A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
As we wrap up this weekends vacation celebrations and step into the brand new season, who’s able to embrace all the things spring has to supply?
Spring isn’t only a time for cleansing out closets—it’s a psychological and bodily refresh, too. Longer days and extra sunshine can carry our moods by boosting serotonin ranges, whereas spending time outdoor (gardening is nice train!) helps scale back stress, enhance vitality, and enhance sleep. Plus, with contemporary fruits and veggies coming into season, it’s the proper time to nourish our our bodies with vibrant, wholesome meals!
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. To this point I’ve all the things from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it is going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you recognize, I’ve been following a high-protein food plan for the previous few years for muscle acquire, and it’s been a complete recreation 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 loads of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In case 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!
To succeed in my protein targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
In case you’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’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to purpose for at the very least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, your age, weight, and many others. All the time speak to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate might have to restrict protein to keep away from problems. 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’ve got any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail listing, you’ll be able to 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’ll be able to 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:
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 subsequent day. The grocery listing is complete and consists of all the things that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (4/21)
B: Breakfast Quesadilla
L: Meals Cart-Fashion Rooster Salad with White Sauce
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,210* Protein: 101.5g
TUESDAY (4/22)
B: Breakfast Quesadilla
L: Meals Cart-Fashion Rooster Salad with White Sauce
D: Floor Turkey Taco Skillet with Cilantro Lime Cauliflower Rice
Complete Energy: 1,254* Protein: 112g
WEDNESDAY (4/23)
B: Breakfast Quesadilla
L: Meals Cart-Fashion Rooster Salad with White Sauce
D: Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,184* Protein: 103.5g
THURSDAY (4/24)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Meals Cart-Fashion Rooster Salad with White Sauce
D: LEFTOVER Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,167* Protein: 101.5g
FRIDAY (4/25)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Egg Salad over 2 cups blended greens
D: Baked Steelhead Trout (recipe x 2) with Lemon Asparagus Couscous Salad with Tomatoes
Complete Energy: 1,077* Protein: 107g
SATURDAY (4/26)
B: 2 eggs (any fashion) with Breakfast Sausage, 1 slice entire grain toast and 1 cup mango
L: Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 725* Protein: 60g
SUNDAY (4/27)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: Turkey Membership (recipe x 4) with 8 child carrots
D: Pork Chops with Dijon Herb Sauce and Baked Risotto
Complete Energy: 1,080* Protein: 101.5g
*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Buying listing
Produce
- 4 small mangos
- 4 medium very ripe bananas
- 1 (12-ounce) container strawberries
- 2 (6-ounce) containers berries (your selection)
- 3 small PLUS 3 medium PLUS 1 giant lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium jalapeno
- 1 ½ kilos asparagus
- 1 medium cucumber
- 1 small bunch celery
- 1 giant bag child carrots
- 1 medium head cauliflower (can purchase 2 luggage pre-riced, if desired)
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary basil (can sub dry in Marinara, if desired)
- 1 small bunch/container contemporary chives
- 1 small bunch/container contemporary thyme (can sub dry Breakfast Sausage, if desired)
- 1 small bunch/container contemporary sage (can sub dry in Breakfast Sausage, if desired)
- 1 giant head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag blended greens
- 1 small PLUS 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 medium purple onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 bundle cooked hen breakfast sausage hyperlink (can purchase frozen if desired)
- 1 pound uncooked candy Italian hen sausage
- 1 bundle center-cut bacon
- 2 kilos 93% lean floor turkey
- 1 ½ kilos boneless, skinless hen thighs
- 1 ¼ kilos (4) bone-in pork chops
- 1 ¼ kilos cooked peeled, deveined tail-off jumbo shrimp
- 1 ½ kilos skin-on steelhead trout
- ¾ pound sliced deli turkey breast (I like Boar’s Head)
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)
- Vanilla bean paste or vanilla extract
- Turmeric
- Common or mild mayonnaise
- Apple cider vinegar
- Floor cumin
- Oregano
- Harissa sauce (non-obligatory, for topping Meals Cart Rooster Salad)
- Paprika
- Smoked paprika
- Decreased sodium soy sauce*
- Sesame oil
- Sesame seeds
- Sriracha sauce (non-obligatory, for topping Tofu Poke Bowl)
- Fennel seeds
- Nutmeg
- Crimson wine vineger
- Chili powder
- Cayenne pepper
- Bay leaves
- Dijon mustard
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container lowered fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container fats free ricotta cheese
- 1 (16-ounce) container entire milk plain yogurt (not Greek)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded or block lowered fats cheddar cheese (can sub Mexican cheese mix in Breakfast Quesadilla, if desired)
- 1 small wedge contemporary Parmesan cheese
- 1 small wedge contemporary Pecorino Romano cheese (can sub ½ cup Parmesan in Baked Pasta, if desired)
- 1 small field butter
Grains*
- 1 bundle dry arborio rice
- 1 bundle dry entire wheat pearl couscous
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 bundle dry rigatoni pasta
- 1 loaf sliced entire grain bread (I like Dave’s Killer Bread)
- 1 bundle (7-inch) low carb tortillas
- 1 giant bundle tortilla chips
Canned and Jarred
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar salsa
- 1 medium jar blended Italian pitted olives
- 1 small jar capers
- 2 (32-ounce) cartons low sodium vegetable or hen broth
- 1 (14-ounce) can hen inventory or broth
- 1 (15-ounce) can pinto beans
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
Frozen
- 1 small bundle shelled edamame
- 1 small bundle corn kernels
- 1 small bundle peas
- 1 (10-ounce) bundle chopped spinach
Misc. Dry Items
- Monk fruit sweetener or sweetener of your selection
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small container unflavored pea or whey protein powder
- 1 small bundle floor flaxseed
- 1 small bundle granulated sugar
- Cornstarch
*You should purchase gluten free, if desired
