A free, 7-day excessive protein, excessive fiber eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Food regimen Meal Plan
Sport days are all about huge performs, loud cheers, and even higher meals. Whether or not you’re internet hosting a soccer watch get together or pulling as much as a sports-filled weekend with mates, these get together apps show you don’t have to decide on between nice taste and hitting your protein objectives. Good for sharing (or protecting all to your self), these Mini Bell Pepper Loaded Turkey Nachos (18g protein), Air Fryer Hen Wings (25.5g protein) or Finest Guacamole Recipe (4g fiber) are positive to be crowd-pleasers—bringing feel-good gasoline to each celebration. As a result of the perfect game-day spreads allow you to get pleasure from each chew and the win!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To this point 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 telephone) so it’s going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, 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 a variety of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case 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 objectives, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re undecided how a lot protein it is best 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 so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to purpose for a minimum of 1500 energy* per day. There’s nobody measurement suits all, this may vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform 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 rising protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images 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 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 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 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 checklist is complete and contains every little thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (1/26)
B: Excessive Protein Zucchini Omelet for One with 2 rooster breakfast sausage hyperlinks and 1 slice complete grain toast
L: Tuna White Bean Salad and a pair of tablespoons uncooked almonds
D: Greek Tofu Bowls (recipe x 2) with Roasted Cauliflower and Chickpeas with Minted Yogurt (½ recipe)
Whole Energy: 1,568* Protein: 120.5 g Fiber: 30 g
TUESDAY (1/27)
B: Excessive Protein Zucchini Omelet for One with 2 rooster breakfast sausage hyperlinks and 1 slice complete grain toast
L: Tuna White Bean Salad
D: Floor Turkey Tacos with Fast and Delicioso Cuban Model Black Beans and Cilantro Lime Cauliflower Rice
Whole Energy: 1,477* Protein: 120 g Fiber: 34 g
WEDNESDAY (1/28)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: 5-Minute Microwave Salmon Rice Bowl
D: Hen Marbella and Farro Salad with Feta, Cucumbers and Solar-Dried Tomatoes
Whole Energy: 1,431* Protein: 129 g Fiber: 25 g
THURSDAY (1/29)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: LEFTOVER Hen Marbella with Chickpea Salad with Cucumbers (1/2 recipe)
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers and Arugula with Pomegranates, Blue Cheese and Pistachios (recipe x 2)
Whole Energy: 1,406* Protein: 131 g Fiber: 26 g
FRIDAY (1/30)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Hen Marbella with Chickpea Salad with Cucumbers
D: Broiled Fish with Tomato Caper Sauce with 1 cup complete wheat orzo and Roasted Broccoli and Cauliflower
Whole Energy: 1,417* Protein: 122.5 g Fiber: 31 g
SATURDAY (1/31)
B: ⅛ Breakfast Casserole with Sausage and Spinach and an orange
L: Asian Hen Chopped Salad with ¼ cup shelled edamame
D: DINNER OUT
Whole Energy: 745* Protein: 56.5 g Fiber: 10 g
SUNDAY (2/1)
B: LEFTOVER Breakfast Casserole with Sausage and Spinach and a pear
L: Hen Quesadilla with 1 ounce avocado
D: French Onion Pot Roast with Garlic Mashed Potatoes and 1 cup steamed inexperienced beans
Whole Energy: 1,452* Protein: 127 g Fiber: 33.5 g
*That is only a information, girls ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Buying Record
Produce
- 1 medium (ripe) banana
- 4 medium oranges (any selection)
- 4 medium pears (any selection)
- 1 (6-ounce) container raspberries or blackberries
- 1 small pomegranate (or container of seeds)
- 1 medium mango
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 2 medium shallots
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 3 small PLUS 1 medium crimson bell peppers
- 2 medium zucchini
- 4 Persian (mini) cucumbers (can sub 1 medium English, if desired)
- 2 medium cucumbers
- 1 medium head child bok choy
- 1 ½ kilos inexperienced beans
- 2 medium carrots
- 1 small bag child carrots
- 1 medium PLUS 1 massive head cauliflower (can sub 1 pound pre-riced for medium head, if desired)
- ¾ pound broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 small bunch scallions
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary mint
- 1 medium bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 2 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 medium head Boston or Bibb lettuce
- 1 small head Romaine lettuce
- 1 small head Iceberg lettuce (can sub a small bag pre-shredded, if desired)
- 1 medium plum tomato
- 3 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small container Pico de Gallo (or elements to make your personal)
- 1 small PLUS 1 medium crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small package deal rooster breakfast sausage hyperlinks (should buy frozen, if desired)
- ¾ pound floor turkey breakfast sausage
- 1 pound sizzling Italian rooster sausage
- 1 pound floor rooster
- 1 pound boneless, skinless rooster breasts
- 2 ½ kilos bone-in, skin-on rooster thighs
- 1 pound 93% lean floor turkey
- 1 (6-ounce) salmon fillet
- 1 ½ kilos (4) tilapia, flounder or grouper fillets
- 1 (2 ½-pound) boneless beef chuck roast
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
- Dijon mustard
- Candy crimson chili sauce
- Sriracha sauce
- Sesame oil
- Rice vinegar
- Honey
- Hoisin sauce*
- Decreased sodium soy sauce*
- Cumin
- Garlic powder
- Oregano
- Onion powder
- Pink wine vinegar
- Curry powder
- Taco seasoning (or purchase paprika and chili powder and make your personal with elements in checklist)
- Bay leaves
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (8-ounce) bottle pomegranate juice
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container skim milk
- 1 pint unsweetened almond milk
- 1 pint complete or diminished fats milk
- 1 (5.3-ounce) container low fats (2%) plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small tub mild bitter cream
- 1 small tub whipped butter
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 block feta cheese
- 1 small package deal crumbled blue cheese
- 1 medium wedge contemporary Parmesan cheese
- 1 small wedge Pecorino Romano (can sub 2 tablespoons Parmesan in Spicy Linguine, if desired)
Grains*
- 1 package deal dry complete wheat orzo
- 1 package deal dry complete wheat linguine
- 1 package deal dry pearled farro
- 1 package deal seasoned breadcrumbs
- 1 package deal plain panko breadcrumbs
- 1 small package deal all-purpose flour
- 1 small loaf slice complete grain bread (I like Dave’s Killer Bread)
- 1 package deal burrito measurement low carb complete wheat flour tortillas (resembling La Tortilla Manufacturing facility)
- 1 small package deal corn tortillas or crunchy corn shells (your alternative)
Canned and Jarred
- 2 (3-ounce) packets tuna in water
- 1 (8-ounce) can water chestnuts
- 1 (15-ounce) can low sodium navy beans
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar pitted Spanish inexperienced olives
- 1 massive jar capers
- 1 (12-ounce) jar roasted peppers
- 1 jar sundried tomatoes in oil
- 1 (15-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (16-ounce) carton beef bone broth
- 1 (32-ounce) carton low sodium rooster broth
Frozen
- 1 small package deal shelled edamame
- 1 small package deal pre-cooked brown rice (or a single serve shelf steady package deal)
Misc. Dry Items
- 1 single-serve package deal unflavored protein powder
- 1 single-serve package deal vanilla protein powder
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- 1 small package deal unsalted cashews (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal uncooked almonds (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal granulated sugar
- 1 small package deal brown sugar
- 1 small package deal pitted prunes
- 1 single serve bottle Pinot Grigio
- 1 small bottle sherry wine
- 1 (1 ¼-ounce) package deal dry onion soup combine
*You should purchase gluten free, if desired