A free, 7-day excessive protein weight-reduction plan 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 Weight loss program Meal Plan
As our kiddos head again to high school, it’s extra necessary than ever to begin their time off proper. A high-protein breakfast gives lasting vitality, serving to help focus, focus, and reminiscence within the classroom. Whether or not it’s a Breakfast Quesadilla, Burrito, Bagel, or Waffles, you’ll be able to really feel good understanding you’re fueling their day with the vitamins they should thrive — all over lunchtime and past!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve the whole lot from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it’ll routinely provide the new factors.
Why Excessive Protein?
As lots of you already know, 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know numerous you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to get pleasure from 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 purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
If you happen to’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’ll be able to seek for recipes by course within the index. Relying in your objectives, it is best to purpose for no less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and so forth. All the time 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 diminished kidney perform could have to 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 if 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 pictures of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail record, 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 certain 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 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 record is complete and contains the whole lot it’s good to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (8/11)
B: Strawberry Banana Smoothie
L: Hen Cutlet Caprese Salad
D: White Bean Scampi with Linguine
Whole Energy: 1,448* Protein: 111g
TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Hen Cutlet Caprese Salad
D: Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,339* Protein: 118.5g
WEDNESDAY (8/13)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Hen Cutlet Caprese Salad
D: LEFTOVER Madison’s Favourite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,228* Protein: 106g
THURSDAY (8/14)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Hen Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**
Whole Energy: 1,309* Protein: 109g
FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Hen Membership Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus
Whole Energy: 1,259* Protein: 100.5g
SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup combined berries
L: Hen Membership Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT
Whole Energy: 754* Protein: 42.5g
SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Whole Energy: 1,405* Protein: 112.5g
*That is only a information, girls 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 3 cups rice for dinner Friday.
*Google doc
Purchasing record
Produce
- 2 medium (ripe) bananas
- 2 (12-ounce) containers contemporary strawberries
- 3 (6-ounce) containers contemporary berries (your alternative)
- 2 medium nectarines
- 2 medium kiwis
- 2 small mangoes
- 5 medium apples
- 2 medium limes
- 2 small lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 1 giant head garlic
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno (optionally available, for Black Bean Salad)
- 1 medium yellow bell pepper
- 1 small PLUS 1 medium crimson bell pepper
- 2 medium cucumbers
- 2 medium PLUS 2 giant zucchini
- 1 small PLUS 1 medium ears of corn
- 1 pound asparagus
- 1 small bunch scallions
- 1 giant bunch/container contemporary basil
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 (1-pound) clamshell/bag combined child greens
- 1 (8-ounce) clamshell/bag child spinach
- 1 giant head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 dry pint heirloom cherry or grape tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 3 medium PLUS 2 giant vine-ripened tomatoes
- 2 medium plum tomatoes
- 2 small crimson onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound sliced deli hen or turkey breast
- 1 giant bundle center-cut bacon (you want 14 strips)
- 1 pound (2) boneless, skinless hen breasts
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 ½ kilos (4) center-cut, bone-in pork chops
- 1 ½ kilos (4) wild salmon fillets
- 1 ½ kilos uncooked sushi grade tuna
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)
- Sesame oil
- Sesame seeds
- Sriracha sauce
- Balsamic vinegar
- Paprika
- Garlic powder
- Onion powder
- Thyme
- Sage
- Oregano
- Pink wine vinegar
- Chili powder
- Bay leaves
- Cumin
- Lowered sodium soy sauce*
- Rice Vinegar
- Furikake (can sub sesame seeds as topping on Poke Stack, if desired)
- Mayonnaise
- Crushed crimson pepper flakes
- Vanilla bean paste or extract
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 (9-inch) pie dough
- 1 pint low fats milk
- 1 (8-ounce) bottle skim milk (can sub ½ cup low fats milk in Zucchini Quiche, if desired)
- 1 pint unsweetened vanilla almond milk
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small field common or unsalted butter
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-Ounce) Contemporary Bocconcini Mozzarella container (Balls)
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 medium bag dry brown rice (or 8 cups pre-cooked)
- 1 bundle dry orzo pasta
- 1 bundle entire wheat linguine (I really like Delallo)
- 1 bundle seasoned breadcrumbs
- 1 bundle panko breadcrumbs
- 1 small loaf sourdough bread
- 1 giant bundle crunchy corn taco shells (you want 16)
Canned and Jarred
- 2 (15-ounce) cannellini or navy beans
- 1 (15.5-ounce) can black beans
- 1 (8-ounce) can tomato sauce
Frozen
- 1 small bundle shelled edamame
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 small bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 small bundle dried unsweetened shredded coconut
- 1 single serve bottle dry white wine
Non-Meals Objects
*You should buy gluten free, if desired
