A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
As we wrap up this weekends vacation celebrations and step into the brand new season, who’s able to embrace all the things spring has to supply?
Spring isn’t only a time for cleansing out closets—it’s a psychological and bodily refresh, too. Longer days and extra sunshine can elevate our moods by boosting serotonin ranges, whereas spending time outdoor (gardening is nice train!) helps scale back stress, enhance power, and enhance sleep. Plus, with recent fruits and veggies coming into season, it’s the right time to nourish our our bodies with vibrant, wholesome meals!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Thus far I’ve all the things 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 cellphone) so it’s going to routinely provide the new factors.
Why Excessive Protein?
As lots of , 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 happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a whole 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. 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 sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein it’s best 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 so on. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to goal for no less than 1500 energy* per day. There’s nobody measurement suits all, this may vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could must 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 when you have any underlying well being situations.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you’ll be able to 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’ll be able to 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’ll be able to 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 effectively. 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 subsequent day. The grocery checklist is complete and consists of all the things you have to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (4/21)
B: Breakfast Quesadilla
L: Meals Cart-Type Hen Salad with White Sauce
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,210* Protein: 101.5g
TUESDAY (4/22)
B: Breakfast Quesadilla
L: Meals Cart-Type Hen Salad with White Sauce
D: Floor Turkey Taco Skillet with Cilantro Lime Cauliflower Rice
Complete Energy: 1,254* Protein: 112g
WEDNESDAY (4/23)
B: Breakfast Quesadilla
L: Meals Cart-Type Hen Salad with White Sauce
D: Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,184* Protein: 103.5g
THURSDAY (4/24)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Meals Cart-Type Hen Salad with White Sauce
D: LEFTOVER Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,167* Protein: 101.5g
FRIDAY (4/25)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Egg Salad over 2 cups combined greens
D: Baked Steelhead Trout (recipe x 2) with Lemon Asparagus Couscous Salad with Tomatoes
Complete Energy: 1,077* Protein: 107g
SATURDAY (4/26)
B: 2 eggs (any model) with Breakfast Sausage, 1 slice entire grain toast and 1 cup mango
L: Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 725* Protein: 60g
SUNDAY (4/27)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: Turkey Membership (recipe x 4) with 8 child carrots
D: Pork Chops with Dijon Herb Sauce and Baked Risotto
Complete Energy: 1,080* Protein: 101.5g
*That is only a information, girls 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Purchasing checklist
Produce
- 4 small mangos
- 4 medium very ripe bananas
- 1 (12-ounce) container strawberries
- 2 (6-ounce) containers berries (your selection)
- 3 small PLUS 3 medium PLUS 1 giant lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium jalapeno
- 1 ½ kilos asparagus
- 1 medium cucumber
- 1 small bunch celery
- 1 giant bag child carrots
- 1 medium head cauliflower (should purchase 2 luggage pre-riced, if desired)
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent basil (can sub dry in Marinara, if desired)
- 1 small bunch/container recent chives
- 1 small bunch/container recent thyme (can sub dry Breakfast Sausage, if desired)
- 1 small bunch/container recent sage (can sub dry in Breakfast Sausage, if desired)
- 1 giant head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag combined greens
- 1 small PLUS 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 medium crimson onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal cooked hen breakfast sausage hyperlink (should purchase frozen if desired)
- 1 pound uncooked candy Italian hen sausage
- 1 package deal center-cut bacon
- 2 kilos 93% lean floor turkey
- 1 ½ kilos boneless, skinless hen thighs
- 1 ¼ kilos (4) bone-in pork chops
- 1 ¼ kilos cooked peeled, deveined tail-off jumbo shrimp
- 1 ½ kilos skin-on steelhead trout
- ¾ pound sliced deli turkey breast (I like Boar’s Head)
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 bean paste or vanilla extract
- Turmeric
- Common or gentle mayonnaise
- Apple cider vinegar
- Floor cumin
- Oregano
- Harissa sauce (optionally available, for topping Meals Cart Hen Salad)
- Paprika
- Smoked paprika
- Diminished sodium soy sauce*
- Sesame oil
- Sesame seeds
- Sriracha sauce (optionally available, for topping Tofu Poke Bowl)
- Fennel seeds
- Nutmeg
- Pink wine vineger
- Chili powder
- Cayenne pepper
- Bay leaves
- Dijon mustard
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container decreased fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container fats free ricotta cheese
- 1 (16-ounce) container entire milk plain yogurt (not Greek)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded or block decreased fats cheddar cheese (can sub Mexican cheese mix in Breakfast Quesadilla, if desired)
- 1 small wedge recent Parmesan cheese
- 1 small wedge recent Pecorino Romano cheese (can sub ½ cup Parmesan in Baked Pasta, if desired)
- 1 small field butter
Grains*
- 1 package deal dry arborio rice
- 1 package deal dry entire wheat pearl couscous
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 package deal dry rigatoni pasta
- 1 loaf sliced entire grain bread (I like Dave’s Killer Bread)
- 1 package deal (7-inch) low carb tortillas
- 1 giant package deal tortilla chips
Canned and Jarred
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar salsa
- 1 medium jar combined Italian pitted olives
- 1 small jar capers
- 2 (32-ounce) cartons low sodium vegetable or hen broth
- 1 (14-ounce) can hen inventory or broth
- 1 (15-ounce) can pinto beans
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
Frozen
- 1 small package deal shelled edamame
- 1 small package deal corn kernels
- 1 small package deal peas
- 1 (10-ounce) package deal chopped spinach
Misc. Dry Items
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small container unflavored pea or whey protein powder
- 1 small package deal floor flaxseed
- 1 small package deal granulated sugar
- Cornstarch
*You should purchase gluten free, if desired