A free, 7-day excessive protein food 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 Weight loss plan Meal Plan
As our kiddos head again to highschool, it’s extra essential than ever to begin their break day proper. A high-protein breakfast offers lasting power, serving to assist focus, focus, and reminiscence within the classroom. Whether or not it’s a Breakfast Quesadilla, Burrito, Bagel, or Waffles, you possibly can really feel good realizing you’re fueling their day with the vitamins they should thrive — throughout lunchtime and past!
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. To date I’ve every little thing 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 cellphone) so it is going to routinely provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein food plan for the previous few years for muscle achieve, 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 a variety of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for at the very least 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 forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your targets, it’s best to goal for at the very least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who 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 sure 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss 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 following day. The grocery checklist is complete and consists of every little thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (8/11)
B: Strawberry Banana Smoothie
L: Rooster Cutlet Caprese Salad
D: White Bean Scampi with Linguine
Whole Energy: 1,448* Protein: 111g
TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Rooster Cutlet Caprese Salad
D: Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,339* Protein: 118.5g
WEDNESDAY (8/13)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Rooster Cutlet Caprese Salad
D: LEFTOVER Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,228* Protein: 106g
THURSDAY (8/14)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Rooster Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**
Whole Energy: 1,309* Protein: 109g
FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Rooster Membership Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus
Whole Energy: 1,259* Protein: 100.5g
SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup combined berries
L: Rooster Membership Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT
Whole Energy: 754* Protein: 42.5g
SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Whole Energy: 1,405* Protein: 112.5g
*That is only a information, girls ought to goal 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 so forth.
**Make an additional 3 cups rice for dinner Friday.
Purchasing checklist
Produce
- 2 medium (ripe) bananas
- 2 (12-ounce) containers contemporary strawberries
- 3 (6-ounce) containers contemporary berries (your selection)
- 2 medium nectarines
- 2 medium kiwis
- 2 small mangoes
- 5 medium apples
- 2 medium limes
- 2 small lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 1 massive head garlic
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno (non-obligatory, for Black Bean Salad)
- 1 medium yellow bell pepper
- 1 small PLUS 1 medium crimson bell pepper
- 2 medium cucumbers
- 2 medium PLUS 2 massive zucchini
- 1 small PLUS 1 medium ears of corn
- 1 pound asparagus
- 1 small bunch scallions
- 1 massive bunch/container contemporary basil
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 (1-pound) clamshell/bag combined child greens
- 1 (8-ounce) clamshell/bag child spinach
- 1 massive head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 dry pint heirloom cherry or grape tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 3 medium PLUS 2 massive vine-ripened tomatoes
- 2 medium plum tomatoes
- 2 small crimson onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli hen or turkey breast
- 1 massive bundle center-cut bacon (you want 14 strips)
- 1 pound (2) boneless, skinless hen breasts
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
- 1 ½ kilos uncooked sushi grade tuna
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 contemporary peppercorns)
- Sesame oil
- Sesame seeds
- Sriracha sauce
- Balsamic vinegar
- Paprika
- Garlic powder
- Onion powder
- Thyme
- Sage
- Oregano
- Crimson wine vinegar
- Chili powder
- Bay leaves
- Cumin
- Decreased sodium soy sauce*
- Rice vinegar
- Furikake (can sub sesame seeds as topping on Poke Stack, if desired)
- Mayonnaise
- Crushed crimson pepper flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 (9-inch) pie dough
- 1 pint low fats milk
- 1 (8-ounce) bottle skim milk (can sub ½ cup low fats milk in Zucchini Quiche, if desired)
- 1 pint unsweetened vanilla almond milk
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small field common or unsalted butter
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) container contemporary Bocconcini mozzarella (balls)
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 medium bag dry brown rice (or 8 cups pre-cooked)
- 1 bundle dry orzo pasta
- 1 bundle entire wheat linguine (I like Delallo)
- 1 bundle seasoned breadcrumbs
- 1 bundle panko breadcrumbs
- 1 small loaf sourdough bread
- 1 massive bundle crunchy corn taco shells (you want 16)
Canned and Jarred
- 2 (15-ounce) cannellini or navy beans
- 1 (15.5-ounce) can black beans
- 1 (8-ounce) can tomato sauce
Frozen
- 1 small bundle shelled edamame
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 small bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 small bundle dried unsweetened shredded coconut
- 1 single serve bottle dry white wine
Non-Meals Gadgets
*You should buy gluten free, if desired
