A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I wish to first say that I’m sending prayers to everybody in L.A. and all these areas affected by the wildfires. Praying it’s all beneath management quickly!
It’s possible you’ll discover that that is the second week in a row for a excessive protein meal plan—nicely guess what!? The entire meal plans for January shall be! There’s over 100 grams of protein for every day. I additionally know that the climate is crazy- and cold- for a lot of this week. Try my soups and stews for straightforward methods to remain heat. It’s additionally Nationwide Gradual Cooker Month, take a look at all my sluggish cooker recipes right here.
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. To date I’ve all the pieces from 2025 to 2018 up to date. The nice information is each recipe on my website 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 already know, I’ve been following a high-protein food plan 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 a variety of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. When you take pleasure in it, I’ll share 1 or 2 every month. Plus, I’m engaged on a high-protein cookbook, so keep tuned!
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform might have to restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being situations.
Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood 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! When you want to get on the e-mail checklist, you possibly can subscribe right here so that you by no means miss a meal plan!
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 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:
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 necessary bodily features. Meals excessive in protein preserve you feeling fuller longer and should enhance metabolism. With my unique 4 week collection, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it simple to succeed in your objectives, keep wholesome and powerful!
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 checklist is complete and contains all the pieces it is advisable make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (1/13)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Rooster Salad on Apple Slices
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Whole Energy: 1,493* Protein: 103.5g
TUESDAY (1/14)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Rooster Salad on Apple Slices
D: Floor Turkey Tacos with Mexican Cauliflower “Rice”
Whole Energy: 1,435* Protein: 107.5g
WEDNESDAY (1/15)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Rooster Chili**
D: Rooster Florentine with 1 cup orzo
Whole Energy: 1,390* Protein: 117.5g
THURSDAY (1/16)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Rooster Chili
D: Selfmade Hamburger Helper and Simple Garlic Broccolini
Whole Energy: 1,398* Protein: 116g
FRIDAY (1/17)
B: Carrot Banana Protein Smoothie
L: White Rooster Chili
D: Korean Salmon Rice Bowls with ¾ cup shelled edamame
Whole Energy: 1,238* Protein: 116.5g
SATURDAY (1/18)
B: Banana Nut Protein Oats (recipe x 4)
L: Gradual Cooker Rooster and Lentil Soup
D: DINNER OUT
Whole Energy: 738* Protein: 48g
SUNDAY (1/19)
B: Chorizo Breakfast Bowls
L: LEFTOVER Gradual Cooker Rooster and Lentil Soup
D: Crock Pot Pork Roast with Mushrooms and Parmesan Brussels Sprouts
Whole Energy: 1,303* Protein: 100g
*That is only a information, girls 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Prep Tuesday night time, if desired and freeze any leftover you/your loved ones gained’t eat.
Purchasing checklist
Produce
- 2 medium oranges
- 1 giant grapefruit
- 5 medium ripe bananas
- 2 medium pink apples
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 2 small poblano peppers
- 2 giant cubanelle peppers
- 1 small PLUS 1 giant pink bell pepper
- 4 mini (Persian) cucumbers (can sub 1 giant English, if desired)
- 1 small bunch celery
- 1 medium bundle child carrots
- 1 pound child gold or pink potatoes
- 1 pound Brussels sprouts
- 2 bunches broccolini
- ½ pound sliced child bella or cremini mushrooms
- 1 medium bundle riced cauliflower (you want 4 cups)
- 1 small bunch scallions
- 1 giant bunch cilantro
- 1 medium bunch culantro (non-obligatory, for Sofrito, if you’ll find it)
- 1 small bunch Italian parsley
- 1 (1-pound) bag/clamshell child spinach
- 1 small head Iceberg lettuce
- 1 small container Pico de Gallo (or substances to make your individual)
- 2 medium plum tomatoes
- 1 small pink onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- ½ pound sliced lean deli ham
- 1 rotisserie hen breast
- 2 kilos 93% lean floor turkey
- ¾ pound 93% lean floor beef
- 1 ½ kilos (6) boneless, skinless hen thighs
- 2 ½ kilos (6) giant boneless, skinless hen breasts
- 1 ¼ kilos (4) skinless salmon fillets
- 2 kilos lean boneless pork sirloin roast
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 recent peppercorns)
- Non-obligatory bagel toppings: all the pieces bagel seasoning, onion flakes, garlic flakes, and many others,
- Turmeric
- Pure maple syrup
- Garlic powder
- Scorching sauce (similar to Cholula)
- Mayonnaise
- Cumin
- Bay leaves
- Tamari or soy sauce
- Sriracha sauce
- Toasted sesame oil
- Thai candy chili sauce
- Adobo seasoning
- Black and white sesame seeds
- Taco seasoning (or purchase chili powder and make your individual with substances in checklist)
- Smoked paprika
- Paprika
- Ancho chili powder
- Purple wine vinegar
- Cayenne pepper
- Worcestershire sauce
- Crushed pink pepper flakes (non-obligatory, for Garlic Broccolini)
- Gochujang
- Mirin
- Oregano
- Floor cloves
- Balsamic vinegar
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) block decreased fats cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your selection
- 1 (8-ounce) container 2% milk or milk of your selection
- 1 (8-ounce) container half and half
- 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 (8-ounce) bundle sliced cheddar cheese
- 1 (8-ounce) bag shredded common or decreased fats sharp cheddar cheese (I like Sargento)
- 1 small bundle queso blanco or cotija cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle unbleached all-purpose
- 1 small bundle fast oats
- 1 medium bundle corn tortillas (should purchase 1 small bundle and one bundle of exhausting shell, ifdesired)
- 1 (1-pound) bundle orzo pasta
- 1 (1-pound) bundle quick pasta similar to cavatappi, rotini or elbow
- 1 small bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry stone-ground polenta
Canned and Jarred
- 1 (15-ounce) can white northern or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium hen broth
- 3 (32-ounce) cartons hen broth
Frozen
- 1 small bundle corn kernels
- 1 giant bundle shelled edamame (you want 4 cups)
Misc. Dry Items
- Baking powder
- 1 small bundle granulated sugar
- 1 small bundle floor flax/flax meal
- 1 small bundle unflavored pea or whey protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small bundle chopped walnuts (if shopping for from bulk bin, you want about 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) bundle dried inexperienced or brown lentils
*You should purchase gluten free, if desired
