNDAY (4/26)
B: Breakfast Taco Scramble
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) with 1 cup strawberries
D: Asian Grilled Rooster with Edamame Fried Rice and Grilled Asparagus
Whole Energy: 1,367* Protein: 126 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Put aside ½ the salad, with dressing on the facet for dinner Thursday.
*Google doc
Buying checklist
Produce
- 1 (12-ounce) PLUS 1 (1-pound) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your alternative)
- 3 medium bananas
- 2 medium kiwi
- 2 small PLUS 1 medium mango
- 4 medium PLUS 1 giant lemon
- 11 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 3 medium heads garlic
- 1 (5-inch) piece contemporary ginger
- 2 medium jalapeno (1 is optionally available, for Enchilada Meatloaf)
- 1 small bell pepper (any colour)
- 1 medium poblano pepper
- 3 medium cucumbers
- 1 pound asparagus
- 1 pound child Yukon Gold or pink potatoes
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 small bunch watermelon radish
- 2 small ears of corn (can sub 1 cup frozen kernels in Shrimp Salad, if desired)
- ½ small head (or 1 small bag shredded) purple cabbage
- 1 small bag shredded carrots
- 3 giant bunches scallions (you want about 25)
- 2 medium bunches contemporary cilantro
- 1 medium bunch contemporary Italian parsley
- 1 giant bunch/container contemporary basil
- 1 small bunch/container contemporary dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag blended child greens
- 1 giant head Romaine lettuce
- 1 medium plum tomato
- 1 small pink onion
- 1 medium white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean floor turkey
- 1 ½ kilos 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 rotisserie hen
- ¾ pound sliced deli roast beef
- 1 package deal center-cut bacon
- 1 pound giant peeled, deveined tail-off shrimp
- 1 ½ kilos (4) skin-on wild salmon fillets
- 1 ½ kilos (8) boneless, skinless hen breast cutlets
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 contemporary peppercorns)
- Vanilla bean paste or vanilla extract
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Dijon mustard
- Crushed pink pepper flakes
- Honey
- Unseasoned rice vinegar
- Floor ginger
- Turmeric
- Chili powder
- Toasted sesame oil
- Decreased sodium soy sauce*
- Toasted sesame seeds
- Sriracha or sriracha mayo (optionally available, for topping Tofu Poke Bowl)
- Onion powder
- Coriander
- Smoked paprika
- Inexperienced Tabasco
- Tajin Basic or chili-lime seasoning
- Teriyaki sauce
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 2 (14-ounce) containers extra-firm tofu
- 3 (16-ounce) containers low fats cottage cheese (I really like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small tub whipped butter
- 1 pint unsweetened vanilla almond milk
- 1 quart skim, low fats or plain non-dairy milk of your alternative
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 giant wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub Parmesan in Lasagna, if desired)
Grains*
- 1 small package deal dry lengthy grain rice
- 1 small dry brown rice (or 5 cups pre-cooked)
- 1 small package deal fast oats
- 1 package deal no-boil lasagna noodles
- 1 (14-ounce) baguette or French bread (lower 4 ounces contemporary and freeze the remainder for Sunday lunch)
Canned and Jarred
- 1 small jar salsa
- 1 (4-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
- 1 (10-ounce) can gentle enchilada sauce (or elements to make your individual)
- 1 (4-ounce) can gentle chopped inexperienced chilies
- 1 small can/jar anchovy fillets
- 1 small jar capers
- 2 (3-ounce) packets tuna in water
- 1 (15.5-ounce) can low sodium Navy beans
- 1 (32-ounce) carton low sodium hen broth
Frozen
- 1 medium package deal shelled edamame
- 1 small package deal corn kernels
- 1 medium package deal strawberries
Misc. Dry Items
- 1 (1-pound) package deal dry black beans
- 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want 6 tablespoons)
- 1 small package deal entire roasted, salted cashews (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small package deal chia seeds
- 1 small package deal floor flaxseed (meal)
- 1 small container/package deal unflavored protein powder
- Monk fruit sweetener
- Corn starch
*You should buy gluten free, if desired
