A free, 7-day excessive protein food 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 Eating regimen Meal Plan
I hope you’ve gotten all been having fun with these high-protein meal plans and discovering them useful this month! My objective is to assist assist you in assembly your day by day protein targets and contributed to your total well being and health objectives. A high-protein meal plan can assist increase muscle progress, promote fats loss, stabilize blood sugar, and maintain you feeling fuller for longer all through the day.
I’d love to listen to what features of those meal plans you’ve discovered most useful and if there’s something you’d prefer to see adjusted to make them much more efficient for you. Your suggestions is at all times appreciated!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. Up to now I’ve every thing 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 telephone) so it can robotically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform might must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being circumstances.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform might must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images 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! In case you want to get on the e-mail listing, you’ll be able to subscribe right here so that you by no means miss a meal plan!
Get the Skinnytaste Final Meal Planner! The 52 week spiral certain 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating 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 every thing you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (1/20)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad*
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,397** Protein: 105.5g
TUESDAY (1/21)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad
D: Carne Molida with ¾ cup rice and Fast Cabbage Slaw
Complete Energy: 1,443** Protein: 114g
WEDNESDAY (1/22)
B: Breakfast Quesadilla
L: Tuna Egg Salad with 1 slice sourdough bread and 1 cup grapes
D: Arroz con Pollo with Massaged Uncooked Kale Salad
Complete Energy: 1,350** Protein: 108.5g
THURSDAY (1/23)
B: Excessive Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Pork Tenderloin with Cherry Sauce with Buttermilk Mashed Potatoes and Shredded Brussels Sprouts with Pancetta (½ recipe)
Complete Energy: 1,298** Protein: 107.5g
FRIDAY (1/24)
B: Excessive Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Shrimp with Tuscan White Beans, Spinach and Feta (recipe x 2) and Greek Orzo Salad (½ recipe)
Complete Energy: 1,283** Protein: 104.5g
SATURDAY (1/25)
B: Zucchini Oats (recipe x 4)
L: LEFTOVER Shrimp with Tuscan White Beans, Spinach and Feta and Greek Orzo Salad
D: DINNER OUT
Complete Energy: 896** Protein: 61.5g
SUNDAY (1/26)
B: Excessive Protein Scrambled Eggs with Cottage Cheese (recipe x 2) with 1 slice sourdough bread, 2 rooster sausage hyperlinks and 1 cup grapes
L: BBQ Hen Tenders in Air Fryer with 8 child carrots and Low Fats Buttermilk Ranch Dressing
D: Mediterranean Meatballs
Complete Energy: 1,277** Protein: 105
*That is only a information, ladies ought to intention 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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Prep Sunday evening, if desired.
#Freeze any leftover you/your loved ones received’t eat.
Buying listing
Produce
- 2 medium bananas
- 2 kilos seedless pink or inexperienced grapes
- 1 (12-ounce) bundle strawberries
- 1 (6-ounce) bundle blueberries
- 1 (6-ounce) bundle berries (your alternative)
- 2 medium PLUS 1 giant lemons
- 1 small (5-ounce) Hass avocado
- 2 medium English cucumbers
- 1 ¾ kilos zucchini
- 1 medium PLUS 1 giant pink bell pepper
- 1 medium orange bell pepper
- 2 giant cubanelle peppers
- ½ pound inexperienced beans
- ¾ pound child yellow potatoes
- 2 kilos Yukon Gold potatoes
- 1 pound Brussels sprouts
- 2 giant heads garlic
- 1 small bag child carrots
- 1 giant bunch scallions
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary oregano (elective garnish for Greek Orzo Salad)
- 1 small bunch/container contemporary sage
- 1 small bunch/container contemporary thyme
- 1 medium bunch contemporary Italian parsley
- 1 small PLUS 1 giant bunch cilantro
- 1 medium bunch culantro (if you could find it. Elective, for Sofrito)
- 1 medium bunch Lacinato kale
- 1 medium head Bibb/Butter lettuce
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- ½ small head inexperienced cabbage
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small pink onion
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 to 2 packages rooster breakfast sausage (you want 14 hyperlinks. Should buy frozen, if desired)
- 2 kilos giant peeled and deveined shrimp
- ½ pound (2) salmon skinless salmon fillets
- 2 kilos pork tenderloin
- 1 small bundle pancetta (if shopping for from deli, you want 1 ounce)
- 1 ½ kilos (12) boneless, skinless rooster tenderloins
- 8 boneless, skinless rooster thighs or bone-in drumsticks
- 1 pound 93% lean floor turkey
- 1 ½ kilos 90% lean floor turkey, beef or bison (your alternative)
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)
- Cinnamon
- Onion powder
- Entire grain mustard
- White wine vinegar
- White balsamic vinegar
- Balsamic vinegar
- White vinegar
- Pink wine vinegar
- Apple cider vinegar
- Common or mild mayonnaise
- BBQ sauce
- Cayenne pepper
- Garlic powder
- Cumin
- Sazon seasoning
- Bay leaves
- Adobo seasoning
- Oregano
- Vanilla extract or vanilla bean paste
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 small tub whipped butter
- 1 small tub nonfat bitter cream
- 3 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 quart low fats buttermilk
- 1 pint milk (your alternative, for Zucchini Oats)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) chunk common or diminished fats feta cheese
- 1 giant wedge contemporary Parmesan cheese
Grains*
- 1 bundle (7-inch) low carb tortillas (I like Mission Entire Wheat Carb Stability)
- 1 small loaf sliced sourdough bread
- 1 small bundle fast oats
- 1 bundle seasoned breadcrumbs
- 1 bundle seasoned panko breadcrumbs (can use plain and season your self, if desired)
- 1 bundle plain panko breadcrumbs
- 1 (16-ounce) bundle lasagna noodles (NOT no boil)
- 1 (16-ounce) bundle orzo pasta
- 1 bundle Israeli (pearled) couscous
- 1 medium bundle dry lengthy grain white rice, corresponding to Carolina
Canned and Jarred
- 1 small jar diminished sugar cherry preserves
- 1 small jar pesto (or components to make your personal)
- 1 jar marinara sauce (or components to make your personal)
- 1 (8-ounce) can tomato sauce
- 1 small jar salsa (elective, for Breakfast Quesadilla)
- 1 small jar pitted Kalamata olives
- 1 small jar pitted inexperienced olives or alcaparrado
- 1 small jar/can marinated artichoke hearts
- 2 (15-ounce) cans no salt added cannellini beans (corresponding to Eden Natural)
- 1 (32-ounce) carton diminished or low sodium rooster broth
- 1 (2.6-ounce) packet mild tuna in water
Misc. Dry Items
- Monk fruit sweetener (or honey or maple syrup)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want about about 3/4 cup)
- 1 bundle rooster bouillon cubes
*You should purchase gluten free, if desired
