A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
I’m thrilled to lastly reveal the quilt of my subsequent cookbook—Skinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gasoline Your Day—coming October 7! This assortment options 100 scrumptious recipes, every full of 30+ grams of protein to maintain you full, happy, and energized all day lengthy. Plus, I’ve included just a few high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the quilt—I can’t wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. To date I’ve the whole lot 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 should routinely provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein eating regimen 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 plenty of you wrestle with hitting your protein objectives, 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 objectives, I sometimes 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. Should you’re unsure how a lot protein you need 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 meals, espresso, drinks, fruits, snacks, dessert, and so forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to purpose for no less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so forth. All the time speak to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might 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 growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! Should 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food plan 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 consists of the whole lot you should make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Complete Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Wholesome Cod Fish Tacos with Prompt Pot Refried Beans
Complete Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Complete Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Prompt Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Complete Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Prompt Pot Mashed Potatoes and a couple of cups combined greens with 2 teaspoons mild French dressing
D: Drunken Noodles
Complete Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ⅛ Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ⅛ Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,152* Protein: 112.5g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Purchasing record
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece contemporary ginger
- 3 giant (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) pink potatoes
- 2 kilos Russet potatoes
- ½ pound child potatoes
- 3 ounces white mushrooms
- 1 ½ kilos skinny asparagus
- 1 small bundle sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- ½ small head inexperienced cabbage (should buy pre-shredded, if desired)
- ½ small head pink cabbage (should buy pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium pink onion
- 1 medium yellow onion
- 4 giant white onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ¾ pound turkey breakfast sausage
- 1 (4-ounce) bundle sliced prosciutto
- 1 ½ kilos cooked octopus
- 1 pound giant peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets akin to cod, snapper or mahi mahi
- 1 rotisserie hen
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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 contemporary peppercorns)
- Turmeric
- Common or mild mayonnaise (I like Hellman’s)
- Pink wine vinegar
- Curry powder
- Common or lowered sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (akin to Tajin Basic)
- Chili powder
- Cayenne pepper (elective, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (elective topping for Cheeseburger)
- Yellow mustard (elective topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Gentle French dressing dressing (or make your personal with elements in record)
Dairy & Misc. Refrigerated Gadgets
- 2 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint complete or lowered fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small container whipped butter
- 1 small bundle goat cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bundle sliced lowered fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 bundle (8 or 9-inch) low carb complete wheat tortillas (akin to La Tortilla Manufacturing facility)
- 1 small bundle corn tortillas (you want 8)
- 1 small loaf sliced complete wheat bread
- 1 bundle complete wheat hamburger buns
- 1 (8-ounce) bundle thick rice noodles
- 1 small bundle all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can hen broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (elective, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar lowered sugar cherry preserves
Frozen
- 1 giant bundle (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle darkish brown sugar
- 1 small bundle floor flaxseed
- 1 small bundle unflavored pea or whey protein powder
- 1 small bundle dry pinto beans
*You should purchase gluten free, if desired
