A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Whereas the eating regimen adopted throughout Lent will not be particularly excessive protein, it may nonetheless embody good quantities of plant-based proteins. Frequent protein-rich meals throughout Lent can embody legumes, tofu, nuts and seeds and complete grains. Don’t neglect to incorporate seafood in your meals, like this Baked Salmon that can assist you meet your protein objectives for the week! For these of you who observe, I want you a blessed Lent.
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To date I’ve every little thing from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it can routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, 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 quite a lot of you wrestle 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 achieve my protein objectives, I sometimes divide it throughout three meals. For instance, if my objective 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 unsure 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 like, you’ll be able to 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 suits all, this can vary by your objectives, your age, weight, and so on. All the time discuss to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might must 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, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, 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 sure 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 nicely. 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 record is complete and contains every little thing it is advisable to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (3/10)
B: Zucchini Oats
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Madison’s Favourite Beef Tacos** and Finest Guacamole (½ recipe) with 12 tortilla chips
Complete Energy: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: Excessive Protein Omelet with 1 cup blended berries
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Complete Energy: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: Excessive Protein Omelet with 1 cup blended berries
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Floor Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Complete Energy: 1,120* Protein: 100g
FRIDAY (3/14)
B: Excessive Protein Omelet with 1 cup blended berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Complete Energy: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Rooster Soup
D: DINNER OUT
Complete Energy: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Rooster Membership Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Complete Energy: 1,207* Protein: 100g
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Freeze any leftover you/your loved ones gained’t eat.
Procuring record
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container contemporary strawberries
- 1 (6-ounce) container berries (your alternative)
- 1 ½ kilos seedless pink or inexperienced grapes
- 1 medium lime
- 2 medium PLUS 1 massive lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium pink bell peppers
- 1 medium head broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 massive Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces contemporary peas (can sub a small bag of frozen, if desired)
- ½ pound sliced child bella mushrooms
- 1 massive bunch scallions (you want about 12)
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary thyme
- 1 (1-pound) clamshell/bag contemporary child spinach
- 1 (1-pound) clamshell/bag contemporary child arugula
- 1 massive head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 massive vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium candy yellow onions
- 1 small yellow onion
- 1 small pink onion
- Contemporary salsa or guacamole (non-compulsory, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 package deal contemporary or frozen hen breakfast sausage hyperlinks (you want about 5 ounces)
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 pound boneless, skinless hen thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ kilos 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 2 kilos lean boneless pork sirloin (heart rib) roast
- 1 ¼ kilos (4) skinless white agency fish fillets (similar to grouper, flounder, bass or halibut)
- 1 ½ kilos peeled and deveined shrimp
- 1 package deal heart minimize bacon
- ¾ pound sliced deli hen or turkey breast
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)
- Floor cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Pink wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed pink pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Gadgets
- 1 quart liquid egg whites
- 1 dozen massive eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your alternative (almond, oat, and so on.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small tub mild bitter cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded diminished fats shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 skinny slices) Gruyere or Swiss cheese
- 1 small package deal feta cheese
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small package deal fast oats
- 1 package deal (7-inch) low carb tortillas (similar to Mission Carb Stability)
- 1 package deal crunchy corn taco shells (you want no less than 8 or as much as 16 for those who don’t freeze leftover meat)
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 1 small package deal dry stone-ground polenta
- 1 small package deal dry quinoa
- 1 small baguette or sourdough loaf
- 1 package deal dry quick complete wheat pasta (similar to cellentani or fusilli)
- 1 package deal dry (NOT no-boil) lasagna noodles
- 1 massive bag tortilla chips
- 1 small package deal unbleached all-purpose flour
- 1 package deal seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or elements to make your individual)
- 1 jar marinara (or elements to make your individual)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons hen bone broth
- 1 (15-ounce) can common or low sodium hen broth
Frozen
- 1 massive bag blueberries (you want about 3 cups)
- 1 massive bag sliced strawberries (you want about 3 cups)
Misc. Dry Items
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle mild white wine
Non-Meals Gadgets
*You should buy gluten free, if desired
