A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
You may nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This lovely Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter be aware my Fish Florentine rivals a elaborate restaurant! A Moist Chocolate Cake or Chocolate Coated Strawberries would be the good ending to a gorgeous meal!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Up to now I’ve the whole lot 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 realize, I’ve been following a high-protein food plan for the previous few years for muscle acquire, and it’s been a complete sport 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. When 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 targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
When 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 may seek for recipes by course within the index. Relying in your targets, you need to intention for not less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might have to restrict protein to keep away from issues. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail checklist, 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 sure 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 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 Weight loss program 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 checklist is complete and contains the whole lot you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Hen Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Complete Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Hen Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Complete Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Hen Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Prompt Pot Spaghetti with Meat Sauce and Arugula Salad
Complete Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Hen Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Complete Energy: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Complete Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Hen Quesadilla with 2 tablespoons gentle bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Complete Energy: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Gradual Cooker Peanut Hen over 1 cup rice noodles with 1 cup steamed broccoli
Complete Energy: 1,578* Protein: 122.5 g
*That is only a information, girls ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Buying checklist
Produce
- 3 medium PLUS 1 giant ripe bananas
- 1 giant purple pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium purple or pink grapefruit
- 2 giant lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 giant heads garlic
- 1 giant shallot
- 1 (3-inch) piece recent ginger
- 1 medium jalapeno
- 1 medium purple or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium purple beets
- 2 medium golden beets
- 2 kilos Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 bundle tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small purple onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ½ pound uncooked candy Italian hen or turkey sausage (about 3 small hyperlinks)
- 2 ½ kilos boneless, skinless hen breasts
- 6 medium boneless, skinless hen thighs
- 1 pound 93% lean floor turkey or beef
- 4 filet mignon steaks
- 2 kilos (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ kilos uncooked sushi grade tuna
- 1 ¼ kilos giant peeled and deveined shrimp
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 recent peppercorns)
- Vanilla extract
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Diminished sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed purple pepper flakes
- Italian seasoning
- Fish sauce (elective, for Peanut Hen)
- Curry powder
- Turmeric
- Cinnamon
- Sizzling sauce or salsa (elective, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Objects
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fats (greater protein) milk, akin to Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 small field butter
- 1 small container gentle bitter cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag diminished fats Mexican cheese mix
- 1 giant wedge recent Parmesan cheese
Grains*
- 1 bundle dry rice noodles
- 1 small field cornflakes (or crushed cornflake crumbs)
- 1 bundle panko breadcrumbs
- 1 giant bundle low carb entire wheat tortillas (akin to La Tortilla Manufacturing unit)
- 1 bundle corn tortillas
- 1 bundle entire grain flatbreads or pita
- 1 small bundle dry brown rice
- 1 bundle spaghetti, bucatini or linguine
- 1 small bundle all-purpose or white entire wheat flour
Canned and Jarred
Frozen
- 1 medium bundle strawberries
- 1 (10-ounce) bundle chopped spinach
- 1 small bundle shelled edamame
Misc. Dry Items
- Baking powder
- 1 bag mini chocolate chips
- 1 small bundle brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of alternative (elective, for Strawberry Smoothie)
- 1 small bundle floor flax (meal)
- 1 small bundle pepitas (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle roasted, salted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 bundle hen bouillon cubes
- 1 small bundle unflavored protein powder
*You should purchase gluten free, if desired