A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I’ve been getting a lot constructive suggestions from my previous few high-protein weight loss program meal plans, I made a decision I might be sharing them each different week. You possibly can see earlier weeks for variations, or in case you desire my common meal plans, be happy to return to a earlier one (I’ve a couple of years value). Following a high-protein weight loss program can provide a number of well being advantages like boosting metabolism, muscle upkeep and progress, and blood sugar management. Your optimum every day protein consumption depends upon your age, weight, aim, and degree of bodily exercise. Bear in mind, a simple technique to attain your protein objectives, dividing whole protein throughout your three meals makes it simpler. You may as well select my high-protein snacks starting from 10 to 30 grams of protein, that will help you attain your protein objectives.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight loss program for the previous few years for muscle acquire, and it’s been a complete sport 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 a whole lot of you battle with hitting your protein objectives, 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 objectives, I usually divide it throughout three meals. For instance, if my aim 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. If you happen to’re unsure how a lot protein it’s best 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 many others. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your objectives, it’s best to goal for not less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and many others. All the time discuss to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate could have to restrict protein to keep away from issues. It’s at all times greatest 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, in case you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be 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 may 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 may 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:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of vital bodily capabilities. Meals excessive in protein maintain you feeling fuller longer and will enhance metabolism. With my unique 4 week sequence, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to achieve your objectives, keep wholesome and powerful!
My 5 Favourite Gross sales Occurring Proper Now
Try my 5 favourite offers and gross sales taking place this weekend.
Excessive Protein Food 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 contains every thing you have to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (10/28)
B: Excessive-Protein Zucchini Omelet for One with 1 skinny slice complete grain toast with 2 teaspoons butter
L: Buffalo Hen Rice Bowls with ½ small (sliced) cucumber
D: White Bean Scampi with Linguine
Complete Energy: 1,498* Complete Protein: 111 grams
TUESDAY (10/29)
B: Excessive-Protein Zucchini Omelet for One with 1 skinny slice complete grain toast with 2 teaspoons butter
L: Buffalo Hen Rice Bowls with ½ small (sliced) cucumber
D: Wholesome Cod Fish Tacos with Greatest Guacamole and 12 tortilla chips
Complete Energy: 1,501* Complete Protein: 122.5 grams
WEDNESDAY (10/30)
B: Carrot Banana Protein Smoothie
L: Buffalo Hen Rice Bowls with ½ giant (sliced) bell pepper
D: Unstuffed Cabbage Bowls
Complete Energy: 1,138* Complete Protein: 109.5 grams
THURSDAY (10/31)
B: Excessive Protein Whipped Cottage Cheese Bowls (½ recipe)
L: Buffalo Hen Rice Bowls with ½ giant (sliced) bell pepper
D: Turkey Pumpkin Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
Complete Energy: 1,237* Complete Protein: 114 grams
FRIDAY (11/1)
B: Excessive Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Turkey Pumpkin Chili with 2 tablespoons shredded cheddar and 1 ounce avocado
D: Seattle Smoked Salmon Chowder and Lemony Hearts of Palm Salad with Avocado
Complete Energy: 1,253* Complete Protein: 97 grams
SATURDAY (11/2)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4) with 2 tablespoons walnuts
L: Pizza Sausage Rolls** with 8 child carrots
D: DINNER OUT
Complete Energy: 629* Complete Protein: 43 grams
SUNDAY (11/3)
B: Bacon Egg and Avocado Breakfast Sandwich
L: Up to date Waldorf Salad Cups
D: Gradual Cooker Beef Stew with 2 ounces multigrain baguette
Complete Energy: 1,196* Complete Protein: 101 grams
*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 many others.
**Double dough recipe for lunch Sunday.
Purchasing listing
Produce
- 1 medium ripe banana
- 3 (6-ounce) packages contemporary berries (your alternative)
- 1 (12-ounce) package deal contemporary strawberries
- 1 giant pear
- 4 medium limes
- 2 medium lemons
- 1 small (5-ounce) PLUS 5 medium (6-ounce) Hass avocados
- 1 small English cucumber
- 2 giant zucchini
- 1 medium PLUS 1 giant purple bell pepper
- 4 ounces white mushrooms
- 1 small bunch celery
- 1 (1-pound) bag carrots
- 1 giant bag child carrots
- 2 medium heads garlic
- 1 small jalapeno (elective, for Guacamole)
- 1 small head cauliflower
- 3 small purple potatoes
- 1 medium Yukon Gold potato
- 1 giant head inexperienced cabbage
- ½ small head purple cabbage
- 1 medium head butter lettuce
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1 small bunch scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary chives (can sub scallion greens for garnish on Salmon Chowder)
- 1 small bunch/container contemporary thyme
- 2 medium heirloom tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium purple onions
- 2 medium PLUS 2 giant yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 2 uncooked Italian hen sausage hyperlinks
- 1 1/3 pound 90-93% lean floor turkey or hen
- 1 pound 93% lean floor beef
- 1 (3-pound) boneless beef chuck roast
- 2 ½ kilos (5) boneless, skinless hen breasts
- 1 pound (4) skinless white agency fish fillets, akin to cod, snapper or mahi mahi
- ½ pound hot-smoked salmon fillet
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 contemporary peppercorns)
- Turmeric
- Honey
- Crushed purple pepper flakes
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Apple cider vinegar
- Chili lime seasoning, akin to Tajin Basic
- Gentle mayonnaise
- Marjoram
- Chili powder
- Cinnamon or pumpkin pie spice
- Thyme
- Bay leaves
- Cayenne pepper (elective, for Pumpkin Chili)
- Sesame seeds (elective, for Pizza Sausage Rolls)
- Elective bagel toppings: akin to All the things Bagel Seasoning, poppy seeds, garlic or onion flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 pint complete milk
- 1 (8-ounce) container unsweetened almond milk
- 1 (16-ounce) PLUS 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 (16-ounce) container low fats cottage cheese (Good Tradition)
- 1 small field unsalted butter
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) package deal sliced provolone or mozzarella cheese
- 1 (8-ounce) bag shredded lowered fats cheddar cheese
- 1 (8-ounce) bag shredded cheddar cheese (can sub lowered fats on Pumpkin Chili, if desired)
- 1 small package deal gorgonzola cheese
Grains*
- 1 small loaf skinny sliced complete grain bread (akin to Dave’s Killer Bread)
- 1 small package deal corn tortillas (you want 8)
- 1 giant bag tortilla chips
- 1 small bag dry brown rice (or 4 cups pre-cooked)
- 1 (16-ounce) package deal complete wheat linguine (Delallo)
- 1 medium package deal unbleached all-purpose flour
- 1 (8-ounce) multigrain baguette
Canned and Jarred
- 1 (15-ounce) can low sodium black beans
- 3 (15-ounce) cans cannellini or navy beans
- 1 (14-ounce) can pumpkin puree
- 1 (4-ounce) can or (4-ounce) tube tomato paste
- 1 (4-ounce) can no salt added tomato paste
- 1 (8-ounce) can tomato sauce
- 1 (28-ounce) can diced tomatoes
- 1 small jar pizza sauce or marinara
- 1 (14-ounce) can hearts of palm
- 1 (32-ounce) carton lowered or low sodium beef broth
- 1 (32-ounce) carton lowered sodium hen broth
Frozen
- 1 small bag corn kernels
- 1 small bag peas
Misc. Dry Items
- Baking powder
- 1 small package deal raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want (1/2 cup)
- 1 small package deal slivered almonds
- 1 small package deal flax meal (floor flax seed)
- 1 small package deal cocoa powder
- 1 small bottle white wine (akin to Sauvignon Blanc)
- 1 small package deal unflavored protein powder
- Monk fruit or sweetener of alternative
*You should buy gluten free, if desired
