A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
Whereas the weight loss plan adopted throughout Lent is just not particularly excessive protein, it may well nonetheless embrace good quantities of plant-based proteins. Widespread protein-rich meals throughout Lent can embrace legumes, tofu, nuts and seeds and complete grains. Don’t overlook to incorporate seafood in your meals, like this Baked Salmon that will help you meet your protein objectives for the week! For these of you who observe, I want you a blessed Lent.
Replace About New WW Factors Plan
For all my WW buddies, 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 good 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 mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight loss 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 happy, 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 battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
For those who’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’ll be able to seek for recipes by course within the index. Relying in your objectives, it is best to intention for at the very least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and so forth. All the time speak to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could 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 growing protein consumption, particularly if in case you have any underlying well being situations.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you’ll be able to 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’ll be able to 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss 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 contains all the pieces it’s essential to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (3/10)
B: Zucchini Oats
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,427* Protein: 104g
TUESDAY (3/11)
B: Zucchini Oats
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Madison’s Favourite Beef Tacos** and Finest Guacamole (½ recipe) with 12 tortilla chips
Complete Energy: 1,483* Protein: 102g
WEDNESDAY (3/12)
B: Excessive Protein Omelet with 1 cup blended berries
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Pan Seared Shrimp with Mediterranean Quinoa Salad
Complete Energy: 1,118* Protein: 105.5g
THURSDAY (3/13)
B: Excessive Protein Omelet with 1 cup blended berries
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Floor Turkey with Potatoes and Spring Peas over ¾ cup brown rice
Complete Energy: 1,120* Protein: 100g
FRIDAY (3/14)
B: Excessive Protein Omelet with 1 cup blended berries
L: Mayo-less Tuna Pasta Salad (½ recipe)
D: Fish Florentine with Garlic Mashed Potatoes
Complete Energy: 1,107* Protein: 104g
SATURDAY (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon (melted) peanut butter
L: French Onion Rooster Soup
D: DINNER OUT
Complete Energy: 801* Protein: 58g
SUNDAY (3/16)
B: Breakfast Quesadilla (recipe x 4)
L: Rooster Membership Lettuce Wrap Sandwich (recipe x 4) and 1 cup grapes
D: Crock Pot Pork Roast with Air Fryer Brussels Sprouts
Complete Energy: 1,207* Protein: 100g
*That is only a information, ladies 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so forth.
** Freeze any leftover you/your loved ones received’t eat.
Purchasing record
Produce
- 1 medium (ripe) banana
- 1 dry pint blueberries
- 1 (12-ounce) container recent strawberries
- 1 (6-ounce) container berries (your selection)
- 1 ½ kilos seedless purple or inexperienced grapes
- 1 medium lime
- 2 medium PLUS 1 massive lemon
- 2 small (5-ounce) Hass avocados
- 2 medium (7-ounce) zucchini
- 1 medium English cucumber
- 2 medium purple bell peppers
- 1 medium head broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 massive Russet or Yukon Gold potato
- 1 pound Brussels sprouts
- 2 medium heads garlic
- 4 medium shallots
- 6 ounces recent peas (can sub a small bag of frozen, if desired)
- ½ pound sliced child bella mushrooms
- 1 massive bunch scallions (you want about 12)
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 (1-pound) clamshell/bag recent child spinach
- 1 (1-pound) clamshell/bag recent child arugula
- 1 massive head Iceberg lettuce
- 1 small head Romaine lettuce
- 1 medium PLUS 1 massive vine-ripened tomato
- 2 medium plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 4 medium candy yellow onions
- 1 small yellow onion
- 1 small purple onion
- Contemporary salsa or guacamole (elective, for serving with Breakfast Quesadilla)
Meat, Poultry and Fish
- 1 package deal recent or frozen hen breakfast sausage hyperlinks (you want about 5 ounces)
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 pound boneless, skinless hen thighs (can sub breasts in French Onion Soup, if desired)
- 1 ¼ kilos 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 2 kilos lean boneless pork sirloin (heart rib) roast
- 1 ¼ kilos (4) skinless white agency fish fillets (reminiscent of grouper, flounder, bass or halibut)
- 1 ½ kilos peeled and deveined shrimp
- 1 package deal heart lower bacon
- ¾ pound sliced deli hen or turkey breast
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 recent peppercorns)
- Floor cinnamon
- Sesame oil
- Honey
- Sriracha sauce
- Seasoned rice vinegar
- Black and white sesame seeds
- Crimson wine vinegar
- Sherry vinegar
- Bay leaves
- Mayonnaise
- Cumin
- Chili powder
- Paprika
- Oregano
- Crushed purple pepper flakes
- Soy sauce*
- Balsamic vinegar
- Parsley
Dairy & Misc. Refrigerated Objects
- 1 quart liquid egg whites
- 1 dozen massive eggs
- 1 (8-ounce) container nonfat milk
- 1 pint milk of your selection (almond, oat, and so forth.)
- 1 (8-ounce) container half and half
- 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 small field butter
- 1 small tub gentle bitter cream
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) block or bag shredded decreased fats shredded cheddar
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 6 ounces (12 skinny slices) Gruyere or Swiss cheese
- 1 small package deal feta cheese
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 small package deal fast oats
- 1 package deal (7-inch) low carb tortillas (reminiscent of Mission Carb Stability)
- 1 package deal crunchy corn taco shells (you want at the very least 8 or as much as 16 when you don’t freeze leftover meat)
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 1 small package deal dry stone-ground polenta
- 1 small package deal dry quinoa
- 1 small baguette or sourdough loaf
- 1 package deal dry brief complete wheat pasta (reminiscent of cellentani or fusilli)
- 1 package deal dry (NOT no-boil) lasagna noodles
- 1 massive bag tortilla chips
- 1 small package deal unbleached all-purpose flour
- 1 package deal seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small jar pesto (or substances to make your individual)
- 1 jar marinara (or substances to make your individual)
- 1 (16-ounce) can tomato sauce
- 1 (5-ounce) can albacore tuna in water
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 2 (32-ounce) cartons hen bone broth
- 1 (15-ounce) can common or low sodium hen broth
Frozen
- 1 massive bag blueberries (you want about 3 cups)
- 1 massive bag sliced strawberries (you want about 3 cups)
Misc. Dry Items
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ounce)
- 1 small container vanilla protein powder
- Corn starch
- 1 small bottle gentle white wine
Non-Meals Objects
*You should purchase gluten free, if desired
