A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Searching for recipes that fulfill your cravings and helps your wellness targets? These high-protein dishes are the proper steadiness of taste and performance. Whether or not you’re meal-prepping for the week, desire a excessive protein snack after your exercise, or are simply trying to up your protein targets, I’m right here that can assist you out!
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. Thus far I’ve all the things 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 would robotically provide the new factors.
Why Excessive Protein?
As a lot 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 recreation 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 a variety of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for at the least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
Should 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 so forth. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, you must goal for at the least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and so forth. All the time discuss to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform could have to restrict protein to keep away from problems. 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’ve got any underlying well being circumstances.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! Should 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 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 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 listing is complete and contains all the things you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame
Whole Energy: 1,305* Protein: 100g
TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Fashion Black Beans and Skillet Mexican Zucchini
Whole Energy: 1,238* Protein: 104g
WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices entire grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Whole Energy: 1,251* Protein: 100.5g
SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Hen Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Whole Energy: 711* Protein: 61.5g
SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Hen Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus
Whole Energy: 1,150* Protein: 103.5g
*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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Purchasing listing
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 giant peach
- 1 (6-ounce) container contemporary blackberries
- 1 (6-ounce) container contemporary raspberries
- 1 (6-ounce) container contemporary blueberries
- 1 (12-ounce) container contemporary strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small bunch celery
- 1 small bag child carrots
- ½ pound child bella mushrooms
- 1 pound asparagus
- 1 medium English cucumber
- 1 pound zucchini
- 1 small PLUS 3 medium purple bell peppers
- 1 medium orange bell pepper
- 1 medium head broccoli florets
- 1 small bunch broccolini
- 1 small bunch scallions
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small container/bunch contemporary basil
- 1 small container/bunch contemporary oregano (non-obligatory, for Greek Orzo Salad)
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 11 giant heirloom or beefsteak tomatoes
- 3 medium purple onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 hyperlink Italian hen sausage
- 1 bundle center-cut bacon
- 2 kilos lean boneless pork sirloin roast
- 3 kilos beef prime spherical roast
- 4 kilos boneless, skinless hen breasts
- 1 ½ kilos (4) white fish fillets equivalent to branzino, snapper, halibut, or cod
- 1 ½ kilos jumbo peeled and deveined 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)
- Honey
- Turmeric
- Common or gentle mayonnaise
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning or components to make your personal
- Sazon seasoning
- Common or diminished sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaves
- Parsley
- Oregano
- Thyme
- Basil
- Cumin
- Tajin (or different chili lime seasoning)
- Chili powder
- Cayenne pepper
- Pink wine vinegar
- Crushed purple pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (1-pound) bundle further agency tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 bundle skinny sliced provolone cheese
- 1 small bundle feta cheese
- 1 small bundle blue cheese
- 1 small bundle goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your alternative)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart unsweetened vanilla almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt Grains
- 1 small loaf entire grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf entire wheat Italian or French bread
- 1 bundle orzo pasta
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (2.6-ounce) bundle gentle tuna in water
- 1 small jar pickled jalapenos
- 1 (16-ounce) jar pepperoncini
- 1 small jar pitted kalamata olives
- 1 small jar inexperienced olives
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can diminished sodium vegetable broth
- 1 (15-ounce) can low sodium hen broth
Frozen
- 1 giant bundle in-pod edamame
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle chia seeds
- 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried unsweetened cranberries
- 1 small bundle shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle stone floor polenta (equivalent to Bob’s Pink Mill)
- Monk fruit sweetener, stevia or sweetener of your alternative
- Cornstarch or arrowroot powder
*You should purchase gluten free, if desired