A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Don’t let the beginning of the vacation season make you suppose that you just that you could’t keep on observe together with your protein objectives—you completely can! With some planning and scrumptious high-protein recipes, your vacation desk can keep festive and aligned together with your objectives. My Herb and Salt-Rubbed Dry Brine Turkey has over 45g of protein or this Sheet Pan Thanksgiving Dinner with 59g of protein will maintain you fueled and your visitors completely satisfied!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. Up to now I’ve every thing 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 telephone) so it can routinely provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein weight-reduction 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 loads of you battle 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 purpose 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 meals, espresso, drinks, fruits, snacks, dessert, and so forth. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must purpose for at the least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform 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 growing protein consumption, particularly you probably have any underlying well being situations.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a 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 checklist, 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 certain 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 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 Food 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 every thing that you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (11/17)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls (½ recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Complete Energy: 1,282* Protein: 102g
TUESDAY (11/18)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls
D: Enchilada Turkey Meatloaf with Arroz Congri
Complete Energy: 1,240* Protein: 104.5g
WEDNESDAY (11/19)
B: Strawberry Banana Smoothie
L: LEFTOVER Enchilada Turkey Meatloaf with Arroz Congri
D: Gradual Cooker Beef Stew with 2 ounces complete wheat French bread
Complete Energy: 1,314* Protein: 120.5g
THURSDAY (11/20)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette
D: Sheet Pan Hen Scarpariello
Complete Energy: 1,299* Protein: 109g
FRIDAY (11/21)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette
D: Fish Florentine with Immediate Pot Mashed Potatoes
Complete Energy: 1,251* Protein: 122.5g
SATURDAY (11/22)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: BBQ Hen Quesadilla (recipe x 4)
D: DINNER OUT
Complete Energy: 608* Protein: 44.5g
SUNDAY (11/23)
B: Savory Metal Reduce Oats (recipe x 4)
L: Sausage Tortellini Soup
D: Turkey Roulade with Inexperienced Bean Casserole
Complete Energy: 1,306* Protein: 125.5g
*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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Procuring checklist
Produce
- 1 medium banana
- 2 medium candy apples
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small container recent salsa and/or guacamole (non-obligatory, for Breakfast Quesadilla)
- 2 medium head garlic
- 1 (2-inch) piece recent ginger
- 1 small PLUS 1 giant shallot
- 1 small jalapeno (non-obligatory, for Enchilada Meatloaf)
- 1 small inexperienced bell pepper
- 1 small PLUS 2 medium purple bell peppers
- 2 kilos inexperienced beans
- 2 kilos cremini mushrooms
- 1 (4-ounce) container complete white mushrooms
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold potatoes
- 2 pound Russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 2 giant bunches scallions (you want about 20)
- 1 small bunch recent Italian parsley
- 1 medium bunch recent cilantro
- 1 small bunch/container recent oregano
- 1 small bunch/container recent sage
- 1 small bunch/container recent thyme (can sub 1 teaspoon dry in Shrimp Bowl, if desired)
- 1 medium tomato
- 2 small purple onions
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle cooked rooster breakfast sausage hyperlinks
- ½ pound uncooked rooster breakfast sausage
- 1 ¼ pound uncooked candy Italian rooster sausage
- ¾ pound (4) boneless, skinless rooster cutlets
- 4 boneless, skinless rooster thighs
- 1 ½ kilos 93% lean floor turkey
- 1 (2 ½ pound) skin-on turkey breast half
- 10 ounces (12) jumbo shrimp
- 1 ¼ pound (4) thick skinless white agency fish fillets (resembling grouper, flounder, bass or halibut)
- 3 kilos boneless chuck beef roast
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)
- Vanilla extract (non-obligatory, for Smoothie)
- Adobo seasoning
- Crushed purple pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Decreased sodium soy sauce*
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Objects
- 1 (9-ounce) bundle 3 cheese tortellini (resembling Buitoni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 pint low fats milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) carton low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 small container mild bitter cream (I want Breakstone’s)
- 1 (32-ounce) container plain low fats yogurt
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small field butter
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded lowered fats cheddar cheese
- 1 (8-ounce) bag shredded lowered fats Mexican mix cheese
- 1 small wedge recent Pecorino Romano
- 1 small wedge recent Parmesan cheese
Grains*
- 1 bundle low carb complete wheat tortillas (resembling Mission or La Tortilla Manufacturing facility)
- 1 giant loaf complete wheat French bread (you want 13 ounces)
- 1 bundle gnocchi
- 1 small bundle dry quinoa
- 1 small bundle dry lengthy grain white rice
- 1 small bundle fast oats
- 1 small bundle fast cooking metal reduce oats (resembling Bob’s Pink Mill)
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or elements to make your individual)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can lowered sodium black beans
- 1 (4-ounce) can chopped delicate inexperienced chili
- 1 jar cherry peppers or banana peppers
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton lowered or low sodium rooster or vegetable broth
- 1 (32-ounce) carton rooster broth
- 1 (32-ounce) carton unsalted rooster bone broth (resembling Pacific Meals)
- 1 small jar easy peanut butter
Frozen
- 1 small bundle corn kernels
- 1 small bundle peas
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle floor flax(meal)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of selection for Strawberry Smoothie
- 1 jar Higher than Bouillon Roasted Hen
- 1 small bundle uncooked sugar
Non-Meals Objects
- Cooking twine
- Heavy obligation aluminum foil
*You should buy gluten free, if desired
