A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
I’m so excited that Memorial Day is sort of right here—the unofficial begin of summer time! Who else is prepared? Carry on the grilling, gatherings, sunshine, and lengthy days!
If you happen to’re kicking issues off with a BBQ, don’t miss out on this scrumptious excessive protein Grilled Balsamic Steak or these Juicy Grilled Pork Chops. Repair a simple facet like my Grilled Asparagus and you should definitely save room for dessert—like this straightforward Purple White and Blue Fruit Skewer or my new gluten free No-Bake Yogurt Pie with Date-Nut Crust!
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. Up to now I’ve all the things 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 telephone) so it can routinely provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle achieve, 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 quite a lot of you wrestle with hitting your protein targets, 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 succeed in my protein targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided 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 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 intention for not less than 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and many others. At all times speak to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might have to 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 you probably have any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a 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 listing, 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 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 things it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (5/19)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Rooster Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Whole Energy: 1,362* Protein: 108g
TUESDAY (5/20)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Rooster Salad on Apple Slices
D: Madison’s Favourite Beef Tacos with Fast and Delicioso Cuban Type Black Beans
Whole Energy: 1,385* Protein: 120g
WEDNESDAY (5/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favourite Beef Tacos
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Whole Energy: 1,280* Protein: 111.5g
THURSDAY (5/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favourite Beef Tacos
D: Rooster Pasta Primavera and Arugula Salad
Whole Energy: 1,297* Protein: 110.5g
FRIDAY (5/23)
B: Savory Cottage Cheese Breakfast Bowl
L: LEFTOVER Rooster Pasta Primavera and ¼ cup pistachios
D: Fish Florentine with Mashed Cauliflower
Whole Energy: 1,176* Protein: 107.5g
SATURDAY (5/24)
B: Roasted Strawberry Protein Smoothie (recipe x 4)
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) and an apple
D: DINNER OUT
Whole Energy: 539* Protein: 45g
SUNDAY (5/25)
B: Breakfast Burritos with 1 cup pineapple
L: Grilled Shrimp with Tortellini Pasta Salad and Cucumber Melon Salad
D: Turkey Burger with Rainbow Potato Salad and Coleslaw
Whole Energy: 1,461* Protein: 101
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.
*Google doc
Buying listing
Produce
- 2 kilos strawberries
- 6 medium apples
- 1 small cantaloupe
- 1 massive pineapple
- 1 medium PLUS 1 massive lemon
- 1 medium lime
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium PLUS 2 massive crimson bell peppers
- 2 massive English cucumbers
- 1 medium zucchini
- 1 medium yellow squash
- 1 pound child gold or crimson potatoes
- 1 ½ kilos multi-color child potatoes
- 1 small bunch celery
- 2 medium carrots
- ½ pound asparagus
- 1 pound broccoli florets (or ¾ pound pre-cut)
- 1 medium head cauliflower
- 2 medium leeks
- 2 massive bunches scallions (you want about 16)
- 1 small bunch/container recent dill
- 1 small bunch/container recent basil
- 1 small bunch recent Italian parsley (can sub one other recent herb for garnish on Grilled Shrimp, if desired)
- 1 small bunch recent cilantro
- 1 (5-ounce) clamshell/bag child arugula
- 1 (10-ounce OR 1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 massive bag tri-color coleslaw combine (you want 6 cups)
- ½ small head inexperienced cabbage (can sub a small bag of pre-shredded, if desired)
- ½ small head crimson cabbage (can sub a small bag of pre-shredded, if desired)
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 massive vine-ripened tomato (plus 2 extra (elective) for Turkey Burgers, if desired)
- 1 medium crimson onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 bundle absolutely cooked Turkey or Rooster Andouille sausage or kielbasa
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 rotisserie hen
- 1 pound boneless, skinless hen breasts
- 1 ½ kilos tail on, peeled and deveined jumbo shrimp
- 1 pound peeled and deveined additional jumbo shrimp
- 1 ¼ kilos (4) skinless white agency fish similar to grouper, flounder, bass or halibut
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)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sizzling sauce (elective, for serving with Breakfast Burritos)
- Common or mild mayonnaise
- Purple wine vinegar
- Dried parsley
- White balsamic vinegar
- Za’atar (can sub cumin in Cucumber Melon Salad, if desired)
- Gochujang
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Bay leaves
- Cajun seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Dijon Mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Objects
- 1 (18-pack) massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) bundle low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (8-ounce) bundle sliced decreased fats cheddar or American cheese
- 1 (8-ounce) bundle shredded cheddar cheese
- 1 (8-ounce) bundle shredded decreased fats Mexican mix cheese
- 1 block feta cheese
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) block decreased fats cream cheese (I like Philadelphia)
- 1 quart fats free milk
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container half and half
- 1 field salted butter
Grains*
- 1 bundle (8-inch) low-carb flour tortillas (I exploit Ole Xtreme Wellness)
- 1 massive bundle crunchy corn taco shells
- 1 bundle hamburger buns
- 1 small loaf sliced complete wheat bread
- 1 medium bundle dry brown rice (or 5 cups pre-cooked)
- 2 (8.8-ounce) packages 3 cheese tortellini (I exploit Delallo)
- 1 bundle bow tie pasta
- 1 bundle seasoned complete wheat breadcrumbs
Canned and Jarred
- 1 small jar dill pickle spears
- 1 (14-ounce) can artichoke hearts
- 1 (2.25-ounce) can sliced black olives
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 (14-ounce) can low sodium hen broth
- 1 small jar salsa
Frozen
Misc. Dry Items
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want about 1/3 cup)
- 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle uncooked sugar
- Liquid stevia (elective, for Roasted Strawberry Smoothie)
Non-Meals Objects
- Heavy responsibility aluminum foil
- Steel or picket skewers for grilling
*You should buy gluten free, if desired
