A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Memorial Day is sort of right here! Meaning longer days, hotter climate, and the unofficial begin of summer time! Mud off the grill, flip up the music, and begin sending out these BBQ invitations! The perfect half? You may nonetheless get pleasure from all of your favourite cookout flavors whereas staying on monitor together with your protein objectives. Dishes like my Grilled Chimichurri Steak and this Juicy Lucy burger show that wholesome consuming doesn’t imply lacking out on the enjoyable. Add just a few refreshing drinks or mocktails, and a candy deal with to complete the day like my Crimson, White and Blue Trifle, is the right ending on your yard celebration!
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 this point I’ve every thing 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 telephone) 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 achieve, 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 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. 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 objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided 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 many others. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your objectives, it is best to goal for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician on your particular wants.
Notice
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 problems. It’s at all times 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, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may 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 listing, you may 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 may 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight-reduction 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 listing is complete and contains every thing you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (5/18)
B: Egg White Grill
L: Tuna White Bean Salad
D: Air Fryer Peanut Curry Tofu (recipe x 2) and 1 cup steamed (in pod) edamame
Whole Energy: 1,395* Protein: 123 g
TUESDAY (5/19)
B: Egg White Grill
L: Tuna White Bean Salad
D: Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo (recipe x 2) and 1 ounce avocado
Whole Energy: 1,273* Protein: 123 g
WEDNESDAY (5/20)
B: Egg White Grill
L: LEFTOVER Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Air Fryer Asian Meatballs
Whole Energy: 1,319* Protein: 122 g
THURSDAY (5/21)
B: Egg White Grill
L: LEFTOVER Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Rooster Crust Pizza with 2 cups romaine with Greek Yogurt Caesar Salad Dressing
Whole Energy: 1,230* Protein: 126 g
FRIDAY (5/22)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Prompt Pot Braised Beef with 2 corn tortillas and Pico de Gallo and 1 ounce avocado
D: Salmon Coconut Curry with Spinach and Chickpeas** with ½ entire wheat naan
Whole Energy: 1,353* Protein: 120.5 g
SATURDAY (5/23)
B: Breakfast Quesadillas (recipe x 4)
L: Arugula Salmon Salad with Capers and Shaved Parmesan (recipe x 4)
D: DINNER OUT
Whole Energy: 633* Protein: 67.5 g
SUNDAY (5/24)
B: Whipped Cottage Cheese Bowls (recipe x 2)
L: Chilled Italian Shrimp and Tortellini Pasta and Grilled Pesto Rooster and Tomato Kebabs
D: Turkey Burger with Low Carb Potato Salad and Grilled Asparagus
Whole Energy: 1,471* Protein: 127 g
*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 many others.
** Make an additional pound of salmon (plain) for lunch on Saturday, if desired
Purchasing listing
Produce
- 1 (2-pound) container contemporary strawberries
- 1 dry pint contemporary blueberries
- 1 dry pint contemporary raspberries
- 1 dry pint contemporary blackberries
- 5 medium lemons
- 3 medium limes
- 2 small (4-ounce) Hass avocados
- 2 medium heads garlic
- 1 (5-inch) piece contemporary ginger
- 2 medium jalapenos or serrano peppers
- 1 giant Fresno chili
- 1 giant pink bell pepper
- 1 pound asparagus
- 1 small head broccoli florets
- 1 pound cauliflower florets (or 1 small head)
- 2 (12-ounce) packages riced cauliflower (can purchase frozen, if desired)
- 1 small bunch celery
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 giant bunch/container contemporary basil
- 1 small bunch/container contemporary dill
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 giant head romaine lettuce
- 8 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small pink onion
- 1 small white onion
- 2 small yellow onions
Meat, Poultry and Fish
- 2 ¼ kilos boneless, skinless hen breasts
- 2 kilos 93% lean floor turkey
- 1 pound 93% lean floor hen
- 1 bundle hen breakfast sausage (can purchase frozen, if desired)
- 2 kilos jumbo shrimp
- 2 ½ kilos wild salmon skin-on filets
- 1 (3-pound) chuck 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 contemporary peppercorns)
- Onion powder
- Garlic powder
- Vanilla bean paste or vanilla extract
- Dijon mustard
- Crimson wine vinegar
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- Olive oil mayonnaise (akin to Sir Kensington)
- Paprika
- Balsamic vinegar
- Diminished sodium soy sauce*
- Madras curry powder
- Sriracha sauce
- Oregano
- Cumin
- Bay leaves
- Cinnamon sticks
- Sesame oil
- Sesame seeds
- Italian seasoning
Dairy & Misc. Refrigerated Objects
1 pint liquid egg whites
1 dozen giant eggs
2 (14-ounce) packages extra-firm tofu
1 (16-ounce) PLUS 1 (32-ounce) container low-fat cottage cheese
1 (5.3-ounce) container nonfat plain Greek yogurt
1 giant wedge contemporary Parmesan cheese
1 (8-ounce) bundle sliced cheddar or American cheese
1 (8-ounce) bag shredded decreased fats cheddar
1 (8-ounce) bag shredded part-skim mozzarella
Grains*
1 bundle mild multi-grain English muffins
1 bundle hamburger buns
1 bundle (7-inch) low carb entire wheat tortillas (akin to Mission Carb Steadiness)
1 giant bundle corn tortillas (you want 14)
1 bundle entire wheat naan
1 bundle seasoned entire wheat breadcrumbs
1 bundle plain panko breadcrumbs
1 small bundle dry brown rice (or 3 cups pre-cooked)
Canned and Jarred
1 small jar/can anchovies
1 (15-ounce) can chickpeas
1 (15.5-ounce) Navy beans
1 (14-ounce) can mild coconut milk
1 (14-ounce) can diced tomatoes
1 small jar marinara or pizza sauce
1 small jar salsa (non-obligatory, for serving with Quesadillas)
1 medium jar dill pickles
1 small jar capers
1 (14-ounce) can beef broth
2 (3-ounce) packets tuna in water
1 (2.25-ounce) can sliced black olives
1 small can/jar chipotle peppers in adobo
1 small jar peanut butter
Frozen
- 1 giant bundle in-pod edamame
- 1 small bundle shelled edamame
Misc. Dry Items
- 1 (8.5-ounce) bundle shelf secure ricotta spinach tortellini (I like Delallo. Should purchase contemporary, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 cup)
- 1 small bundle peanuts (if shopping for from bulk bin, you want ¼ cup)
- Monk fruit sweetener or sweetener of your selection
Non-Meals Objects
*You should buy gluten free, if desired
