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7 Day Excessive Protein Weight-reduction plan Meal Plan


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A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.

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7 Day Excessive Protein Weight-reduction plan Meal Plan

Whereas the weight loss program adopted throughout Lent is just not particularly excessive protein, it will possibly nonetheless embrace good quantities of plant-based proteins. Widespread protein-rich meals throughout Lent can embrace legumes, tofu, nuts and seeds and entire grains. Don’t neglect to incorporate seafood in your meals, like this Baked Salmon that can assist 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 associates, 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 good information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it is going to mechanically provide the new factors.

Why Excessive Protein?

As a lot of you recognize, I’ve been following a high-protein weight loss program 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 quite a lot of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 sometimes divide it throughout three meals. For instance, if my aim 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. If you happen to’re undecided how a lot protein you need to eat in a day, this article could also be useful.

How It Works

If you happen to’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, you need to purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, this may vary by your targets, your age, weight, and so forth. All the time speak to your nutritionist or dietician on your particular wants.

Be aware

These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might have to restrict protein to keep away from issues. 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 have any underlying well being circumstances.

Lastly, should you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to 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

Skinnytaste Ultimate 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 properly. I hope you’ll love this as a lot as I do!

Skinnytaste Ultimate Meal Planner

Purchase the Skinnytaste meal planner right here:

Excessive Protein Weight-reduction 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 following day. The grocery listing is complete and contains every thing you must make all meals on the plan. Add some excessive protein snacks that can assist 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 Greatest 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, 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
** Freeze any leftover you/your loved ones received’t eat.

*Google doc

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