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A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Summer time is the right time to get pleasure from recent, high-protein meals, and fish is among the finest choices to place in your plate. Residing on Lengthy Island makes it even higher—mates who fish (and generously share their catch-thanks, mates!) and native markets providing the catch of the day make recent fish simple to get pleasure from. However whether or not you’re cooking with recent or frozen fish, these recipes are certain to fulfill.
Strive these Wholesome Cod Fish Tacos (35g protein), Flounder Piccata (35g protein) or Fish with Tomato Sauce, White Wine and Capers (42.5g protein). They’re gentle, flavorful, and full of the protein it is advisable to keep energized by busy summer time days.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve every little thing from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it would routinely provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein weight loss 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 happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know lots of you wrestle 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided 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 so on. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you must goal for not less than 1500 energy* per day. There’s nobody measurement suits all, this can vary by your objectives, your age, weight, and so on. At all times discuss to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might have to restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 record, 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 effectively. 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 record is complete and consists of every little thing it is advisable to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (7/27)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Hen Rice Bowls
D: Ratatouille Lasagna
Complete Energy: 1,242* Protein: 122.5g
TUESDAY (7/28)
B: Heat Peach Crisp Yogurt Bowl
L: Buffalo Hen Rice Bowls
D: Shrimp Fajitas with 1 ounce avocado and Cilantro Lime Cauliflower Rice
Complete Energy: 1,290* Protein: 133g
WEDNESDAY (7/29)
B: Smoked Salmon Toast
L: Buffalo Hen Rice Bowls
D: Air Fryer Steak with Lemon Asparagus Couscous Salad
Complete Energy: 1,203* Protein: 126g
THURSDAY (7/30)
B: Smoked Salmon Toast
L: Buffalo Hen Rice Bowls
D: Turkey Stuffed Zucchini with Chickpea Salad with Cucumbers and Tomatoes
Complete Energy: 1,252* Protein: 125.5g
FRIDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 1 slice cheddar cheese and a peach
D: Grilled Salmon Kebabs with Grilled Inexperienced Bean Salad and Lemon-Parsley Foil Packet Potatoes
Complete Energy: 1,377* Protein: 122g
SATURDAY (8/1)
B: Smoked Turkey Breakfast Skillet with 1 cup cantaloupe
L: Tuna Soften (recipe x 2) with 8 child carrots
D: DINNER OUT
Complete Energy: 596* Protein: 53g
SUNDAY (8/2)
B: Zucchini Oats (recipe x 4)
L: Air Fryer BBQ Hen Tenders with Corn Tomato Avocado Salad
D: Juicy Grilled Pork Chops and White Bean Salad
Complete Energy: 1,450* Protein: 123.5g
*That is only a information, girls ought to goal 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so on.
*Google doc
Procuring record
Produce
- 3 medium peaches
- 3 medium bananas
- 1 medium cantaloupe
- 1 (6-ounce) bundle recent blueberries
- 8 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
- 1 medium English cucumber
- 5 mini (Persian) cucumbers
- 2 medium cucumbers
- 9 medium zucchinis
- 1 medium yellow squash
- 1 medium eggplant
- 1 small PLUS 2 medium pink bell pepper
- 1 small yellow bell pepper
- 1 ½ kilos inexperienced beans
- 1 (4-ounce) bundle white mushrooms
- 1 massive ear of corn
- ¾ pound skinny asparagus
- 1 small bunch celery
- 1 medium head cauliflower
- 1 massive bag child carrots
- 1 pound child pink or Yukon potatoes
- 1 massive head garlic
- 1 medium shallot
- 1 medium bunch scallions (you want about 8)
- 1 small bunch/container recent chives
- 1 small bunch/container recent thyme (can sub ½ teaspoon dry in Ratatouille, if desired)
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 small bunch/container recent oregano
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small head Iceberg lettuce
- 1 (5-ounce) clamshell/bag child spinach
- 1 small PLUS 1 massive beef steak or vine-ripened tomato
- 1 medium heirloom tomato
- 1 (1-pound) bundle cherry or grape tomatoes
- 1 (1-pound) bundle Campari tomatoes
- 2 medium pink onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 (3 to 4-ounce) bundle sliced Nova lox (smoked salmon)
- 1 bundle smoked turkey sausage, resembling kielbasa
- 1 small bundle center-cut bacon (if shopping for from meat counter, you want 2 slices)
- 1 small bundle sliced deli turkey breast (if shopping for from deli counter, you want 3 ounces)
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 ½ kilos (12) boneless, skinless hen tenderloins
- 1 1/3 kilos 93% lean floor turkey
- 1 ½ kilos (4) sirloin steaks
- 4 (6 ½-ounce) center-cut, bone-on pork chops
- 1 ½ kilos peeled and deveined shrimp
- 1 ½ kilos skinless wild salmon fillet
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)
- Cinnamon
- Every thing Bagel seasoning
- Vanilla extract (elective, for Strawberry Smoothie)
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Mild mayonnaise
- Pink wine vinegar
- BBQ sauce
- Garlic powder
- Cayenne pepper
- Crushed pink pepper flakes
- Bay leaves
- Chipotle chili powder
- Italian seasoning
- Sesame seeds
- Onion powder
- Thyme
- Sage
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container excessive protein vanilla yogurt (I really like Oikos Professional)
- 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 quart low fats milk or excessive protein dairy free milk
- 1 small field butter
- 1 small bundle sliced cheddar cheese, common or diminished fats
- 1 (8-ounce) bag shredded cheddar cheese, common or diminished fats
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small bundle feta cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle granola
- 1 loaf sliced entire grain bread (I like Dave’s Killer Skinny-Sliced Bread)
- 1 small bundle fast oats
- 1 bundle seasoned breadcrumbs
- 1 bundle seasoned panko breadcrumbs, common or entire wheat
- 1 small bundle dry entire wheat pearl couscous
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 bundle taco measurement low-carb entire wheat tortillas (resembling La Tortilla Manufacturing unit) or corn tortillas
Canned and Jarred
- 1 (29-ounce) can cannellini beans
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can low sodium black beans
- 1 small jar pitted Manzanilla olives
- 1 small jar capers (elective, for Smoked Salmon Toast)
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
- 1 (14-ounce) can hen broth
- 2 (4.5-ounce) cans tuna in water
Frozen
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle brown sugar or monk fruit sweetener
- 1 small bundle floor flax (meal)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 2 ounces)
- 1 single-serve packet unflavored or vanilla protein powder
- 1 small bottle white wine
Non-Meals Gadgets
- Bamboo or steel skewers
- Heavy responsibility aluminum foil
*You should purchase gluten free, if desired
