A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I hope everybody had a blessed Thanksgiving that was stuffed with household, buddies and laughter! Now that the massive day is over- what will we do with all of the leftovers lol? Fortunately fairly a couple of of my leftover recipes are excessive protein like this Turkey Cuban Sandwich or this Turkey Pot Pie– good for these chilly days and simple to serve in ramekins for portion management! Completely satisfied Black Friday Buying and don’t overlook to help your favourite native companies for Store Small Saturday!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Up to now 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 is going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein food regimen for the previous few years for muscle acquire, and it’s been a complete recreation 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 whole lot of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When you 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 usually divide it throughout three meals. For instance, if my aim 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. When you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
When 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 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 no less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician on your particular wants.
Word
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might have to restrict protein to keep away from issues. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs 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! When you want to get on the e-mail record, 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 sure 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating 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 subsequent day. The grocery record is complete and contains all the things you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (12/1)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,367* Protein: 105.5g
TUESDAY (12/2)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: On the spot Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa and a couple of ounces avocado
Whole Energy: 1,126* Protein: 100.5g
WEDNESDAY (12/3)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: LEFTOVER On the spot Pot Cuban Pork with Arroz Congri and Fast Cabbage Slaw
Whole Energy: 1,253* Protein:103.5g
THURSDAY (12/4)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Beef Barley Soup with 2 ounces entire grain baguette
Whole Energy: 1,155* Protein: 107g
FRIDAY (12/5)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast
L: LEFTOVER Beef Barley Soup with 2 ounces entire grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas
Whole Energy: 1,300* Protein: 103.5g
SATURDAY (12/6)
B: Pumpkin Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT
Whole Energy: 529* Protein: 34g
SUNDAY (12/7)
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (recipe x 2)
D: 30 Cloves Garlic Rooster with On the spot Pot Mashed Potatoes and Roasted Parmesan Inexperienced Beans
Whole Energy: 1,429* Protein: 104g
*That is only a information, girls 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying record
Produce
- 2 massive bananas
- 1 massive lemon
- 1 medium grapefruit
- 2 medium limes
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
- 1 massive cucumber
- 2 medium pink bell peppers
- 1 medium inexperienced bell pepper
- 1 massive Fresno chili
- ¾ pound inexperienced beans
- ¾ pound sliced mushrooms
- 1 medium head broccoli florets
- 1 small bunch celery
- 2 medium carrots
- 1 pound child gold or pink potatoes
- 2 kilos Russet potatoes
- 4 massive heads garlic
- 1 (2-inch) piece recent ginger
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1/2 small head white cabbage
- 1 medium head Romaine or Butter lettuce
- 1 small bunch scallions
- 1 small bunch/container recent thyme
- 1 small bunch/container recent chives
- 1 small bunch/container recent oregano
- 1 small bunch recent cilantro (can sub oregano for garnish on Cuban Pork, if desired)
- 1 small bunch recent Italian parsley
- 1 dry pint grape or cherry tomatoes
- 1 container recent salsa
- 1 small pink onion
- 4 small yellow onions
Meat, Poultry and Fish
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 6 bone-in rooster thighs
- 1 pound peeled and deveined massive shrimp
- 1 ½ kilos sushi grade tuna
- 1 ½ kilos (4) skin-on salmon filets
- 3 kilos boneless pork shoulder blade roast
- 1 ½ kilos beef stew meat, equivalent to chuck
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)
- Vanilla extract
- Cinnamon
- Pumpkin pie spice
- Maple syrup
- Garlic powder
- Scorching sauce (equivalent to Cholula)
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Frank’s RedHot sauce
- Furikake (can sub sesame seeds if desired)
- Mayonnaise
- Lowered sodium soy sauce*
- Bay leaves
- Cumin
- Oregano
- Apple cider vinegar
- Dijon mustard
- Floor cloves
- Madras curry powder
- Pink wine vinegar
- Smoked paprika
- Ancho chili powder
- Cayenne pepper
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 small container mild bitter cream
- 1 small container whipped butter
- 1 pint low fats buttermilk
- 1 bottle/jar mild blue cheese or ranch dressing (or elements to make your individual)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag or block gruyere or cheddar cheese (non-obligatory, for Mushroom Spinach Eggs)
- 1 package deal cotija, queso blanco or queso fresco
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 small loaf sliced entire grain bread
- 1 (10-ounce) multigrain baguette
- 1 package deal corn tortillas
- 1 small package deal oat flour
- 1 package deal lasagna noodles (NOT no-boil)
- 1 small package deal dry pearled barley (if shopping for from bulk bin, you want 2/3 cup)
- 1 small package deal dry brown rice (or 4 cups pre-cooked)
- 1 small package deal dry lengthy grain white rice
Canned and Jarred
Misc. Dry Items
- Baking powder
- Cornstarch
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 bottle mild dry white wine (equivalent to Kim Crawford Illuminate Sauv Blanc)
*You should purchase gluten free, if desired
