A free, 7-day excessive protein weight loss program 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 Weight loss program Meal Plan
This Sunday we have fun all of the unimaginable mothers on the market — the delivery mothers, adoptive mothers, stepmoms, grandmas, mom figures, and each lady who provides her love and care so selflessly. We’re endlessly grateful in your power, your heat, and the numerous methods you make life brighter.
Whether or not you’re having fun with a stupendous morning brunch, a full of life lunch with prolonged household, or a quiet, particular dinner with family members, I hope you cherish each second. Might as we speak be full of laughter, love, and recollections that can final a lifetime. Comfortable Mom’s Day!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Up to now I’ve every thing 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’s going to routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, 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 happy, 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 objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 succeed in 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. For those who’re undecided how a lot protein it’s 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 so forth. or swap recipes out for meals you favor, you possibly can 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 so forth. At all times discuss to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate might 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 in case you have any underlying well being situations.
Lastly, for those who’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! For those who want to get on the e-mail listing, 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 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 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 Weight loss program 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’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (5/5)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Hen Salad with Chili Crisp Dressing
D: Sluggish Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,200* Protein: 102g
TUESDAY (5/6)
B: Excessive-Protein Zucchini Omelet for One
L: Asian Hen Salad with Chili Crisp Dressing
D: LEFTOVER Sluggish Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,165* Protein: 104g
WEDNESDAY (5/7)
B: 15-Minute Protein Chia Seed Cereal
L: Asian Hen Salad with Chili Crisp Dressing
D: The Finest Turkey Meatloaf with Mashed Cauliflower and Blood Orange Salad with Gorgonzola, Pecans and Child Greens
Whole Energy: 1,294* Protein: 102.5g
THURSDAY (5/8)
B: Excessive-Protein Zucchini Omelet for One
L: Asian Hen Salad with Chili Crisp Dressing
D: Fast Garlic-Lime Marinated Pork Chops with Black Beans and Rice and a pair of ounces avocado
Whole Energy: 1,204* Protein: 103g
FRIDAY (5/9)
B: 15-Minute Protein Chia Seed Cereal
L: Tuna Egg Salad over 2 cups blended greens
D: Skillet Cajun Spiced Fish with Tomatoes with LEFTOVER Black Beans and Rice and Sauteed Collard Greens with Bacon
Whole Energy: 1,170* Protein: 103.5g
SATURDAY (5/10)
B: Peanut Butter Breakfast Oatmeal Bowl (recipe x 4)
L: Tuna Poke Salad (recipe x 2)
D: DINNER OUT
Whole Energy: 793* Protein: 47g
SUNDAY (5/11)
B: Hen Quiche with 1 cup blended berries
L: Chilled Italian Shrimp Tortellini Pasta with Golden Beet Salad
D: Stuffed Pork Tenderloin with Instantaneous Pot Mashed Potatoes and Asparagus with Dijon French dressing
Whole Energy: 1,355* Protein: 106g
*That is only a information, girls 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Buying listing
Produce
- 1 dry pint raspberries
- 1 dry pint blackberries
- 1 dry pint blueberries
- 1 (12-ounce) container strawberries
- 4 medium bananas
- 3 small mandarin or clementine oranges
- 5 medium blood oranges
- 3 medium lemons
- 2 medium limes
- 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 5 mini (Persian) cucumbers (can sub 2 small English cucumbers, if desired)
- 2 small zucchini
- 1 (4-ounce) bundle white or Crimini mushrooms
- 1 pound skinny asparagus
- 1 small bunch celery
- 4 medium OR 3 giant golden beets
- 1 small bundle sugar snap peas (if shopping for from bulk bin, you want 1 cup)
- 6 giant ears of corn (can sub a big bag of frozen, if desired)
- 1 medium head cauliflower
- 1 giant crimson bell pepper
- 1 medium inexperienced bell peppers
- 2 giant cubanelle peppers
- 2 giant heads garlic
- 1 small shallot
- 2 kilos Russet potatoes
- 1 giant head Napa cabbage
- 1 giant bunch collards greens
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag blended greens
- 1 (1-pound) clamshell/bag child arugula
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small PLUS 1 giant bunch recent cilantro
- 1 giant bunch culantro (non-obligatory for sofrito, if you’ll find it)
- 1 small bunch/container recent basil
- 2 giant vine-ripened tomatoes
- 1 small crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle bacon (if shopping for from deli counter, you want 1 slice)
- 1 small bundle sliced prosciutto
- 2 rotisserie chickens (purchase one nearer to finish of the week)
- 1 pound sushi grade tuna
- 1 ½ kilos (4) white fish fillets resembling flounder, fluke or tilapia
- 2 kilos peeled and deveined jumbo shrimp
- 1 1⁄3 kilos 93% or 99% lean floor turkey
- 1 pound pork tenderloin
- 1 ½ kilos (4) boneless pork chops
- 2 ½ kilos beef pot roast or chuck 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)
- Thyme
- Crushed crimson pepper flakes
- Sesame seeds
- Sesame oil
- Rice vinegar
- Honey (or liquid sweetener of selection)
- Mayonnaise
- Decreased sodium soy sauce*
- Sriracha sauce
- Wasabi paste (in a tube)
- Rice wine vinegar
- Furikake (can sub sesame seeds for topping Poke Salad, if desired)
- Pink wine vinegar
- Dijon mustard
- Rice vinegar
- Garlic powder
- Dried minced garlic
- Onion powder
- Oregano
- Cumin
- Chili powder
- Cinnamon
- White (distilled) vinegar
- Bay leaves
- Tajin or different Chili Lime seasoning
- Ketchup
- Worcestershire sauce
- Marjoram
- Balsamic vinegar
- Paprika
- Sazon
- Cajun seasoning
Dairy & Misc. Refrigerated Gadgets
- 1 (9-inch) pie crust
- 1 bundle small wonton wrappers
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container nonfat milk
- 1 quart unsweetened almond milk (or milk of your selection)
- 1 tub whipped butter
- 1 small field butter (can sub whipped butter in Mashed Cauliflower, if desired)
- 1 small container mild bitter cream
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese or bundle Oaxaca or queso chihuahua
- 1 small bundle part-skim Swiss cheese (can sub 1/3 cup every other cheese in Hen Quiche, if desired)
- 1 small bundle cotija cheese
- 1 small bundle goat cheese
- 1 small bundle gorgonzola cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle fast or rolled oats
- 1 medium bundle corn tortillas (you want 16)
- 1 bundle seasoned complete wheat breadcrumbs (I like 4C)
- 1 small bundle dry lengthy grain rice (I like Carolina)
- 1 bundle dry Spinach Ricotta tortellini (resembling Delallo)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can crushed plain or fireplace roasted tomatoes
- 1 small jar solar dried tomatoes
- 1 small jar capers
- 1 small can sliced black olives
- 1 small can/jar chipotle peppers in adobo (or Guajillo, ancho and arbol chiles for a extra conventional Birria tacos. See recipe notes)
- 1 (32-ounce) carton beef broth
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar creamy peanut butter
Frozen
- 1 small bag shelled edamame
Misc. Dry Items
- 1 small bundle vanilla protein powder
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want ¾ cup)
- 1 small bundle pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle vegetable or rooster bouillon cubes (resembling Maggi)
*You should purchase gluten free, if desired
