A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. 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 a part of me in choose cities throughout the U.S. for e-book signings, meet & greets, and a primary take a look at my new cookbook! Discover out all the small print, 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 can take time for me to replace my recipes. Up to now 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 cellphone) so it can mechanically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein food regimen for the previous few years for muscle acquire, 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 quite a lot of you battle with hitting your protein objectives, 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided 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 on. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your objectives, you must goal for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so on. At all times speak to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might must restrict protein to keep away from issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being circumstances.
Lastly, in the event 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! Should you want to get on the e-mail record, 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 following day. The grocery record is complete and consists of every part it’s essential 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 Hen Salad on Apple Slices (recipe x 2)
D: Stuffed Shells with Arugula Salad
Whole Energy: 1,350* Protein: 106.5g
TUESDAY (10/7)
B: Excessive Protein Omelet
L: Cranberry Hen Salad on Apple Slices
D: White Bean Pumpkin Turkey Chili with 2 tablespoons low fats Greek yogurt and Cornbread Muffins
Whole Energy: 1,164* Protein: 105g
WEDNESDAY (10/8)
B: Excessive Protein Omelet
L: Cranberry Hen Salad on Apple Slices
D: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons low fats Greek yogurt and Cornbread Muffins
Whole Energy: 1,164* Protein: 105g
THURSDAY (10/9)
B: 15-Minute Protein Chia Seed Cereal
L: Cranberry Hen Salad on Apple Slices
D: Beef and Broccoli with ¾ cup brown rice**
Whole 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
Whole Energy: 1,153* Protein: 119g
SATURDAY (10/11)
B: Breakfast Casserole with Spinach and Feta
L: ¼ White Bean Salad
D: DINNER OUT
Whole 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 Hen with Candy Potatoes
Whole Energy: 1,244* 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 on.
**Make an additional ¾ cup rice for dinner Friday.
#Eat wraps as 1 serving.
Procuring record
Produce
- 1 medium banana (put in freezer for Strawberry Smoothie, if desired)
- 1 (12-ounce) container contemporary strawberries (can purchase 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 crimson 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 contemporary 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 contemporary rosemary
- 1 small bunch/container contemporary basil or parsley
- 3 medium plum tomatoes
- 1 (1-pound) package deal Campari tomatoes
- 2 small crimson onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 rotisserie rooster
- 1 (3 ½-pound) complete 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
- 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)
- Floor white pepper
- Vanilla extract (non-compulsory, for Strawberry Smoothie)
- Common or mild mayonnaise
- Crimson 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 Gadgets
- 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 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 contemporary 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 elements to make your personal)
- 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 elements to make your personal)
- 1 jar marinara sauce (or elements to make your personal)
- 1 small jar dill pickles (non-compulsory 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 (non-compulsory, for Broccoli Beef)
*You should purchase gluten free, if desired