A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
In search of recipes that fulfill your cravings and helps your wellness targets? These high-protein dishes are the proper steadiness of taste and performance. Whether or not you’re meal-prepping for the week, desire a excessive protein snack after your exercise, or are simply seeking to up your protein targets, I’m right here that can assist you out!
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. To this point I’ve all the things 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 realize, I’ve been following a high-protein weight-reduction 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know numerous 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 aim is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided 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 so on. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your targets, you need to goal for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your targets, your age, weight, and so on. All the time discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate might have to restrict protein to keep away from issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Group 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! When 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 properly. 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 listing is complete and consists of all the things you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame
Complete Energy: 1,305* Protein: 100g
TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Type Black Beans and Skillet Mexican Zucchini
Complete Energy: 1,238* Protein: 104g
WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Sluggish Cooker Italian Beef Hoagies with Summer time Tomato Salad
Complete Energy: 1,172* Protein: 103.5g
THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Sluggish Cooker Italian Beef Hoagies with Summer time Tomato Salad
Complete Energy: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices complete grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Complete Energy: 1,251* Protein: 100.5g
SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Hen Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Complete Energy: 711* Protein: 61.5g
SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Hen Bites with Finest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus
Complete Energy: 1,150* Protein: 103.5g
*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 listing
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 giant peach
- 1 (6-ounce) container recent blackberries
- 1 (6-ounce) container recent raspberries
- 1 (6-ounce) container recent blueberries
- 1 (12-ounce) container recent strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece recent ginger
- 1 small bunch celery
- 1 small bag child carrots
- ½ pound child bella mushrooms
- 1 pound asparagus
- 1 medium English cucumber
- 1 pound zucchini
- 1 small PLUS 3 medium crimson bell peppers
- 1 medium orange bell pepper
- 1 medium head broccoli florets
- 1 small bunch broccolini
- 1 small bunch scallions
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small container/bunch recent basil
- 1 small container/bunch recent oregano (non-obligatory, for Greek Orzo Salad)
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 11 giant heirloom or beefsteak tomatoes
- 3 medium crimson onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 bundle center-cut bacon
- 2 kilos lean boneless pork sirloin roast
- 3 kilos beef high spherical roast
- 4 kilos boneless, skinless rooster breasts
- 1 ½ kilos (4) white fish fillets similar to branzino, snapper, halibut, or cod
- 1 ½ kilos jumbo peeled and deveined shrimp
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 recent peppercorns)
- Honey
- Turmeric
- Common or gentle mayonnaise
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning or substances to make your personal
- Sazon seasoning
- Common or decreased sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaves
- Parsley
- Oregano
- Thyme
- Basil
- Cumin
- Tajin (or different chili lime seasoning)
- Chili powder
- Cayenne pepper
- Purple wine vinegar
- Crushed crimson pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 (1-pound) bundle additional agency tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 bundle skinny sliced provolone cheese
- 1 small bundle feta cheese
- 1 small bundle blue cheese
- 1 small bundle goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your alternative)
- 1 (16-ounce) container low fats cottage cheese (I really like Good Tradition)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart unsweetened vanilla almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt Grains
- 1 small loaf complete grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf complete wheat Italian or French bread
- 1 bundle orzo pasta
- 1 small bundle dry brown rice (or 3 cups pre-cooked)
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (2.6-ounce) bundle gentle tuna in water
- 1 small jar pickled jalapenos
- 1 (16-ounce) jar pepperoncini
- 1 small jar pitted kalamata olives
- 1 small jar inexperienced olives
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can decreased sodium vegetable broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 giant bundle in-pod edamame
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle chia seeds
- 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried unsweetened cranberries
- 1 small bundle shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle stone floor polenta (similar to Bob’s Purple Mill)
- Monk fruit sweetener, stevia or sweetener of your alternative
- Cornstarch or arrowroot powder
*You should purchase gluten free, if desired