A free, 7-day excessive protein weight-reduction 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 Weight loss program Meal Plan
It’s time to change again to alternating between common meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no motive you may’t keep on monitor and crush your objectives. The truth is, I’ve even included a high-protein dinner for the big day on this week’s meal plan!
Replace About New WW Factors Plan
For all my WW associates, 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 the whole lot 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 mechanically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate 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 when you have any underlying well being situations.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate 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 when you have any underlying well being situations.
Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss program 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 the whole lot it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Greek Tofu Bowls (recipe x 2)
Whole Energy: 1,252* Protein: 100.5g
TUESDAY (2/11)
B: Whipped Cottage Cheese Bowls
L: Cranberry Rooster Salad on Apple Slices
D: Chipotle Rooster over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and a couple of tablespoons Mexican cheese mix
Whole Energy: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast, 2 strips bacon and an orange
L: Cranberry Rooster Salad on Apple Slices
D: Floor Beef and Broccoli Stir Fry with ¾ cup brown rice
Whole Energy: 1,433* Protein: 101g
THURSDAY (2/13)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Spicy Complete Wheat Linguine with Sausage and Roasted Peppers
Whole Energy: 1,104* Protein: 111.5
FRIDAY (2/14)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Spicy Complete Wheat Linguine with Sausage and Roasted Peppers
D: Excellent Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Excellent Baked Potato (½ recipe) and String Beans with Garlic and Oil
Whole Energy: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Straightforward Bagel with 2 tablespoons gentle cream cheese, 2 ounces lox, and 4 pink onion rings
L: Immediate Pot Garlicky Cuban Pork with 2 corn tortillas and Fast Cabbage Slaw (recipe x 2)
D: DINNER OUT
Whole Energy: 706* Protein: 53g
SUNDAY (2/16)
B: Mushroom-Spinach Scrambled Eggs (recipe x 4) with 1 slice complete grain toast, 2 strips bacon and an orange
L: LEFTOVER Immediate Pot Garlicky Cuban Pork with Arroz Congri and Fast Cabbage Slaw
D: Mediterranean Meatballs with ¼ cup nonfat plain Greek yogurt
Whole Energy: 1,443* Protein: 103.5g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
** Make an additional 3 cups rice for dinner Wednesday.
Buying checklist
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium candy pink apples
- 1 (12-ounce) bundle strawberries
- 1 (6-ounce) bundle berries (your alternative)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece contemporary ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium pink bell peppers
- 1 small inexperienced bell pepper
- 8 Persian (mini) cucumbers (or 2 medium English)
- 1 ¼ kilos sliced mushrooms
- 1 pound string beans
- 1 massive head broccoli
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium (7-ounce) Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container contemporary oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container contemporary dill
- 1 small bunch contemporary cilantro
- 1 medium bunch contemporary Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head white cabbage
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 1 medium vine ripened tomatoes
- 2 small PLUS 1 medium pink onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 (8-ounce) bundle sliced lox (smoked salmon)
- 14 ounces sizzling Italian hen sausage
- 1 rotisserie hen
- 1 ½ kilos (about 8) boneless, skinless hen thighs
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 ½ kilos (4) beef tenderloin filet mignon steaks
- 3 kilos boneless pork shoulder blade roast
- 1 ¼ kilos peeled and deveined massive shrimp
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)
- Turmeric
- Optionally available bagel toppings: akin to the whole lot bagel seasoning, poppy seeds, dried garlic flakes, onion flakes
- Cumin
- Bay leaves
- Sizzling sauce
- Apple cider vinegar
- Purple wine vinegar
- Oregano
- Garlic powder
- Onion powder
- Ancho chili powder
- Lowered sodium soy sauce*
- Sesame oil
- Honey
- Toasted sesame seeds
- Vanilla bean paste or vanilla extract
- Mayonnaise
- Crushed pink pepper flakes
- Paprika
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages further agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small tub gentle cream cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 small bundle feta cheese
- 1 small wedge contemporary Pecorino Romano cheese
- Butter or bitter cream (elective, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 bundle unseasoned panko breadcrumbs
- 1 small loaf sliced complete grain bread
- 1 bundle dry Israeli (pearl) couscous
- 1 small bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle dry lengthy grain rice
- 1 (16-ounce) bundle complete wheat linguine
- 1 small bundle unbleached all-purpose flour
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (32-ounce) carton lowered sodium hen broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted pink peppers in water
Frozen
- 1 small bundle corn kernels
Misc. Dry Items
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle floor flax (or flaxmeal)
- 1 small bundle unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You should buy gluten free, if desired
