A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
Don’t let the beginning of the vacation season make you suppose that you simply which you can’t keep on monitor together with your protein targets—you completely can! With some planning and scrumptious high-protein recipes, your vacation desk can keep festive and aligned together with your targets. My Herb and Salt-Rubbed Dry Brine Turkey has over 45g of protein or this Sheet Pan Thanksgiving Dinner with 59g of protein will maintain you fueled and your visitors completely happy!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To this point 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’s going to robotically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein weight loss 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 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 wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 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 is 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 mealsespresso, drinks, fruits, snacks, dessert, and many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it is best to purpose for at the very least 1500 energy* per day. There’s nobody dimension matches 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.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform could must 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 rising protein consumption, particularly if in case you have any underlying well being situations.
Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures 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 record, 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 subsequent day. The grocery record is complete and contains all the pieces you should make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (11/17)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls (½ recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,282* Protein: 102g
TUESDAY (11/18)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls
D: Enchilada Turkey Meatloaf with Congri Rice
Whole Energy: 1,240* Protein: 104.5g
WEDNESDAY (11/19)
B: Strawberry Banana Smoothie
L: LEFTOVER Enchilada Turkey Meatloaf with Rice Congri
D: Sluggish Cooker Beef Stew with 2 ounces entire wheat French bread
Whole Energy: 1,314* Protein: 120.5g
THURSDAY (11/20)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Sluggish Cooker Beef Stew with 2 ounces multigrain baguette
D: Sheet Pan Hen Scarpariello
Whole Energy: 1,299* Protein: 109g
FRIDAY (11/21)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Sluggish Cooker Beef Stew with 2 ounces multigrain baguette
D: Fish Florentine with Immediate Pot Mashed Potatoes
Whole Energy: 1,251* Protein: 122.5g
SATURDAY (11/22)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: BBQ Hen Quesadilla (recipe x 4)
D: DINNER OUT
Whole Energy: 608* Protein: 44.5g
SUNDAY (11/23)
B: Savory Metal Minimize Oats (recipe x 4)
L: Sausage Tortellini Soup
D: Turkey Roulade with Inexperienced Bean Casserole
Whole Energy: 1,306* Protein: 125.5g
*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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
*Google doc
Buying record
Produce
- 1 medium banana
- 2 medium candy apples
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small container contemporary salsa and/or guacamole (non-obligatory, for Breakfast Quesadilla)
- 2 medium head garlic
- 1 (2-inch) piece contemporary ginger
- 1 small PLUS 1 massive shallot
- 1 small jalapeno (non-obligatory, for Enchilada Meatloaf)
- 1 small inexperienced bell pepper
- 1 small PLUS 2 medium pink bell peppers
- 2 kilos inexperienced beans
- 2 kilos cremini mushrooms
- 1 (4-ounce) container entire white mushrooms
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold potatoes
- 2 pound Russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 2 massive bunches scallions (you want about 20)
- 1 small bunch contemporary Italian parsley
- 1 medium bunch contemporary cilantro
- 1 small bunch/container contemporary oregano
- 1 small bunch/container contemporary sage
- 1 small bunch/container contemporary thyme (can sub 1 teaspoon dry in Shrimp Bowl, if desired)
- 1 medium tomato
- 2 small pink onions
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package deal cooked hen breakfast sausage hyperlinks
- ½ pound uncooked hen breakfast sausage
- 1 ¼ pound uncooked candy Italian hen sausage
- ¾ pound (4) boneless, skinless hen cutlets
- 4 boneless, skinless hen thighs
- 1 ½ kilos 93% lean floor turkey
- 1 (2 ½ pound) skin-on turkey breast half
- 10 ounces (12) jumbo shrimp
- 1 ¼ pound (4) thick skinless white agency fish fillets (comparable to grouper, flounder, bass or halibut)
- 3 kilos boneless chuck beef roast
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 (non-obligatory, for Smoothie)
- Adobo seasoning
- Crushed pink pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Diminished sodium soy sauce*
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Objects
- 1 (9-ounce) package deal 3 cheese tortellini (comparable to Buitoni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 pint low fats milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) carton low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 small container gentle bitter cream (I favor Breakstone’s)
- 1 (32-ounce) container plain low fats yogurt
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small field butter
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded lowered fats cheddar cheese
- 1 (8-ounce) bag shredded lowered fats Mexican mix cheese
- 1 small wedge contemporary Pecorino Romano
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 package deal low carb entire wheat tortillas (comparable to Mission or La Tortilla Manufacturing unit)
- 1 massive loaf entire wheat French bread (you want 13 ounces)
- 1 package deal gnocchi
- 1 small package deal dry quinoa
- 1 small package deal dry lengthy grain white rice
- 1 small package deal fast oats
- 1 small package deal fast cooking metal lower oats (comparable to Bob’s Purple Mill)
- 1 small package deal unbleached all-purpose flour
- 1 package deal seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or substances to make your personal)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can lowered sodium black beans
- 1 (4-ounce) can chopped gentle inexperienced chili
- 1 jar cherry peppers or banana peppers
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton lowered or low sodium hen or vegetable broth
- 1 (32-ounce) carton hen broth
- 1 (32-ounce) carton unsalted hen bone broth (comparable to Pacific Meals)
- 1 small jar clean peanut butter
Frozen
- 1 small package deal corn kernels
- 1 small package deal peas
- 1 small package deal strawberries
Misc. Dry Items
- 1 small package deal floor flax(meal)
- 1 small package deal roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of selection for Strawberry Smoothie
- 1 jar Higher than Bouillon Roasted Hen
- 1 small package deal uncooked sugar
Non-Meals Objects
- Cooking twine
- Heavy obligation aluminum foil
*You should purchase gluten free, if desired
