A free, 7-day excessive protein food plan 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 Eating regimen Meal Plan
Do you know that some greens are literally “excessive” in protein? It’s true, and the listing consists of a few of my favorites. Inexperienced peas rank close to the highest, together with spinach and asparagus, all of which I really like. Even higher, these vibrant veggies are among the many first to reach every spring, making them excellent for contemporary, seasonal cooking. In case you’re able to rejoice these vivid inexperienced flavors- Charred Sugar Snap Peas, Grilled Rooster Salad with Strawberries and Spinach or this Spring Asparagus Risotto will carry a wonderful pop of spring to your desk
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. To this point 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 telephone) so it can routinely provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein food plan 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 a variety of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In case 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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to purpose for at the very least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate could have to 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 growing protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail listing, 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 sure 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 Eating 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 listing is complete and consists of the whole lot it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (4/6)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,426* Protein: 125 g
TUESDAY (4/7)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Impressed Rooster Salad
D: Rooster Chimichangas with Cilantro Lime Cauliflower Rice
Whole Energy: 1,266* Protein: 120.5 g
WEDNESDAY (4/8)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Sheet Pan Mediterranean Meatball Bowls with Roasted Greens and Hummus
Whole Energy: 1,358* Protein: 122.5 g
THURSDAY (4/9)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Impressed Rooster Salad
D: Air Fryer Steak with String Beans with Garlic and Oil and Smashed Potatoes
Whole Energy: 1,269* Protein: 122 g
FRIDAY (4/10)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad over 2 cups romaine lettuce
D: Portuguese Seafood Stew with 2 ounces multigrain baguette
Whole Energy: 1,328* Protein: 134.5 g
SATURDAY (4/11)
B: Excessive Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Italian Sub Salad with 2 ounces multigrain baguette
D: DINNER OUT
Whole Energy: 816* Protein: 45.5 g
SUNDAY (4/12)
B: Excessive Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Chilled Italian Shrimp Tortellini Pasta Salad
D: Lamb Chops with Dijon Glaze over Wilted Spinach (recipe x 2) and Garlic Mashed Potatoes
Whole Energy: 1,429* Protein: 125 g
*That is only a information, ladies ought to purpose 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 many others.
Purchasing listing
Produce
- 7 medium (ripe) bananas
- 1 (1-pound) container contemporary strawberries
- 1 medium Honey Crisp apple
- 1 medium Navel orange
- 7 medium limes
- 3 medium PLUS 1 massive lemon
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small crimson bell pepper
- 1 small yellow bell pepper
- 1 small PLUS 1 medium heads cauliflower
- 1 medium head broccoli florets
- 1 pound inexperienced beans
- 3 ounces white mushrooms
- 1 small bunch celery
- 1 massive candy potato (about 12 ounces)
- 1 pound child gold or crimson potatoes
- 2 kilos Yukon gold potatoes
- 1 massive bunch scallion greens (you want about 10)
- 1 massive bunch contemporary cilantro
- 2 medium bunches contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary rosemary
- 1 small bunch/container contemporary dill (elective, for topping Mediterranean Sheet Pan)
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 massive bag coleslaw combine
- 2 massive heads Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 2 massive vine-ripened tomatoes
- 2 small crimson onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 (6 to 8-ounce) package deal sliced Nova lox
- 6 ounces skinny sliced deli turkey
- 2 ounces Capicola
- 1 small package deal sliced genoa salami
- 1 package deal turkey pepperoni
- 1 (1.75-ounce) hyperlink chorizo sausage
- 2 rotisserie chickens (or 2 ¼ pound uncooked hen breasts and cook dinner your self)
- 1 pound 93% lean floor turkey
- 1 ½ kilos (4) sirloin steaks
- 2 kilos peeled and deveined jumbo shrimp
- 1 pound peeled and deveined massive shrimp
- 3 dozen little neck clams
- 1 pound bay scallops
- 2 kilos New Zealand spring racks of lamb
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)
- Vanilla extract (elective, for Strawberry Smoothie)
- Pure maple syrup
- Non-obligatory bagel toppings: the whole lot bagel seasoning, poppy seeds, onion flakes, and many others.
- Toasted sesame seeds
- Diminished sodium soy sauce
- Toasted sesame oil
- Sriracha sauce or Sambal Oelek
- Mayonnaise
- Purple wine vinegar
- Italian seasoning
- Cumin
- Paprika
- Garlic powder
- Bay leaves
- Dijon mustard
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 container hummus (any selection)
- 2 dozen massive eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container nonfat milk (can sub ¼ cup low fats in Mashed Potatoes, if desired)
- 1 quart low fats milk or dairy free milk of selection
- 1 (16-ounce) container low fats cottage cheese (I really like Good Tradition)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small tub common or mild bitter cream
- 1 small field unsalted butter or dairy free butter
- 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded or block pepper jack cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small package deal feta cheese
Grains*
- 1 package deal (8-inch) low-carb entire wheat tortillas (similar to La Tortilla Manufacturing unit)
- 2 (8-ounce) multigrain baguettes
- 1 package deal dry spinach ricotta tortellini (I like Delallo)
- 1 package deal panko plain breadcrumbs
- 1 small package deal unbleached all-purpose flour
- 1 small package deal fast oats
- 1 package deal lasagna noodles (NOT no-boil)
Canned and Jarred
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar pepperoncini or banana peppers
- 1 small jar capers
- 1 (2.25-ounce) can sliced black olives
- 1 (4-ounce) can gentle diced inexperienced chiles
- 1 jar marinara (or elements to make your individual)
- 1 small jar pesto (or elements to make your individual)
- 1 (14-ounce) can hen broth or bone broth
Frozen
- 1 small package deal shelled edamame
- 1 medium bag strawberries (you want 2 ¼ cup)
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 small container unflavored protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small package deal dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small jar powdered peanut butter (similar to PBfit or PB2)
- 1 small container/package deal agave nectar or granulated sugar
- 1 bottle dry white wine
- Baking powder
*You should buy gluten free, if desired