A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I’m thrilled to lastly reveal the quilt of my subsequent cookbook—Skinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gas Your Day—coming October 7! This assortment options 100 scrumptious recipes, every full of 30+ grams of protein to maintain you full, glad, and energized all day lengthy. Plus, I’ve included just a few high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the quilt—I can’t wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point 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 would mechanically provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein eating regimen 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 lots of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
For those who’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 favor, you may seek for recipes by course within the index. Relying in your targets, it is best to goal for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and many others. All the time speak to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate could must restrict protein to keep away from issues. 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, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, 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 like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
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 following day. The grocery record is complete and contains every thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Whole Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Hen Salad on Apple Slices
D: Wholesome Cod Fish Tacos with Instantaneous Pot Refried Beans
Whole Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Whole Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Hen Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Instantaneous Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Whole Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Instantaneous Pot Mashed Potatoes and a couple of cups blended greens with 2 teaspoons mild French dressing
D: Drunken Noodles
Whole Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ⅛ Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Whole Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ⅛ Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Whole Energy: 1,152* Protein: 112.5g
*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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring record
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece contemporary ginger
- 3 massive (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) crimson potatoes
- 2 kilos Russet potatoes
- ½ pound child potatoes
- 3 ounces white mushrooms
- 1 ½ kilos skinny asparagus
- 1 small bundle sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- ½ small head inexperienced cabbage (should purchase pre-shredded, if desired)
- ½ small head crimson cabbage (should purchase pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium crimson onion
- 1 medium yellow onion
- 4 massive white onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ¾ pound turkey breakfast sausage
- 1 (4-ounce) bundle sliced prosciutto
- 1 ½ kilos cooked octopus
- 1 pound massive peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets reminiscent of cod, snapper or mahi mahi
- 1 rotisserie rooster
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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
- Common or mild mayonnaise (I like Hellman’s)
- Crimson wine vinegar
- Curry powder
- Common or lowered sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (reminiscent of Tajin Traditional)
- Chili powder
- Cayenne pepper (optionally available, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (optionally available topping for Cheeseburger)
- Yellow mustard (optionally available topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Gentle French dressing dressing (or make your individual with substances in record)
Dairy & Misc. Refrigerated Objects
- 2 dozen massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint entire or lowered fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small container whipped butter
- 1 small bundle goat cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bundle sliced lowered fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 bundle (8 or 9-inch) low carb entire wheat tortillas (reminiscent of La Tortilla Manufacturing facility)
- 1 small bundle corn tortillas (you want 8)
- 1 small loaf sliced entire wheat bread
- 1 bundle entire wheat hamburger buns
- 1 (8-ounce) bundle thick rice noodles
- 1 small bundle all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can rooster broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (optionally available, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar lowered sugar cherry preserves
Frozen
- 1 massive bundle (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle darkish brown sugar
- 1 small bundle floor flaxseed
- 1 small bundle unflavored pea or whey protein powder
- 1 small bundle dry pinto beans
*You should buy gluten free, if desired