A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
I’m thrilled to lastly reveal the quilt of my subsequent cookbook—Skinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gasoline Your Day—coming October 7! This assortment options 100 scrumptious recipes, every full of 30+ grams of protein to maintain you full, happy, and energized all day lengthy. Plus, I’ve included just a few high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the quilt—I can’t wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve every part from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it would mechanically provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein weight-reduction plan 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 a number of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
If you happen to’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, you must goal for not less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so forth. All the time discuss to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might 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 in case you have any underlying well being circumstances.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to 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 certain 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 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 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 following day. The grocery checklist is complete and contains every part you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Complete Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Hen Salad on Apple Slices
D: Wholesome Cod Fish Tacos with Immediate Pot Refried Beans
Complete Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Complete Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Hen Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Immediate Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Complete Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Immediate Pot Mashed Potatoes and a pair of cups blended greens with 2 teaspoons mild French dressing
D: Drunken Noodles
Complete Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ⅛ Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ⅛ Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,152* Protein: 112.5g
*That is only a information, ladies 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Procuring checklist
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece contemporary ginger
- 3 massive (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) pink potatoes
- 2 kilos Russet potatoes
- ½ pound child potatoes
- 3 ounces white mushrooms
- 1 ½ kilos skinny asparagus
- 1 small package deal sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- ½ small head inexperienced cabbage (should buy pre-shredded, if desired)
- ½ small head pink cabbage (should buy pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium pink onion
- 1 medium yellow onion
- 4 massive white onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- ¾ pound turkey breakfast sausage
- 1 (4-ounce) package deal sliced prosciutto
- 1 ½ kilos cooked octopus
- 1 pound massive peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets similar to cod, snapper or mahi mahi
- 1 rotisserie hen
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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)
- Turmeric
- Common or mild mayonnaise (I like Hellman’s)
- Pink wine vinegar
- Curry powder
- Common or lowered sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (similar to Tajin Traditional)
- Chili powder
- Cayenne pepper (optionally available, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (optionally available topping for Cheeseburger)
- Yellow mustard (optionally available topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Gentle French dressing dressing (or make your personal with components in checklist)
Dairy & Misc. Refrigerated Gadgets
- 2 dozen massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint entire or lowered fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small container whipped butter
- 1 small package deal goat cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) package deal sliced lowered fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 package deal (8 or 9-inch) low carb entire wheat tortillas (similar to La Tortilla Manufacturing facility)
- 1 small package deal corn tortillas (you want 8)
- 1 small loaf sliced entire wheat bread
- 1 package deal entire wheat hamburger buns
- 1 (8-ounce) package deal thick rice noodles
- 1 small package deal all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can hen broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (optionally available, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar lowered sugar cherry preserves
Frozen
- 1 massive package deal (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal darkish brown sugar
- 1 small package deal floor flaxseed
- 1 small package deal unflavored pea or whey protein powder
- 1 small package deal dry pinto beans
*You should purchase gluten free, if desired
