A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
That is the week, it’s lastly right here! My birthday week and my e book tour begins, I’m so excited! Be part of me in choose cities throughout the U.S. for e book signings, meet & greets, and a primary have a look at my new cookbook! Discover out all the main points, dates and places right here! Tickets required, features a signed cookbook!
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. Up to now 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 is going to routinely provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein weight loss 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 a variety of you battle 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for no less than 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein it is 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 may seek for recipes by course within the index. Relying in your objectives, it is best to intention for no less than 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so on. All the time discuss 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 diminished kidney perform could 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 if in case you have any underlying well being situations.
Lastly, should 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! For those who want to get on the e-mail checklist, 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 certain 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 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 subsequent day. The grocery checklist is complete and consists of all the things you’ll want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (10/6)
B: Strawberry Banana Smoothie
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Stuffed Shells with Arugula Salad
Complete Energy: 1,350* Protein: 106.5g
TUESDAY (10/7)
B: Excessive Protein Omelet
L: Cranberry Rooster Salad on Apple Slices
D: White Bean Pumpkin Turkey Chili with 2 tablespoons low fats Greek yogurt and Cornbread Muffins
Complete Energy: 1,164* Protein: 105g
WEDNESDAY (10/8)
B: Excessive Protein Omelet
L: Cranberry Rooster Salad on Apple Slices
D: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons low fats Greek yogurt and Cornbread Muffins
Complete Energy: 1,164* Protein: 105g
THURSDAY (10/9)
B: 15-Minute Protein Chia Seed Cereal
L: Cranberry Rooster Salad on Apple Slices
D: Beef and Broccoli with ¾ cup brown rice**
Complete Energy: 1,139* Protein: 100g
FRIDAY (10/10)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Salad Endive Wraps #
D: Fish Florentine with ¾ cup brown rice
Complete Energy: 1,153* Protein: 119g
SATURDAY (10/11)
B: Breakfast Casserole with Spinach and Feta
L: ¼ White Bean Salad
D: DINNER OUT
Complete Energy: 742* Protein: 41.5g
SUNDAY (10/12)
B: LEFTOVER Breakfast Casserole with Spinach and Feta
L: Cheeseburger Crunch Wrap (recipe x 2) with Fast Cabbage Slaw
D: Spatchcock Rooster with Candy Potatoes
Complete Energy: 1,244* Protein: 103.5g
*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. I’ve left loads of wiggle room so that you can add extra meals equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make an additional ¾ cup rice for dinner Friday.
#Eat wraps as 1 serving.
Purchasing checklist
Produce
- 1 medium banana (put in freezer for Strawberry Smoothie, if desired)
- 1 (12-ounce) container recent strawberries (should buy frozen, if desired)
- 1 (6-ounce) container berries of your alternative
- 4 medium apples
- 2 massive lemons
- 1 medium English cucumber
- 2 medium ears of corn
- 2 medium pink bell peppers
- 1 small PLUS 1 massive head broccoli florets
- 1 small bunch celery
- 1 medium head garlic
- 3 medium PLUS 3 massive shallots
- 1 (1-inch) piece recent ginger
- 1 ½ kilos (3 medium) candy potatoes
- 1 small bunch scallions
- 1 medium head endive
- ½ small head white cabbage
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch/container recent rosemary
- 1 small bunch/container recent basil or parsley
- 3 medium plum tomatoes
- 1 (1-pound) package deal Campari tomatoes
- 2 small pink onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie rooster
- 1 (3 ½-pound) entire rooster, spatchcocked
- 1 pound 93% lean floor turkey
- 2 kilos 99% lean floor turkey
- 1 pound flank steak
- 1 ¼ pound (4) white agency fish fillets
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)
- Floor white pepper
- Vanilla extract (optionally available, for Strawberry Smoothie)
- Common or mild mayonnaise
- Pink wine vinegar
- Ketchup
- Yellow mustard
- Apple cider vinegar
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Lowered sodium soy sauce*
- Sesame oil
- Toasted sesame seeds
- Paprika
- Garlic powder
Dairy & Misc. Refrigerated Objects
- 3 dozen massive eggs
- 1 pint liquid egg whites
- 1 (8-ounce) block 1/3 much less fats cream cheese (I like Philadelphia)
- 1 (16-ounce) container low fats (2%) cottage cheese (I really like Good Tradition)
- 1 (16-ounce) container low fats (2%) plain Greek yogurt
- 1 (8-ounce) container half and half
- 1 (8-ounce) container heavy cream
- 1 quart 2% milk
- 1 quart unsweetened almond milk or milk of your alternative
- 1 small field butter
- 1 (8-ounce) bag shredded part-skim mozzarella
- 1 (8-ounce) bag shredded cheddar (can sub 2/3 cup mozzarella in Excessive Protein Omelet, if desired)
- 1 (8-ounce) package deal sliced American or cheddar cheese
- 1 (12-ounce) package deal feta cheese
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 package deal (10-inch) low carb tortillas (equivalent to Tumaros)
- 1 package deal jumbo pasta shells
- 1 small package deal coarse yellow cornmeal
- 1 small package deal unbleached all-purpose flour
- 1 small package deal dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (5-ounce) can mild tuna in water
- 1 (29-ounce) can cannellini beans
- 2 (15-ounce) cans white northern or navy beans
- 1 (15-ounce) can pumpkin puree (or components to make your individual)
- 1 (4.5-ounce) can chopped inexperienced chiles
- 1 (32-ounce) carton low sodium rooster broth
- 1 small jar Manzanilla olives
- 1 small jar pesto (or components to make your individual)
- 1 jar marinara sauce (or components to make your individual)
- 1 small jar dill pickles (optionally available for Crunch Wraps)
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- 1 small container vanilla protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal granulated sugar
- 1 small package deal brown sugar
- Baking powder
- Cornstarch (optionally available, for Broccoli Beef)
*You should purchase gluten free, if desired
