A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
I can’t consider in only one month, Skinnytaste Excessive Protein can be in your arms (official launch date- October seventh!)! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop. So whereas I’m nonetheless so enthusiastic about my new e-book, what makes me much more excited is e-book excursions and getting to satisfy all of you!!! I can be sharing the e-book tour schedule in an electronic mail tomorrow, so don’t miss it!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. To date I’ve every part 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 is going to routinely provide the new factors.
Why Excessive Protein?
As lots 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 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 wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 aim 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. For those who’re undecided how a lot protein you must 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 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 must purpose for no less than 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 problems, or older adults with lowered kidney operate might have to restrict protein to keep away from problems. It’s at all times 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 situations.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood 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! For those who 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 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 subsequent day. The grocery listing is complete and contains every part you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (9/8)
B: Whipped Cottage Cheese Bowls
L: Rooster Cutlet Caprese Salad
D: Tofu Poke Bowl (recipe x 2)
Whole Energy: 1,310* Protein: 107g
TUESDAY (9/9)
B: Whipped Cottage Cheese Bowls
L: Rooster Cutlet Caprese Salad
D: Sluggish Cooked Candy Barbacoa Pork with 2 corn tortillas and Black Bean, Avocado, Cucumber and Tomato Salad
Whole Energy: 1,201* Protein: 110.5g
WEDNESDAY (9/10)
B: Excessive-Protein Zucchini Omelet for One
L: Rooster Cutlet Caprese Salad
D: LEFTOVER Sluggish Cooked Candy Barbacoa Pork over Chipotle’s Cilantro Lime Rice** and LEFTOVER Black Bean, Avocado, Cucumber and Tomato Salad
Whole Energy: 1,235* Protein: 107g
THURSDAY (9/11)
B: Carrot Banana Protein Smoothie
L: Rooster Cutlet Caprese Salad
D: Rooster Shawarma Sheet Pan Dinner with ¾ cup white rice and Tzatziki
Whole Energy: 1,299* Protein: 119.5g
FRIDAY (9/12)
B: Carrot Banana Protein Smoothie
L: Turkey Membership with an apple
D: Mediterranean Fish Foil Packets (recipe x 2) with Greek Orzo Salad (½ recipe)
Whole Energy: 1,180* Protein: 101.5g
SATURDAY (9/13)
B: Breakfast BLT (recipe x 4) with a nectarine
L: Good Air Fryer Shrimp with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Whole Energy: 687* Protein: 47g
SUNDAY (9/14)
B: Protein PB & J Smoothie Bowl (recipe x 4) with 1 tablespoon drizzled peanut butter
L: Excessive Protein Egg Bagel with Traditional Rooster Salad and 1 cup cantaloupe
D: Spicy Entire Wheat Linguini with Sausage and Roasted Peppers with 2 cups chopped romaine, 1 tablespoon shredded parmesan and Greek Yogurt Caesar Dressing
Whole Energy: 1,228* Protein: 103.5g
*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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Make an additional 3 cups plain white rice for dinner Thursday.
Purchasing listing
Produce
- 1 (12-ounce) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your selection)
- 2 medium ripe bananas
- 4 medium nectarines
- 1 medium apple
- 1 massive cantaloupe
- 6 medium lemons
- 3 medium limes
- 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocado
- 1 small PLUS 1 medium cucumber
- 1 small PLUS 1 medium English cucumber
- 1 medium zucchini
- 1 medium orange bell pepper
- 1 medium pink bell pepper
- 1 small bag mini candy peppers
- 1 small bag child carrots
- 1 small bunch celery
- 1 medium head garlic
- 1 small bunch scallions
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary oregano (non-obligatory garnish, for Greek Orzo Salad)
- 1 (1-pound) clamshell/bag combined greens
- 1 small head Iceberg lettuce
- 1 massive head Romaine lettuce
- 1 dry pint heirloom tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 massive beefsteak tomato
- 1 small PLUS 2 medium vine-ripened tomatoes
- 1 small PLUS 1 massive pink onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 3 ounces sliced deli turkey breast (I like Boar’s Head)
- 1 pound sizzling Italian hen sausage
- 1 (2.5-pound) pork loin roast
- 1 pound boneless, skinless hen breasts
- 1 ½ kilos boneless, skinless hen thighs
- 1 rotisserie hen (purchase nearer to finish of week)
- 1 ¼ pound jumbo peeled and deveined shrimp
- 1 ½ kilos (4) skinless white fish fillets, comparable to flounder, porgy, cod or bass
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 bean paste or extract
- Turmeric
- Gentle mayonnaise
- Balsamic glaze or balsamic vinegar
- Garlic powder
- Paprika
- Smoked paprika
- Parsley
- Optionally available bagel toppings: every part bagel seasoning, brown sugar, onion flakes, garlic flakes, and many others.
- Dijon mustard
- Seasoning salt
- Sesame oil
- Sesame seeds
- Sriracha mayonnaise or sriracha sauce
- Cumin
- Chipotle chili powder
- Onion powder
- Crushed pink pepper flakes
- Oregano
- Floor cinnamon
- Purple wine vinegar
- Diminished sodium soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 quart unsweetened almond milk or milk of your selection
- 1 small field butter
- 1 (8-ounce) container Bocconcini mozzarella
- 1 small bundle feta cheese
- 1 small wedge contemporary Parmesan or Parmigiano Reggiano
- 1 small wedge contemporary Pecorino Romano (can sub 2 tablespoons Parmesan on Entire Wheat
- Linguine, if desired)
Grains*
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
- 1 small bundle corn tortillas
- 1 bundle orzo pasta
- 1 bundle entire wheat linguine (I like Delallo)
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 small bundle dry further lengthy grain or basmati rice
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar peanut butter
- 1 small can/jar anchovies
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 medium jar Castelvetrano olives
- 1 (12-ounce) jar roasted pink peppers in water
- 1 small can/jar chipotle chilies in adobo
- 1 (6-ounce) can sliced inexperienced chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (14-ounce) can low sodium hen broth
- 1 (15.5-ounce) can black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 small bundle shelled edamame
- 1 massive bag blueberries
- 1 massive bag sliced strawberries
Misc. Dry Items
- Monkfruit sweetener or your favourite sweetener
- 1 bundle unflavored or vanilla protein powder
- 2 cans cola flavored soda (comparable to Olipop or Poppi)
- 1 small bundle floor flaxseed (meal)
- 1 small bundle sliced almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle brown sugar
- Baking powder
- Cornstarch
Non-Meals Gadgets
*You should purchase gluten free, if desired
