A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
Whereas the weight-reduction plan adopted throughout Lent just isn’t particularly excessive protein, it may nonetheless embrace good quantities of plant-based proteins. Frequent protein-rich meals throughout Lent can embrace legumes, tofu, nuts and seeds and entire grains. Don’t neglect to incorporate seafood in your meals, like this Baked Salmon that can assist you meet your protein objectives for the week! For these of you who observe, I want you a blessed Lent.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. Up to now I’ve every part 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 can robotically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight-reduction plan 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 numerous you battle with hitting your protein objectives, 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 achieve my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein you need 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 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, you need to intention for a minimum of 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and so forth. All the time speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased 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 rising protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In case 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!
Final Skinnytaste Meal Planner
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:
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 following day. The grocery checklist is complete and contains every part you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (3/10)
B: Zucchini Oats
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Madison’s Favourite Beef Tacos** and Greatest Guacamole (½ recipe) with 12 tortilla chips
Whole Energy: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: Excessive Protein Omelet with 1 cup blended berries
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Whole Energy: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: Excessive Protein Omelet with 1 cup blended berries
L: Honey Sriracha Hen and Broccoli Meal Prep Bowls
D: Floor Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Whole Energy: 1,120* Protein: 100g
FRIDAY (3/14)
B: Excessive Protein Omelet with 1 cup blended berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Whole Energy: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Hen Soup
D: DINNER OUT
Whole Energy: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Hen Membership Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Whole Energy: 1,207* Protein: 100g
*That is only a information, girls ought to intention 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 so forth.
** Freeze any leftover you/your loved ones received’t eat.
Procuring checklist
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container contemporary strawberries
- 1 (6-ounce) container berries (your alternative)
- 1 ½ kilos seedless crimson or inexperienced grapes
- 1 medium lime
- 2 medium PLUS 1 giant lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium crimson bell peppers
- 1 medium head broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 giant Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces contemporary peas (can sub a small bag of frozen, if desired)
- ½ pound sliced child bella mushrooms
- 1 giant bunch scallions (you want about 12)
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary thyme
- 1 (1-pound) clamshell/bag contemporary child spinach
- 1 (1-pound) clamshell/bag contemporary child arugula
- 1 giant head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 giant vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium candy yellow onions
- 1 small yellow onion
- 1 small crimson onion
- Recent salsa or guacamole (optionally available, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 bundle contemporary or frozen hen breakfast sausage hyperlinks (you want about 5 ounces)
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 pound boneless, skinless hen thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ kilos 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 2 kilos lean boneless pork sirloin (middle rib) roast
- 1 ¼ kilos (4) skinless white agency fish fillets (corresponding to grouper, flounder, bass or halibut)
- 1 ½ kilos peeled and deveined shrimp
- 1 bundle middle lower bacon
- ¾ pound sliced deli hen or turkey breast
Condiments and Spices
- Additional 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)
- Floor cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Pink wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed crimson pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Gadgets
- 1 quart liquid egg whites
- 1 dozen giant eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your alternative (almond, oat, and so forth.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small tub mild bitter cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded decreased fats shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 skinny slices) Gruyere or Swiss cheese
- 1 small bundle feta cheese
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small bundle fast oats
- 1 bundle (7-inch) low carb tortillas (corresponding to Mission Carb Stability)
- 1 bundle crunchy corn taco shells (you want a minimum of 8 or as much as 16 when you don’t freeze leftover meat)
- 1 medium bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry stone-ground polenta
- 1 small bundle dry quinoa
- 1 small baguette or sourdough loaf
- 1 bundle dry brief entire wheat pasta (corresponding to cellentani or fusilli)
- 1 bundle dry (NOT no-boil) lasagna noodles
- 1 giant bag tortilla chips
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or substances to make your personal)
- 1 jar marinara (or substances to make your personal)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons hen bone broth
- 1 (15-ounce) can common or low sodium hen broth
Frozen
- 1 giant bag blueberries (you want about 3 cups)
- 1 giant bag sliced strawberries (you want about 3 cups)
Misc. Dry Items
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle mild white wine
Non-Meals Gadgets
*You should purchase gluten free, if desired
