A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
As college involves an finish, holidays come to life! However bear in mind, even on the run — whether or not you’re in an Airbnb, hitting the street, or sleeping underneath the celebrities, you possibly can nonetheless crush your high-protein objectives! Suppose wholesome snacks like jerky and Greek yogurt, or maintain it traditional with grilled fish (on this week’s meal plan!), or a few of my different campfire packet recipes like my shrimp scampi, and meatloaf! Don’t overlook: hard-boiled eggs journey properly and cottage cheese makes an important breakfast. Keep fueled, keep robust, and make this summer time your healthiest but!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Thus far I’ve every thing 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 telephone) so it is going to routinely 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 acquire, 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 battle with hitting your protein objectives, 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose 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. In case you’re unsure 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 favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to goal for no less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate might must 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 growing protein consumption, particularly when you’ve got any underlying well being circumstances.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In case 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 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 subsequent day. The grocery listing is complete and contains every thing you want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill over 2 cups combined greens with an entire grain roll and 1 tablespoon butter
D: Greek Tofu Bowls (recipe x 2)
Complete Energy: 1,320* Protein: 108g
TUESDAY (6/17)
B: Breakfast Quesadilla
L: Rooster Salad with Lemon and Dill over 2 cups combined greens with an entire grain roll and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwestern Black Bean, Quinoa and Mango Salad
Complete Energy: 1,185* Protein: 103g
WEDNESDAY (6/18)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill over 2 cups combined greens with an entire grain roll and 1 tablespoon butter
D: Rooster Scampi
Complete Energy: 1,318* Protien: 123g
THURSDAY (6/19)
B: Breakfast Quesadilla
L: Mayo-less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Grilled Cumin Spiced Pork Tenderloin with Fast Mexican Brown Rice and Mexican-Impressed Grilled Corn Salad with Cotija
Complete Energy: 1,256* Protein: 101.5g
FRIDAY (6/20)
B: Strawberry Banana Smoothie
L: Mayo-less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Mediterranean Fish Foil Packet (recipe x 2) and Lemon Asparagus Couscous Salad with Tomatoes
Complete Energy: 1,284* Protein: 108.5g
SATURDAY (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup combined berries
L: Grilled Rooster Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT
Complete Energy: 787* Protein: 59.5g
SUNDAY (6/22)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with a peach
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Turkey Meatloaf with Zucchini with Immediate Pot Mashed Potato and Simple Broccolini
Complete Energy: 1,356* Protein: 103.5g
*That is only a information, ladies 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.
Buying listing
Produce
- 3 medium ripe bananas
- 4 medium peaches
- 1 (12-ounce) bundle strawberries
- 2 (6-ounce) container berries (your selection)
- 1 medium mango
- 10 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 2 medium (6-ounce) avocados
- 2 medium cucumbers
- 4 mini (Persian) cucumbers (or 1 medium English)
- 3 medium zucchini
- 2 medium heads garlic
- 1 giant shallot
- 3 small pink bell peppers
- 1 bundle mini rainbow candy peppers
- 3 small jalapenos
- 1 small PLUS 6 giant ears of corn
- 2 bunches broccolini
- ¾ pound asparagus
- 2 kilos Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary basil
- 1 medium bunch contemporary Italian parsley
- 1 giant bunch contemporary cilantro
- 1 (1-pound) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 medium head butter lettuce
- 2 ¼ kilos cherry or grape tomatoes
- 1 small PLUS 2 giant vine-ripened tomatoes
- 2 medium plum tomatoes
- 1 giant pink onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 small bundle hen breakfast sausage
- 1 bundle center-cut bacon
- 1 rotisserie hen
- ¾ pound boneless, skinless hen breast cutlets
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 pound 93% lean floor turkey
- 1 pound skinny sirloin steaks
- 1 pork tenderloin (about 18 ounces)
- 1 ½ kilos skinless white fish fillets (akin to flounder, porgy, cod or bass)
- 1 ½ kilos uncooked sushi grade tuna
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 contemporary peppercorns)
- Vanilla extract (non-compulsory, for Smoothie)
- Crimson wine vinegar
- Rice vinegar
- Sesame oil
- Furikake or sesame seeds
- Decreased sodium soy sauce*
- Mayonnaise
- Sriracha sauce
- Garlic powder
- Onion powder
- Oregano
- Cumin
- Chili powder
- Turmeric
- Crushed pink pepper flakes
- Paprika
- Smoked paprika
- Cayenne pepper
- Tajin or chili lime seasoning
- Worcestershire sauce
- Dried onion flakes
- Marjoram
- Ketchup
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small container mild bitter cream
- 1 (6-ounce) container low fats cottage cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) block or bag shredded Gruyere cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded part-skim cheddar cheese
- 1 small bundle feta cheese
- 1 small bundle cotija cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) container nonfat milk (can sub 1 cup low fats milk in Breakfast Casserole, if desired)
- 1 quart low fats milk
- 1 pint low fats buttermilk
Grains*
- 1 bundle (7-inch) low carb tortillas
- 1 bundle entire grain rolls
- 1 loaf sliced sourdough bread
- 1 bundle plain panko breadcrumbs
- 1 bundle entire wheat pearl (Israeli) couscous
- 1 bundle dry quinoa (or cup pre-cooked)
- 1 bundle entire wheat brief pasta (akin to fusilli or penne)
- 1 bundle entire wheat angel hair pasta
- 1 medium bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle fast oats
Canned and Jarred
- 1 (5-ounce) can albacore tuna
- 1 small jar capers
- 1 medium jar Castelvetrano olives
- 1 (15-ounce) can no salt added black beans
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
Frozen
Misc. Dry Items
- 1 small bundle floor flax (or flax meal)
- 1 bundle unflavored protein powder
- Monk fruit sweetener or your favourite sweetener of selection (non-compulsory, for Smoothie)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want ½ cup)
- 1 single serve bottle dry white wine
*You should purchase gluten free, if desired