A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Thanks all a lot for holding Skinnytaste Excessive Protein on The New York Occasions Bestseller record for one more week! I’m so grateful on your wonderful opinions and love seeing your posts about how a lot you’re having fun with the brand new recipes. Maintain sharing and preserve cooking — it means the world to me!
Because the climate cools, I can’t assist however crave all issues pumpkin. Pumpkin Pie Dip and this Turkey Pumpkin Chili are two of my seasonal favorites — cozy, comforting, and ideal for fall. What’s your favourite pumpkin recipe? I’d love to listen to what’s cooking in your kitchen!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve the whole lot from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it would robotically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein eating regimen 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 lots of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should 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 targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for at the least 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
Should you’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra mealsespresso, drinks, fruits, snacks, dessert, and so forth. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your targets, it’s best to intention for at the least 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and so forth. All the time discuss to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could must restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you 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 sure 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating 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 subsequent day. The grocery record is complete and consists of the whole lot you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (11/3)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,282* Protein: 102g
TUESDAY (11/4)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Wholesome Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Whole Energy: 1,127* Protein: 103.5g
WEDNESDAY (11/5)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Gradual Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Whole Energy: 1,395* Protein:110.5g
THURSDAY (11/6)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Gradual Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Turmeric Roasted Rooster with Candy Potatoes
Whole Energy: 1,460* Protein: 113.5g
FRIDAY (11/7)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Gradual Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Broccoli and Orzo
Whole Energy: 1,374* Protein: 106g
SATURDAY (11/8)
B: Peanut Butter Breakfast Oatmeal (recipe x 4)
L: Cabbage Soup with Rooster and Pork and a small entire grain roll with 2 teaspoons butter
D: DINNER OUT
Whole Energy: 764* Protein: 41.5g
SUNDAY (11/9)
B: Breakfast Burritos and an orange
L: LEFTOVER Cabbage Soup with Rooster and Pork and a small entire grain roll with 2 teaspoons butter
D: Prosciutto Wrapped Stuffed Turkey Tenderloin with Apples and Kale with Prompt Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Whole Energy: 1,289* Protein: 106.5g
*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.
*Google doc
Procuring record
Produce
- 1 (6-ounce) container contemporary blueberries
- 1 (6-ounce) container contemporary raspberries
- 1 (12-ounce) container contemporary strawberries (should buy frozen, if desired)
- 5 medium bananas
- 2 massive candy apples (corresponding to Cosmic Crisp, Golden Scrumptious, Honey Crisp or Fuji)
- 7 medium oranges
- 3 medium PLUS 1 massive lemon
- 5 medium limes
- 1 massive (7-ounce) Hass avocado
- 2 medium heads garlic
- 2 massive shallots
- 1 ½ kilos contemporary inexperienced beans
- 10 ounces Cremini mushrooms
- 1 small PLUS 3 medium carrots
- 2 medium purple bell peppers
- 1 medium yellow bell pepper
- 1 medium head broccoli florets
- 1 medium head cauliflower
- 1 pound candy potatoes
- 2 kilos Russet potatoes
- 3 massive leeks
- 1 medium bunch scallions
- 1 small container/bunch contemporary dill
- 1 small container/bunch contemporary sage
- 1 small container/bunch contemporary thyme
- 1 medium bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch Tuscan kale
- 1 massive head purple cabbage
- 1 small head white cabbage (should buy pre-shredded, if desired)
- 1 small purple onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 massive package deal thinly sliced prosciutto (you want 5 ounces)
- 1 rotisserie hen
- 1 pound boneless, skinless hen breasts
- 4 hen drumsticks
- 4 bone-in hen thighs
- 1 ½ pound turkey tenderloin or 1 small boneless breast
- 1 pound (4) skinless agency fish fillets corresponding to cod, snapper or mahi mahi
- 1 ½ kilos (4) skinless white fish fillets corresponding to fluke, flounder or halibut
- 1 pound nation model boneless pork ribs
- 1 pound 90% or 93% lean floor beef
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 extract
- Pure maple syrup (should buy sugar free, if desired)
- Floor cinnamon
- Bay leaves
- Cumin
- Turmeric
- Chili lime seasoning corresponding to Tajin Basic
- Gentle mayonnaise
- Chili powder
- Garlic powder
- Smoked paprika
- Floor Ginger
- Herbs de Provence or poultry seasoning
- Sizzling sauce (non-obligatory, for serving with Omelet Wrap and Breakfast Burritos)
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 1 pint milk of selection
- 1 pint lowfat buttermilk
- 1 small field unsalted butter
- 1 small tub whipped butter
- 1 small tub mild bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container decreased fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small block fontina cheese
Grains*
- 1 package deal dry orzo pasta
- 1 package deal lasagna noodles (NOT no boil)
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread Good Seed)
- 1 package deal small entire grain rolls (you want 8)
- 1 package deal (8-inch) low carb entire wheat or white tortillas (I like La Tortilla Manufacturing facility or Ole Excessive Wellness)
- 1 small package deal corn tortillas (you want 8)
- 1 massive package deal tortilla chips
- 1 small container fast or quaint oats
Canned and Jarred
- 1 small jar capers
- 1 small jar entire grain mustard
- 1 small jar pesto (or substances to make your individual)
- 1 (24-ounce) jar marinara sauce (or substances to make your individual)
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel gentle diced tomatoes with inexperienced chilies
- 1 (15-ounce) can black beans
- 1 (15-ounce) can kidney beans
- 1 (32-ounce) carton low sodium hen inventory or broth
- 1 small jar pure unsweetened creamy peanut butter
Misc. Dry Items
- 1 small package deal floor flaxseed (meal)
- 1 small package deal chia seeds
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of your selection
- 1 package deal hen bouillon cubes (corresponding to Knorr)
- 1 small bottle brandy (you want 1.5 ounces)
- 1 bottle white wine
- 1 small package deal almonds (if shopping for from bulk bin, you want ¼ cup)
Non-Meals Objects
*You should buy gluten free, if desired
