A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
Whereas the eating regimen adopted throughout Lent shouldn’t be particularly excessive protein, it could nonetheless embody good quantities of plant-based proteins. Frequent protein-rich meals throughout Lent can embody legumes, tofu, nuts and seeds and entire grains. Don’t neglect to incorporate seafood in your meals, like this Baked Salmon that will help you meet your protein targets for the week! For these of you who observe, I want you a blessed Lent.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Up to now I’ve all the pieces from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it is going to routinely provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein eating regimen for the previous few years for muscle achieve, 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 number 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 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 targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re undecided how a lot protein it’s 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 forth. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it’s best to goal for not less than 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and so forth. All the time discuss to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate could have to restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In case 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 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 record is complete and contains all the pieces you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (3/10)
B: Zucchini Oats
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Madison’s Favourite Beef Tacos** and Finest Guacamole (½ recipe) with 12 tortilla chips
Whole Energy: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: Excessive Protein Omelet with 1 cup combined berries
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Whole Energy: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: Excessive Protein Omelet with 1 cup combined berries
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Floor Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Whole Energy: 1,120* Protein: 100g
FRIDAY (3/14)
B: Excessive Protein Omelet with 1 cup combined berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Whole Energy: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Rooster Soup
D: DINNER OUT
Whole Energy: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Rooster Membership Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Whole Energy: 1,207* Protein: 100g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
** Freeze any leftover you/your loved ones gained’t eat.
Buying record
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container recent strawberries
- 1 (6-ounce) container berries (your alternative)
- 1 ½ kilos seedless purple or inexperienced grapes
- 1 medium lime
- 2 medium PLUS 1 giant lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium purple bell peppers
- 1 medium head broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 giant Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces recent peas (can sub a small bag of frozen, if desired)
- ½ pound sliced child bella mushrooms
- 1 giant bunch scallions (you want about 12)
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 (1-pound) clamshell/bag recent child spinach
- 1 (1-pound) clamshell/bag recent child arugula
- 1 giant head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 giant vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium candy yellow onions
- 1 small yellow onion
- 1 small purple onion
- Contemporary salsa or guacamole (elective, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 bundle recent or frozen hen breakfast sausage hyperlinks (you want about 5 ounces)
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 pound boneless, skinless hen thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ kilos 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 2 kilos lean boneless pork sirloin (heart rib) roast
- 1 ¼ kilos (4) skinless white agency fish fillets (akin to grouper, flounder, bass or halibut)
- 1 ½ kilos peeled and deveined shrimp
- 1 bundle heart reduce bacon
- ¾ pound sliced deli hen or turkey breast
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)
- Floor cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Purple wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed purple pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Gadgets
- 1 quart liquid egg whites
- 1 dozen giant eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your alternative (almond, oat, and so forth.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small tub gentle bitter cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded decreased fats shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 skinny slices) Gruyere or Swiss cheese
- 1 small bundle feta cheese
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 small bundle fast oats
- 1 bundle (7-inch) low carb tortillas (akin to Mission Carb Stability)
- 1 bundle crunchy corn taco shells (you want not less than 8 or as much as 16 when you don’t freeze leftover meat)
- 1 medium bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry stone-ground polenta
- 1 small bundle dry quinoa
- 1 small baguette or sourdough loaf
- 1 bundle dry brief entire wheat pasta (akin to cellentani or fusilli)
- 1 bundle dry (NOT no-boil) lasagna noodles
- 1 giant bag tortilla chips
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or elements to make your individual)
- 1 jar marinara (or elements to make your individual)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons hen bone broth
- 1 (15-ounce) can common or low sodium hen broth
Frozen
- 1 giant bag blueberries (you want about 3 cups)
- 1 giant bag sliced strawberries (you want about 3 cups)
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle gentle white wine
Non-Meals Gadgets
*You should purchase gluten free, if desired