A free, 7-day excessive protein eating 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
You may nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This lovely Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter word my Fish Florentine rivals a elaborate restaurant! A Moist Chocolate Cake or Chocolate Lined Strawberries would be the excellent ending to a fantastic meal!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Thus far I’ve all the things 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 cellphone) so it’s going to mechanically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, and it’s been a complete sport 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 plenty of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure 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 possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to intention for not less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Word
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate 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 growing protein consumption, particularly you probably have any underlying well being situations.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Group 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! For those who 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 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 following day. The grocery record is complete and consists of all the things it is advisable make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Whole Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Whole Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Prompt Pot Spaghetti with Meat Sauce and Arugula Salad
Whole Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Whole Energy: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Whole Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Rooster Quesadilla with 2 tablespoons mild bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Whole Energy: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Sluggish Cooker Peanut Rooster over 1 cup rice noodles with 1 cup steamed broccoli
Whole Energy: 1,578* Protein: 122.5 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.
Procuring record
Produce
- 3 medium PLUS 1 massive ripe bananas
- 1 massive crimson pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium crimson or pink grapefruit
- 2 massive lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 massive heads garlic
- 1 massive shallot
- 1 (3-inch) piece recent ginger
- 1 medium jalapeno
- 1 medium crimson or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium crimson beets
- 2 medium golden beets
- 2 kilos Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 package deal tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small crimson onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- ½ pound uncooked candy Italian hen or turkey sausage (about 3 small hyperlinks)
- 2 ½ kilos boneless, skinless hen breasts
- 6 medium boneless, skinless hen thighs
- 1 pound 93% lean floor turkey or beef
- 4 filet mignon steaks
- 2 kilos (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ kilos uncooked sushi grade tuna
- 1 ¼ kilos massive peeled and deveined shrimp
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
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Decreased sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed crimson pepper flakes
- Italian seasoning
- Fish sauce (elective, for Peanut Rooster)
- Curry powder
- Turmeric
- Cinnamon
- Scorching sauce or salsa (elective, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fats (greater protein) milk, reminiscent of Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small field butter
- 1 small container mild bitter cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag decreased fats Mexican cheese mix
- 1 massive wedge recent Parmesan cheese
Grains*
- 1 package deal dry rice noodles
- 1 small field cornflakes (or crushed cornflake crumbs)
- 1 package deal panko breadcrumbs
- 1 massive package deal low carb complete wheat tortillas (reminiscent of La Tortilla Manufacturing facility)
- 1 package deal corn tortillas
- 1 package deal complete grain flatbreads or pita
- 1 small package deal dry brown rice
- 1 package deal spaghetti, bucatini or linguine
- 1 small package deal all-purpose or white complete wheat flour
Canned and Jarred
Frozen
- 1 medium package deal strawberries
- 1 (10-ounce) package deal chopped spinach
- 1 small package deal shelled edamame
Misc. Dry Items
- Baking powder
- 1 bag mini chocolate chips
- 1 small package deal brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of selection (elective, for Strawberry Smoothie)
- 1 small package deal floor flax (meal)
- 1 small package deal pepitas (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal roasted, salted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 package deal hen bouillon cubes
- 1 small package deal unflavored protein powder
*You should buy gluten free, if desired
