A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
This Sunday we have fun all of the unbelievable mothers on the market — the delivery mothers, adoptive mothers, stepmoms, grandmas, mom figures, and each girl who provides her love and care so selflessly. We’re endlessly grateful in your power, your heat, and the numerous methods you make life brighter.
Whether or not you’re having fun with a gorgeous morning brunch, a vigorous lunch with prolonged household, or a quiet, particular dinner with family members, I hope you cherish each second. Could at this time be crammed with laughter, love, and reminiscences that may final a lifetime. Pleased Mom’s Day!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it should 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 should mechanically provide the new factors.
Why Excessive Protein?
As lots of you realize, 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 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. Should 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 purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure how a lot protein you must eat in a day, this article could also be useful.
How It Works
Should 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 possibly can seek for recipes by course within the index. Relying in your targets, you must purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and many others. All the time speak to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform might must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, for those who’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! Should you want to get on the e-mail checklist, 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 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 contains the whole lot it’s essential to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (5/5)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Rooster Salad with Chili Crisp Dressing
D: Sluggish Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,200* Protein: 102g
TUESDAY (5/6)
B: Excessive-Protein Zucchini Omelet for One
L: Asian Rooster Salad with Chili Crisp Dressing
D: LEFTOVER Sluggish Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,165* Protein: 104g
WEDNESDAY (5/7)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Rooster Salad with Chili Crisp Dressing
D: The Greatest Turkey Meatloaf with Mashed Cauliflower and Blood Orange Salad with Gorgonzola, Pecans and Child Greens
Whole Energy: 1,294* Protein: 102.5g
THURSDAY (5/8)
B: Excessive-Protein Zucchini Omelet for One
L: Asian Rooster Salad with Chili Crisp Dressing
D: Fast Garlic-Lime Marinated Pork Chops with Black Beans and Rice and a couple of ounces avocado
Whole Energy: 1,204* Protein: 103g
FRIDAY (5/9)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Egg Salad over 2 cups blended greens
D: Skillet Cajun Spiced Fish with Tomatoes with LEFTOVER Black Beans and Rice and Sauteed Collard Greens with Bacon
Whole Energy: 1,170* Protein: 103.5g
SATURDAY (5/10)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Whole Energy: 793* Protein: 47g
SUNDAY (5/11)
B: Rooster Quiche with 1 cup blended berries
L: Chilled Italian Shrimp Tortellini Pasta with Golden Beet Salad
D: Stuffed Pork Tenderloin with Prompt Pot Mashed Potatoes and Asparagus with Dijon French dressing
Whole Energy: 1,355* Protein: 106g
*That is only a information, ladies ought to purpose 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing checklist
Produce
- 1 dry pint raspberries
- 1 dry pint blackberries
- 1 dry pint blueberries
- 1 (12-ounce) container strawberries
- 4 medium bananas
- 3 small mandarin or clementine oranges
- 5 medium blood oranges
- 3 medium lemons
- 2 medium limes
- 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 5 mini (Persian) cucumbers (can sub 2 small English cucumbers, if desired)
- 2 small zucchini
- 1 (4-ounce) bundle white or Crimini mushrooms
- 1 pound skinny asparagus
- 1 small bunch celery
- 4 medium OR 3 giant golden beets
- 1 small bundle sugar snap peas (if shopping for from bulk bin, you want 1 cup)
- 6 giant ears of corn (can sub a big bag of frozen, if desired)
- 1 medium head cauliflower
- 1 giant pink bell pepper
- 1 medium inexperienced bell peppers
- 2 giant cubanelle peppers
- 2 giant heads garlic
- 1 small shallot
- 2 kilos Russet potatoes
- 1 giant head Napa cabbage
- 1 giant bunch collards greens
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag blended greens
- 1 (1-pound) clamshell/bag child arugula
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small PLUS 1 giant bunch recent cilantro
- 1 giant bunch culantro (optionally available for sofrito, if you could find it)
- 1 small bunch/container recent basil
- 2 giant vine-ripened tomatoes
- 1 small pink onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle bacon (if shopping for from deli counter, you want 1 slice)
- 1 small bundle sliced prosciutto
- 2 rotisserie chickens (purchase one nearer to finish of the week)
- 1 pound sushi grade tuna
- 1 ½ kilos (4) white fish fillets comparable to flounder, fluke or tilapia
- 2 kilos peeled and deveined jumbo shrimp
- 1 1⁄3 kilos 93% or 99% lean floor turkey
- 1 pound pork tenderloin
- 1 ½ kilos (4) boneless pork chops
- 2 ½ kilos beef pot roast or chuck roast
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)
- Thyme
- Crushed pink pepper flakes
- Sesame seeds
- Sesame oil
- Rice vinegar
- Honey (or liquid sweetener of selection)
- Mayonnaise
- Diminished sodium soy sauce*
- Sriracha sauce
- Wasabi paste (in a tube)
- Rice wine vinegar
- Furikake (can sub sesame seeds for topping Poke Salad, if desired)
- Crimson wine vinegar
- Dijon mustard
- Rice vinegar
- Garlic powder
- Dried minced garlic
- Onion powder
- Oregano
- Cumin
- Chili powder
- Cinnamon
- White (distilled) vinegar
- Bay leaves
- Tajin or different Chili Lime seasoning
- Ketchup
- Worcestershire sauce
- Marjoram
- Balsamic vinegar
- Paprika
- Sazon
- Cajun seasoning
Dairy & Misc. Refrigerated Objects
- 1 (9-inch) pie crust
- 1 bundle small wonton wrappers
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container nonfat milk
- 1 quart unsweetened almond milk (or milk of your selection)
- 1 tub whipped butter
- 1 small field butter (can sub whipped butter in Mashed Cauliflower, if desired)
- 1 small container gentle bitter cream
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese or bundle Oaxaca or queso chihuahua
- 1 small bundle part-skim Swiss cheese (can sub 1/3 cup some other cheese in Rooster Quiche, if desired)
- 1 small bundle cotija cheese
- 1 small bundle goat cheese
- 1 small bundle gorgonzola cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle fast or rolled oats
- 1 medium bundle corn tortillas (you want 16)
- 1 bundle seasoned complete wheat breadcrumbs (I like 4C)
- 1 small bundle dry lengthy grain rice (I like Carolina)
- 1 bundle dry Spinach Ricotta tortellini (comparable to Delallo)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can crushed plain or fireplace roasted tomatoes
- 1 small jar solar dried tomatoes
- 1 small jar capers
- 1 small can sliced black olives
- 1 small can/jar chipotle peppers in adobo (or Guajillo, ancho and arbol chiles for a extra conventional Birria tacos. See recipe notes)
- 1 (32-ounce) carton beef broth
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar creamy peanut butter
Frozen
- 1 small bag shelled edamame
Misc. Dry Items
- 1 small bundle vanilla protein powder
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¾ cup)
- 1 small bundle pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle vegetable or rooster bouillon cubes (comparable to Maggi)
*You should purchase gluten free, if desired