A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
Daily brings us nearer to the Skinnytaste Excessive Protein Ebook Tour 2025, and I’m so excited! Additionally don’t miss the Skinnytaste Excessive Protein Free Bonus Pack with 10 recipes you possibly can obtain at this time with proof of buy!
Are you able to imagine fall is subsequent week? I really like each season however there may be particular magnificence within the altering colours of the leaves and crisp contemporary air. We like to go apple selecting as a family- we make reminiscences and all issues apple lol! Take a look at my home made Crockpot Applesauce, Apple Butter and this scrumptious Apple Bread! What’s your favourite factor to make with apples?
Be a part of me in choose cities throughout the U.S. for ebook signings, meet & greets, and a primary take a look at my new cookbook! Discover out all the main points, dates and areas right here! Tickets required, features a signed cookbook!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve all the pieces 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 would routinely provide the new factors.
Why Excessive Protein?
As lots of you realize, 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a number of you battle 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 usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided 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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to purpose for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate might must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Neighborhood 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! Should you want to get on the e-mail checklist, 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 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 Food 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 subsequent day. The grocery checklist 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 objectives.
MONDAY (9/22)
B: Strawberry Banana Smoothie
L: Rooster Taco Poblano Rice Bowls
D: Sheet Pan Baked Feta with Broccolini, Tomatoes and Chickpeas with 1 cup complete wheat orzo
Whole Energy: 1,436* Protein: 104.5g
TUESDAY (9/23)
B: Excessive Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice complete grain toast with 2 teaspoons butter
L: Rooster Taco Poblano Rice Bowls
D: Entire Roasted Rooster with Lemon and Rosemary with Crispy Oven Roasted Child Potatoes and String Beans with Garlic and Oil
Whole Energy: 1,357* Protein: 121g
WEDNESDAY (9/24)
B: Strawberry Banana Smoothie
L: Rooster Taco Poblano Rice Bowls
D: Braised Beef Brisket with Potatoes and Carrots and Mashed Cauliflower with Kale and Brussels Sprout Salad with Parmesan and Pecans
Whole Energy: 1,410* Protein: 116g
THURSDAY (9/25)
B: Excessive Protein Scrambled Eggs with Cottage Cheese (½ recipe) and 1 slice complete grain toast with 2 teaspoons butter
L: Rooster Taco Poblano Rice Bowls
D: Air Fryer Meatball Subs with ½ cup child carrots
Whole Energy: 1,302* Protein: 103g
FRIDAY (9/26)
B: Strawberry Banana Smoothie
L: Turkey Membership with ½ cup child carrots
D: Shrimp and Andouille Sheet Pan Dinner with On the spot Pot Mashed Potatoes
Whole Energy: 1,304* Protein: 117.5g
SATURDAY (9/27)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Turkey Membership (recipe x 4) with ½ cup child carrots
D: DINNER OUT
Whole Energy: 678* Protein: 53.5g
SUNDAY (9/28)
B: Omelet Tortilla Breakfast Wrap (recipe x 4)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Pozole Rojo with Cornbread Muffins
Whole Energy: 1,411* Protein: 102.5g
*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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring checklist
Produce
- 3 medium very ripe bananas
- 2 medium kiwi
- 2 small mangoes
- 2 medium limes
- 3 medium lemons
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 2 medium heads garlic
- 1 medium poblano pepper
- 1 medium crimson bell pepper
- 1 massive cucumber
- 1 pound string beans
- 1 small bunch celery
- 4 medium ears of corn
- 1 massive bag child carrots
- 3 massive carrots
- 10 ounces white mushrooms
- 5 ounces Child Bella mushrooms
- 1 medium head cauliflower
- 1 small head broccoli
- 2 bunches broccolini (about 1 pound)
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 1 ½ kilos child potatoes
- 2 kilos Russet potatoes
- 2 kilos (8 medium) crimson potatoes
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small head Iceberg lettuce
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary rosemary
- 1 small bunch scallions
- 1 dry pint heirloom cherry tomatoes
- 1 roma tomato
- 2 medium vine-ripened tomatoes
- 1 small PLUS 1 medium PLUS 1 massive crimson onion
- 1 medium PLUS 4 massive white onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 massive bundle center-cut bacon (you want 18 slices)
- 1 pound sliced deli turkey breast (I like Boar’s Head)
- ¾ pound smoked sausage, ideally andouille
- 1 ¼ pound (3) boneless, skinless rooster breasts
- 1 ¼ pound lean floor rooster
- 1 (3-pound) complete rooster
- 1 (5-pound) beef brisket
- 1 ¼ pound boneless pork shoulder
- ¾ pound peeled and deveined massive shrimp
- 1 ½ kilos uncooked sushi grade tuna (purchase nearer to finish of the week)
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 Strawberry Smoothie)
- Taco seasoning (or components to make your personal)
- Common or gentle mayonnaise
- Lowered sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake or sesame seeds
- Crushed crimson pepper flakes (non-obligatory, for serving with Sheet Pan Feta with Broccolini)
- Herbs de Provence or dried rosemary
- Garlic powder
- Italian seasoning
- Apple cider vinegar
- Dijon mustard
- Pure maple syrup
- Creole seasoning
- Cayenne pepper
- Chili powder
- Sizzling sauce or salsa (non-obligatory, for serving with Omelet Tortilla Wrap)
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 quart low fats milk or dairy free excessive protein milk of your alternative
- 1 quart unsweetened almond milk
- 1 (8-ounce) container low fats buttermilk
- 1 small field butter
- 1 container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 small container lowered fats bitter cream
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) bundle sliced or shredded part-skim mozzarella, provolone or muenster cheese
- 1 (8-ounce) bundle shredded cheddar and jack cheese
- 1 small wedge contemporary Parmesan or Pecorino Romano cheese
Grains*
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 4 small Portuguese rolls
- 1 bundle (8 to 9-inch) low-carb complete wheat tortillas (reminiscent of La Tortilla Manufacturing facility)
- 1 bundle dry brown rice (or 5 cups pre-cooked)
- 1 bundle complete wheat orzo
- 1 small bundle unbleached all-purpose flour
- 1 small bundle course yellow cornmeal
- 1 bundle plain or seasoned breadcrumbs
Canned and Jarred
- 1 (15-ounce) can chickpeas
- 2 (15-ounce) cans hominy
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium rooster broth
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (32-ounce) carton beef broth
- 1 jar marinara (or components to make your personal)
Frozen
- 1 medium bag strawberries
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- Monk fruit sweetener (or sweetener of your alternative)
- 1 small bundle granulated sugar
- 1 small bundle unsweetened shredded dried coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small container unflavored or vanilla protein powder
- Baking powder
*You should buy gluten free, if desired
