A free, 7-day excessive protein weight loss plan 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 plan Meal Plan
I hope your holidays have been full of pleasure, laughter, and loads of recollections! However, let’s be actual—typically issues get a bit off observe over the break. Whether or not it’s skipping a exercise or indulging in a number of too many treats, it occurs! Don’t be too onerous on your self. Try my 25 most cherished recipes of 2025 that will help you get again on observe!
What meals custom for ringing within the New 12 months does your loved ones love? Black-eyed peas typically signify prosperity and good luck, noodles signify longevity (the longer the noodle, the longer your life) and cabbage is believed to convey monetary luck for the approaching 12 months.
Regardless of the way you select to rejoice, benefit from the second and embrace the contemporary begin that comes with the brand new 12 months. Let’s make 2025 a 12 months stuffed with progress, positivity, and naturally—nice meals!
Replace About New WW Factors Plan
For all my WW pals, 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 thing from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it would routinely provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein weight loss plan for the previous few years for muscle achieve, and it’s been a complete recreation 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 quite a lot of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 succeed in my protein targets, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for no less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event 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 the event 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 targets, it is best to intention for no less than 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate could must 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 growing protein consumption, particularly when you have 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 photographs of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In the event you want to get on the e-mail record, 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 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 plan 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 contains every thing it’s essential to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Rooster Waldorf Salad and ¼ cup combined nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame
Complete Energy: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Rooster Waldorf Salad and ¼ cup combined nuts
D: Shrimp Fajitas with 1 ounce avocado and Fast and Delicioso Cuban Fashion Black Beans
Complete Energy: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Instantaneous Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Complete Energy: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Rooster
Complete Energy: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on an entire grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa
Complete Energy: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Rooster Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT
Complete Energy: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Rooster Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Fast Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower
Complete Energy: 1,437* Protein: 125.5g
*That is only a information, ladies ought to intention 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying Record
Produce
- 6 medium bananas
- ½ pound purple seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any selection)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5-ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 medium zucchini
- 3 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece contemporary ginger
- 3 medium jalapenos
- 1 massive Fresno chili
- 1 small PLUS 2 medium purple bell peppers
- 1 medium yellow bell pepper
- 1 massive eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ kilos string beans
- ½ pound Cremini mushrooms
- 1 massive head cauliflower
- 2 (12-ounce) baggage riced cauliflower
- 2 kilos Russet potatoes
- 1 massive candy potato
- 1 medium PLUS 1 massive bunch scallions
- 1 massive bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary rosemary
- 1 medium bunch/container contemporary basil
- 1 small bunch/container contemporary thyme
- 1 (5-ounce) clamshell/bag combined child greens
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine or Iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small PLUS 1 massive purple onions
- 1 massive white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (non-obligatory crudites for Autumn Dip)
- Contemporary salsa (non-obligatory, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 massive bundle rooster breakfast sausage (you want 12 hyperlinks)
- 36 rooster wingettes and drummettes or 18 entire rooster wings
- 1 (9-ounce) boneless, skinless rooster breast (or 7 ounces pre-cooked)
- 8 (about 2 kilos) boneless, skinless rooster thighs
- 8 bone-in rooster thighs
- 1 ½ kilos (4) boneless pork chops
- 1 (2 to three pound) roast or eye of spherical
- 3 ½ kilos peeled and deveined shrimp
- 1 ½ kilos (4) skin-on salmon filets
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
- Cumin
- Pure maple syrup
- Common or gentle mayonnaise
- Bay leaves
- Crimson wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Decreased sodium soy sauce*
- Curry powder, ideally madras
- Sriracha sauce
- Rosemary (can sub contemporary, if desired)
- Chipotle chili powder
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) massive eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low fats milk or milk of your selection
- 1 pint low fats buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub gentle bitter cream
- 1 small tub whipped butter
- 1 small field unsalted butter
- 1 (32-ounce) container low fats cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small bundle feta cheese (non-obligatory, for Black Eyed Pea Salad)
- 1 small bundle cotija cheese or queso blanco
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bag lowered fats shredded cheddar cheese
- 1 (8-ounce) bundle sliced lowered fats Swiss or provolone cheese
- 1 bottle/jar low fats blue cheese dressing (non-obligatory, for serving with Rooster Wings)
Grains*
- 1 small bundle dry quinoa
- 1 bundle acini di pepe
- 1 bundle low carb entire wheat burrito dimension tortillas (reminiscent of La Tortilla Manufacturing unit or Mission)
- 1 massive bundle corn tortillas (you want 16)
- 1 bundle fast oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) entire wheat Italian or loaf French bread
- 1 small entire grain sandwich roll
- 1 massive bag tortilla chips
- 1 bundle crostini (or one other baguette and make your self)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (4-ounce) can chopped inexperienced chiles
- 1 (14-ounce) can gentle coconut milk
- 1 (32-ounce) carton low sodium rooster broth or inventory
- 2 (32-ounce) cartons rooster bone broth
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar easy peanut butter
Frozen
- 1 massive bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small bundle unflavored protein powder
- Monk fruit sweetener or sweetener of your selection (non-obligatory, for Strawberry Smoothie)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle combined nuts (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
*You should purchase gluten free, if desired