A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Excessive-Protein eats & patriotic treats for the 4th of July! Have fun Independence Day with a scrumptious lineup that’s as sturdy as it’s festive! We’re firing up the grill and the blender with recipes like this Strawberry Banana Smoothie and Grilled Shrimp that may maintain your vitality up from parades to fireworks. And whereas not excessive protein, don’t skip desserts—like fan favourite Crimson, White and Blueberry Trifle that deliver the patriotic aptitude!
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 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 telephone) so it can mechanically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein food plan for the previous few years for muscle achieve, 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 numerous you wrestle with hitting your protein objectives, 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein you need 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 meals, espresso, drinks, fruits, snacks, dessert, and many others. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your objectives, you need to goal for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, 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 operate might 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 growing protein consumption, particularly when you’ve got any underlying well being circumstances.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may 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 checklist, 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 certain 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 really 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 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 following day. The grocery checklist is complete and consists of all the pieces you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (6/30)
B: Excessive Protein Zucchini Omelet for One
L: Buffalo Rooster Rice Bowls
D: Grilled Eggplant Parmesan with 1 cup entire wheat pasta
Complete Energy: 1,262* Protein: 107g
TUESDAY (7/1)
B: Excessive Protein Zucchini Omelet for One
L: Buffalo Rooster Rice Bowls
D: Barbacoa Beef with 2 corn tortillas, sliced onion and cilantro and Corn Tomato Avocado Salad
Complete Energy: 1,183* Protein: 110.5g
WEDNESDAY (7/2)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: Buffalo Rooster Rice Bowls
D: LEFTOVER Barbacoa Beef with Chipotle’s Cilantro Lime Rice, Corn Salsa and 1 ounce avocado
Complete Energy: 1,206* Protein: 110g
THURSDAY (7/3)
B: Greek Yogurt with Berries, Nuts and Honey
L: Buffalo Rooster Rice Bowls
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Salad
Complete Energy: 1,234* Protein: 105.5g
FRIDAY (7/4)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: 2 Burger Slider Skewers, Greek Pasta Salad, and Whipped Feta Dip with 12 pita chips
D: Grilled Shrimp Scampi Skewers, Grilled Rooster Kabobs with Cucumber Yogurt Sauce, Inexperienced Goddess Potato Salad and Coleslaw
Complete Energy: 1,509* Protein: 133g
SATURDAY (7/5)
B: Breakfast Strata with Sausage and Mushrooms with 1 cup strawberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: DINNER OUT
Complete Energy: 738* Protein: 50g
SUNDAY (7/6)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms with 1 cup blueberries and raspberries
L: Waldorf Salad Cups
D: The Finest Turkey Meatloaf with Baked Risotto and String Beans with Garlic and Oil
Complete Energy: 1,289* Protein: 100g
*That is only a information, girls ought to goal 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.
Purchasing checklist
Produce
- 2 medium peaches
- 1 (12-ounce) PLUS 1 (1-pound) container strawberries
- 1 dry pint blueberries
- 2 (6-ounce) containers raspberries
- 7 medium PLUS 5 massive lemons
- 3 medium limes
- 1 massive pear
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 massive English cucumber
- 3 small Persian cucumbers (or 1 small English)
- 1 small cucumber
- 2 massive zucchini
- 1 medium yellow bell pepper
- 1 medium crimson bell pepper
- 1 medium orange bell pepper
- 3 small jalapenos
- 1 small bundle sliced white mushrooms (you want 1 cup)
- 2 medium eggplants
- 3 medium PLUS 1 massive ears of corn
- ¾ pound asparagus
- 1 pound inexperienced beans
- 1 ½ kilos child crimson potatoes
- 1 small bunch celery
- 1 massive carrot (or small bag pre-shredded)
- 1 small bunch radishes
- 2 medium heads garlic
- 1 small shallot
- 2 massive bunches scallions (you want about 20)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary mint
- 1 small bunch/container contemporary rosemary
- 1 massive bunch/container contemporary basil
- 1 small bunch/container contemporary oregano (elective, for garnish on Greek Pasta Salad)
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 medium heads butter lettuce
- 1 medium head purple cabbage (should purchase pre-shredded, if desired)
- 1 small head inexperienced cabbage (should purchase pre-shredded, if desired)
- 3 dry pints cherry or grape tomatoes
- 2 small vine-ripened tomatoes
- 2 small PLUS 1 medium crimson onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey or rooster breakfast sausage
- 1 bundle center-cut bacon
- 2 ½ kilos boneless, skinless rooster breasts
- 1 ½ kilos boneless, skinless rooster thighs (can sub breasts in Grilled Rooster Kabobs, if desired)
- 1 1/3 pound 99% or 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 3 kilos beef eye of spherical or backside spherical roast
- 1 ¾ pound (8) bone-in lamb loin chops
- 1 pound sushi grade salmon
- 1 pound peeled and deveined massive shrimp
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)
- Cinnamon
- Honey
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Yellow mustard
- Dijon mustard
- Ketchup
- Onion powder
- Common or mild mayonnaise
- Crimson wine vinegar
- Garlic powder
- Oregano
- Crushed crimson pepper flakes
- Sriracha sauce
- Toasted sesame oil
- Soy sauce*
- Black and white sesame seeds
- Apple cider vinegar
- Floor cloves
- Bay leaves
- Za’tar (can sub 2 teaspoons oregano in Rooster Kabobs, if desired)
- White wine vinegar
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 pint nonfat milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container low fats plain Greek yogurt
- 1 (6-ounce) container low fats plain yogurt (not Greek)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container feta cheese (block in brine)
- 1 small bundle gorgonzola cheese
- 1 (8-ounce) block mozzarella cheese
- 1 massive wedge contemporary Parmesan cheese
- 1 (8-ounce) bag shredded decreased fats sharp cheddar cheese
Grains*
- 1 (8-ounce) ciabatta or sourdough loaf
- 1 small bundle corn tortillas (you want 8)
- 1 bundle (6-inch) flour or entire wheat tortillas
- 1 bundle brief pasta (corresponding to rotini, cavatappi or bowties)
- 1 bundle entire wheat pasta (any form)
- 1 bundle orzo pasta
- 1 bundle arborio rice
- 1 bundle lengthy grain or basmati (can sub brown rice in Cilantro Lime Rice, if desired)
- 1 bundle dry brown rice (or 3 cups pre-cooked)
- 1 massive bag pita chips
- 1 bundle seasoned entire wheat breadcrumbs
Canned and Jarred
- 1 jar dill pickle chips
- 1 small jar capers
- 1 (12-ounce) jar marinated artichoke hearts
- 1 small jar pitted kalamata olives
- 1 (15-ounce) can low sodium black beans
- 1 jar marinara sauce (or substances to make your individual)
- 1 small can/jar chipotle chili in adobo
- 2 (32-ounce) cartons low sodium vegetable or rooster broth
Frozen
- 1 small bundle frozen peas
Misc. Dry Items
- 1 small bundle brown sugar
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnuts (can sub 1 tablespoon pistachios on Greek Yogurt and Berries, if desired)
Non-Meals Gadgets
*You should purchase gluten free, if desired
