A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Memorial Day is nearly right here! Meaning longer days, hotter climate, and the unofficial begin of summer season! Mud off the grill, flip up the music, and begin sending out these BBQ invitations! One of the best half? You’ll be able to nonetheless take pleasure in all of your favourite cookout flavors whereas staying on monitor along with your protein targets. Dishes like my Grilled Chimichurri Steak and this Juicy Lucy burger show that wholesome consuming doesn’t imply lacking out on the enjoyable. Add just a few refreshing drinks or mocktails, and a candy deal with to complete the day like my Crimson, White and Blue Trifle, is the right ending to your yard celebration!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To this point I’ve every part 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’s going to routinely provide the new factors.
Why Excessive Protein?
As lots of you recognize, 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 numerous you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 purpose is 120 grams of protein per day, I intention for at the least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure 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 many others. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your targets, you must intention for at the least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, your age, weight, and many others. All the time speak to your nutritionist or dietician to 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 problems. It’s all the time finest 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, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures 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 certain 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 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 Weight-reduction 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 subsequent day. The grocery record is complete and consists of every part it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (5/18)
B: Egg White Grill
L: Tuna White Bean Salad
D: Air Fryer Peanut Curry Tofu (recipe x 2) and 1 cup steamed (in pod) edamame
Whole Energy: 1,395* Protein: 123 g
TUESDAY (5/19)
B: Egg White Grill
L: Tuna White Bean Salad
D: Instantaneous Pot Braised Beef with 2 corn tortillas and Pico de Gallo (recipe x 2) and 1 ounce avocado
Whole Energy: 1,273* Protein: 123 g
WEDNESDAY (5/20)
B: Egg White Grill
L: LEFTOVER Instantaneous Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Air Fryer Asian Meatballs
Whole Energy: 1,319* Protein: 122 g
THURSDAY (5/21)
B: Egg White Grill
L: LEFTOVER Instantaneous Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Rooster Crust Pizza with 2 cups romaine with Greek Yogurt Caesar Salad Dressing
Whole Energy: 1,230* Protein: 126 g
FRIDAY (5/22)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Instantaneous Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Salmon Coconut Curry with Spinach and Chickpeas** with ½ entire wheat naan
Whole Energy: 1,353* Protein: 120.5 g
SATURDAY (5/23)
B: Breakfast Quesadillas (recipe x 4)
L: Arugula Salmon Salad with Capers and Shaved Parmesan (recipe x 4)
D: DINNER OUT
Whole Energy: 633* Protein: 67.5 g
SUNDAY (5/24)
B: Whipped Cottage Cheese Bowls (recipe x 2)
L: Chilled Italian Shrimp and Tortellini Pasta and Grilled Pesto Rooster and Tomato Kebabs
D: Turkey Burger with Low Carb Potato Salad and Grilled Asparagus
Whole Energy: 1,471* Protein: 127 g
*That is only a information, girls ought to intention 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
** Make an additional pound of salmon (plain) for lunch on Saturday, if desired
*Google doc
Procuring record
Produce
- 1 (2-pound) container recent strawberries
- 1 dry pint recent blueberries
- 1 dry pint recent raspberries
- 1 dry pint recent blackberries
- 5 medium lemons
- 3 medium limes
- 2 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 1 (5-inch) piece recent ginger
- 2 medium jalapenos or serrano peppers
- 1 massive Fresno chili
- 1 massive purple bell pepper
- 1 pound asparagus
- 1 small head broccoli florets
- 1 pound cauliflower florets (or 1 small head)
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 massive bunch/container recent basil
- 1 small bunch/container recent dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 massive head romaine lettuce
- 8 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small purple onion
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 2 ¼ kilos boneless, skinless rooster breasts
- 2 kilos 93% lean floor turkey
- 1 pound 93% lean floor rooster
- 1 package deal rooster breakfast sausage (should buy frozen, if desired)
- 2 kilos jumbo shrimp
- 2 ½ kilos wild salmon skin-on filets
- 1 (3-pound) 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
- Vanilla bean paste or vanilla extract
- Dijon mustard
- Crimson wine vinegar
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- Olive oil mayonnaise (akin to Sir Kensington)
- Paprika
- Balsamic vinegar
- Decreased sodium soy sauce*
- Madras curry powder
- Sriracha sauce
- Oregano
- Cumin
- Bay leaves
- Cinnamon sticks
- Sesame oil
- Sesame seeds
- Italian seasoning
Dairy & Misc. Refrigerated Objects
1 pint liquid egg whites
1 dozen massive eggs
2 (14-ounce) packages extra-firm tofu
1 (16-ounce) PLUS 1 (32-ounce) container low-fat cottage cheese
1 (5.3-ounce) container nonfat plain Greek yogurt
1 massive wedge recent Parmesan cheese
1 (8-ounce) package deal sliced cheddar or American cheese
1 (8-ounce) bag shredded decreased fats cheddar
1 (8-ounce) bag shredded part-skim mozzarella
Grains*
1 package deal gentle multi-grain English muffins
1 package deal hamburger buns
1 package deal (7-inch) low carb entire wheat tortillas (akin to Mission Carb Steadiness)
1 massive package deal corn tortillas (you want 14)
1 package deal entire wheat naan
1 package deal seasoned entire wheat breadcrumbs
1 package deal plain panko breadcrumbs
1 small package deal dry brown rice (or 3 cups pre-cooked)
Canned and Jarred
1 small jar/can anchovies
1 (15-ounce) can chickpeas
1 (15.5-ounce) Navy beans
1 (14-ounce) can gentle coconut milk
1 (14-ounce) can diced tomatoes
1 small jar marinara or pizza sauce
1 small jar salsa (non-obligatory, for serving with Quesadillas)
1 medium jar dill pickles
1 small jar capers
1 (14-ounce) can beef broth
2 (3-ounce) packets tuna in water
1 (2.25-ounce) can sliced black olives
1 small can/jar chipotle peppers in adobo
1 small jar peanut butter
Frozen
- 1 massive package deal in-pod edamame
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 (8.5-ounce) package deal shelf secure ricotta spinach tortellini (I like Delallo. Can purchase recent, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 cup)
- 1 small package deal peanuts (if shopping for from bulk bin, you want ¼ cup)
- Monk fruit sweetener or sweetener of your alternative
Non-Meals Objects
*You should purchase gluten free, if desired
