A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
Protein isn’t only for bodybuilders or gym-goers—it’s important for everybody. It helps with muscle restore, retains your pores and skin glowing, and most significantly, it retains you feeling fuller longer. In the course of the sizzling months, you may not really feel as hungry as regular (thanks, warmth), however you continue to want to present your physique the appropriate vitamins to maintain it working easily. Excessive-protein meals are nice as a result of they’re filling, and you may pack them into recent, mild, and refreshing dishes like that received’t weigh you down (or warmth up the kitchen!) like my Air Fryer Greek Hen or this Soy-Marinated Beef and Broccoli Skewers. Ensure to remain hydrated too!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it can 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 web site is linked to WW recipe builder (solely works out of your cellphone) so it can mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein food 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know plenty 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 succeed in my protein targets, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for not less than 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it is 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 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 is best to purpose for not less than 1500 energy* per day. There’s nobody dimension suits all, this may vary by your targets, your age, weight, and many others. At all times speak to your nutritionist or dietician in your particular wants.
Observe
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 you probably have any underlying well being situations.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group 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! Should 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!
Final Skinnytaste Meal Planner
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 like beginning my week with gratitude, affirmations and intentions, so I included an area for that as effectively. 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 consists of all the pieces you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup combined berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small complete grain roll
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,482* Protein: 103g
TUESDAY (7/18)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup combined berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small complete grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Complete Energy: 1,593* Protein: 116g
WEDNESDAY (7/19)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Hen (recipe x 2)
Complete Energy: 1,558* Protein: 122.5g
THURSDAY (7/20)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Complete Energy: 1,479* Protein: 112.5g
FRIDAY (7/21)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Poke Salad (½ recipe)
D: Shrimp Foil Packets (recipe x 2) and Orzo with Zucchini and Tomato
Complete Energy: 1,176* Protein: 102g
SATURDAY (7/22)
B: Basic Egg Salad on 1 slice sourdough bread with a peach
L: Air Fryer Hen Bites with Panzanella (½ recipe)
D: DINNER OUT
Complete Energy: 676* Protein: 56.5g
SUNDAY (7/23)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: LEFTOVER Air Fryer Hen Bites with Chopped Wedge Salad
D: Juicy Grilled Pork Chops and Macaroni Salad with Tomatoes and Grilled Asparagus
Complete Energy: 1,113* Protein: 122.5g
*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.
*Google doc
Procuring listing
Produce
- 4 medium peaches
- 4 medium bananas
- 1 (12-ounce) bundle strawberries
- 3 (6-ounce) packages berries (your selection)
- ¾ pound cherries
- 2 small (5-ounce) PLUS 1 massive (7-ounce) Hass avocados
- 5 medium lemons
- 2 massive heads garlic
- 1 medium PLUS 1 massive purple bell pepper
- 1 medium inexperienced bell pepper
- 2 massive cubanelle peppers
- 1 small English cucumber
- 1 medium cucumber
- 1 small PLUS 2 medium
- ¼ pound white mushrooms
- 1 small ear of corn
- 1 pound asparagus
- 1 ½ kilos broccoli florets
- 1 small bag child carrots
- 1 massive bunch scallions (you want about 10)
- 1 small bunch/container recent chives
- 1 small bunch/container recent basil
- 1 small bunch/container recent dill
- 1 small (non-compulsory, for Ropa Vieja) PLUS 1 massive bunch cilantro
- 1 medium bunch culantro (non-compulsory, if you could find it, for Sofrito)
- 1 medium head butter lettuce
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag combined greens
- 1 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) container cherry or grape tomatoes
- 5 medium heirloom or beef steak tomatoes
- 2 small PLUS 2 medium vine-ripened tomatoes
- 1 small plum tomato
- 2 small PLUS 1 medium purple onion
- 1 small PLUS 1 medium PLUS 1 massive yellow onions
Meat, Poultry and Fish
- 1 bundle smoked turkey sausage, corresponding to kielbasa
- 1 bundle center-cut bacon
- ¼ pound sushi grade tuna
- 2 kilos massive or extra-large peeled deveined shrimp
- 4 ½ kilos boneless, skinless hen breasts
- 1 ⅓ pound 93% lean floor turkey
- 2 kilos flank steak
- 1 ⅔ kilos (4) bone-in heart reduce pork chops
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 recent peppercorns)
- Vanilla bean paste or vanilla extract
- Common or mild mayonnaise
- Paprika
- Turmeric
- Lowered sodium soy sauce*
- Sesame oil
- Sriracha
- Wasabi paste
- Rice wine vinegar
- Furikake
- Italian dressing
- Adobo seasoning
- Italian seasoning
- Season
- Sesame seeds
- Oregano
- Garlic powder
- Cumin
- Bay leaves
- Dijon Mustard
- Ketchup
- Worcestershire sauce
- Thyme
- Onion powder
- Sage
- White vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 2 (14-ounce) packages further agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 jar mild blue cheese dressing (or components to make your individual)
- 1 small bundle blue cheese
- 1 small bundle feta cheese
- 1 small wedge recent Parmesan or Pecorino Romano cheese
Grains*
- 2 small complete grain rolls
- 1 massive loaf sourdough bread
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 small bundle dry lengthy grain rice, corresponding to Carolina
- 1 small bundle fast oats
- 1 bundle dry elbow pasta
- 1 bundle dry orzo pasta
Canned and Jarred
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can black beans
- 1 (28-ounce) can chickpeas
- 1 massive jar pitted kalamata olives
- 1 small jar inexperienced pitted olives
- 1 (2.5-ounce) can sliced black olives
- 1 (32-ounce) carton hen broth
Frozen
- 1 small bundle shelled edamame
Misc. Dry Items
- Monk fruit sweetener (or honey, sugar or maple syrup)
- Cornstarch
- 1 small bundle vegetable or hen bouillon cubes
- 1 single-serve bottle dry white wine (can sub ⅓ cup further broth in Ropa Vieja, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 bundle unflavored pea or whey protein powder
- 1 small bundle floor flaxseed (meal)
Non-Meals Objects
*You should buy gluten free, if desired
