A free, 7-day excessive protein food 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 Eating regimen Meal Plan
Vivid sunshine and hotter temps are right here as we formally kick-off summer time! The grill is fired up, and we’re all about celebrating! Joyful Father’s Day to all of the dad’s on the market!!
This 12 months, skip the ties and socks and deal with Dad to what he actually desires: mouthwatering flavors, yard laughs, and extra time spent with household. From juicy steaks to contemporary summer time sides, these recipes are positive to make him really feel further particular!
Toast dad with a chilly drink, finish the meal with a candy deal with like these 3-Ingredient Strawberries Romanoff, and make this Father’s Day unforgettable—as a result of dads deserve the very best bites and the very best reminiscences!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve all the things from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it’ll routinely provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein food plan for the previous few years for muscle acquire, and it’s been a complete sport 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 numerous you wrestle with hitting your protein objectives, 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 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 at the very least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein it is 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 forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to intention for at the very least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so forth. 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 decreased kidney operate might have to restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being situations.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! When you 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 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 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 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 checklist is complete and contains all the things that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (6/15)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Hen Brown Rice Bowl (recipe x 4)
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Complete Energy: 1,353* Protein: 122 g
TUESDAY (6/16)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Hen Brown Rice Bowl
D: Smash Tacos with Prompt Pot Refried Beans
Complete Energy: 1,402* Protein: 129 g
WEDNESDAY (6/17)
B: Peach Pie Cottage Cheese Bowls
L: Hen Brown Rice Bowl
D: Skillet Lasagna with Broccoli Cauliflower Salad
Complete Energy: 1,318* Protein: 121 g
THURSDAY (6/18)
B: Peach Pie Cottage Cheese Bowls
L: Hen Brown Rice Bowl
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Complete Energy: 1,266* Protein: 125 g
FRIDAY (6/19)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Tuna Egg Salad over 2 cups combined greens
D: Salmon Caesar Salad with 2 ounces multigrain baguette
Complete Energy: 1,265* Protein: 123 g
SATURDAY (6/20)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: DINNER OUT
Complete Energy: 597* Protein: 43.5 g
SUNDAY (6/21)
B: Breakfast Taco Scramble with 1 cup watermelon
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Grilled Steak Fajitas with Fast Black Beans
Complete Energy: 1,538* Protein: 120.5 g
*That is only a information, ladies 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Procuring checklist
Produce
- 3 medium bananas
- 2 medium peaches
- 1 mini watermelon
- 2 (6-ounce) containers contemporary berries (your selection)
- 4 medium candy crimson apples
- 2 medium lemons
- 1 medium lime
- 3 small (5-ounce) Hass avocados
- 1 small PLUS 2 medium PLUS 1 massive crimson bell pepper
- 3 medium yellow or orange bell peppers
- 2 massive cubanelle peppers
- 2 medium heads garlic
- 1 small shallot
- 1 massive zucchini
- 1 (13-ounce) head broccoli florets
- 1 (13-ounce) head cauliflower
- 1 small bunch celery
- 1 pound child gold or crimson potatoes
- 1 medium bunch scallions
- 1 massive bunch contemporary cilantro
- 1 medium bunch culantro (if you could find it. Non-compulsory, for Sofrito)
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 (5-ounce) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag combined greens
- 1 massive head Romaine lettuce
- 2 dry pints cherry or grape tomatoes
- 1 small container Pico de Gallo (or substances to make your personal)
- 2 small crimson onions
- 1 small PLUS 5 medium yellow onions
Meat, Poultry and Fish
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 ½ kilos flank steak
- 2 rotisserie chickens (or 2 kilos pre-cooked rooster breast. Purchase one on the finish of the week)
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
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)
- Fantastic sea salt
- Pepper grinder (or contemporary peppercorns)
- Vanilla extract (non-obligatory, for Strawberry Smoothie)
- Cinnamon
- Honey
- Adobo seasoning
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sriracha sauce
- Mayonnaise
- Cholula sizzling sauce
- Sesame oil
- Thai candy chili sauce
- Multi-color sesame seeds
- Cayenne (non-obligatory, for Refried Beans)
- Thyme
- Sage
- Crimson wine vinegar
- Sazon seasoning
- Soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages further agency tofu
- 1 18-pack massive eggs
- 1 (5.3-ounce) PLUS 1 (16-ounce) container low fats cottage cheeseÂ
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small chunk gruyere cheese
- 1 small wedge contemporary Parmesan cheese
- 1 quart low fats milk (comparable to Fairlife or dairy-free with protein)
Grains*
- 1 small bundle dry brown rice (or 4 cups pre-cooked)
- 1 bundle dry pasta comparable to Mafalda, Campanelle, bow ties or lasagna noodles
- 1 bundle dry orzo pasta
- 1 massive bundle corn tortillas
- 1 (8-ounce) multigrain baguette or bread loaf
Canned and JarredÂ
- 1 small jar capers
- 1 small jar/can anchovy fillets
- 1 (15-ounce) can black beans
- 1 (4-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 small jar salsa
- 1 (2.6-ounce) packet decreased sodium gentle tuna in water
- 1 (32-ounce) carton rooster broth
Frozen
- 1 small bag edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored or vanilla protein powder
- 1 small bundle dry pinto beans
- 1 small bundle dry lentils (or 3 cups pre-cooked)
- 1 small bundle brown sugar
- Monk fruit sweetener (non-obligatory, for Strawberry Smoothie)
- 1 small bundle rooster bouillon (or jar Higher than Bouillon)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle shelled walnuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
Non-Meals Gadgets
*You should purchase gluten free, if desired
