A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I’m unsure for those who noticed my video, however this week I had the primary have a look at my model new cookbook, Skinnytaste Excessive Protein, and I’m past excited! I’ve poured a lot love into it, and I can’t look ahead to you all to lastly get your arms on a replica. Inside, you’ll discover 100 wholesome, easy, and high-protein recipes that I actually hope you’ll take pleasure in as a lot as I do!
You may nonetheless preorder your copy proper now, and it’ll be formally launched on October seventh. Thanks all in your fixed assist— it means the world to me that I get to do what I like and share it with you!
Get pleasure from this final “formal” weekend of summer time! Grill, make reminiscences and take in the solar!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve all the things 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 telephone) so it would routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a variety of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When 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 targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
When 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 on. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, it is best to goal for at the very least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, your age, weight, and so on. 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 decreased kidney operate could must restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being situations.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail record, 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 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 record is complete and consists of all the things you have to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (8/25)
B: Excessive-Protein Zucchini Omelet for One
L: Rooster Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,283* Protein: 103.5g
TUESDAY (8/26)
B: Excessive-Protein Zucchini Omelet for One
L: Rooster Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos and Skillet Mexican Zucchini
Complete Energy: 1,245* Protein: 103.5g
WEDNESDAY (8/27)
B: Carrot Banana Protein Smoothie
L: Rooster Egg Roll Bowl
D: Rooster Divan with ¾ cup brown rice
Complete Energy: 1,287* Protein: 109.5g
THURSDAY (8/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Rooster Divan with ¾ cup brown rice
D: Fast Garlic-Lime Marinated Pork Chops with Candy Potato Salad
Complete Energy: 1,337* Protein: 118g
FRIDAY (8/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Rooster Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Complete Energy: 1,314* Protein: 109.5g
SATURDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Tuna Soften (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 576* Protein: 48.5g
SUNDAY (8/31)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**
D: Turkey Burger Recipe** with Inexperienced Goddess Potato Salad and Cucumber Tomato Salad**
Complete Energy: 1,375* Protein: 103.5g
*That is only a information, ladies 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Modify recipe serving measurement if serving a crowd
Buying record
Produce
- 1 (12-ounce) container contemporary strawberries
- 1 (6-ounce) container contemporary berries (your alternative)
- 2 medium peaches
- 1 medium ripe banana
- 4 medium apples
- 6 giant lemons
- 3 medium limes
- 2 small (5-ounce) Hass avocados
- 12 mini (Persian) cucumbers (or 3 small English)
- 2 medium heads of garlic
- 1 (2-inch) piece contemporary ginger (or floor ginger)
- 1 small bunch radishes
- 1 medium shallot
- 1 ½ kilos zucchini
- 2 heads child bok choy
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium ears of corn
- 1 ¼ kilos (2 medium) candy potatoes
- 1 ½ kilos child pink potatoes
- 2 ¾ kilos broccoli florets
- 2 giant bunches scallions (you want about 20)
- 1 package deal tri-color slaw or broccoli slaw
- 1 (1-pound) clamshell/bag child arugula
- 1 giant bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 small bunches/containers contemporary herbs (your alternative, similar to mint, dill or basil)
- 1 dry pint cherry or grape tomatoes
- 2 giant heirloom tomatoes
- 2 giant vine-ripened tomatoes (plus [optional] extra for Turkey Burgers)
- 1 small PLUS 1 medium pink onion
Meat, Poultry and Fish
- 1 package deal rooster breakfast sausage (should buy frozen, if desired)
- 1 small package deal genoa salami (if shopping for from deli counter, you want 4 ounces)
- 1 pound 93% lean floor rooster
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 1 ½ kilos (4) boneless pork chops
- 1 pound giant peeled and deveined shrimp
- 1 pound wild salmon
- 1 pound skirt steak
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
- Floor cinnamon
- Honey
- Sesame oil
- Mirin (can sub ½ tablespoon dry sherry in Egg Roll Bowls, if desired)
- Mild mayonnaise
- Crimson wine vinegar
- Diminished sodium soy sauce*
- Garlic powder
- Parsley
- Crushed pink pepper flakes
- Ancho chili powder
- Cumin
- Chili powder
- Paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (elective, for serving with Salmon Bowls)
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 (6-ounce) container PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 package deal sliced decreased fats cheddar or American cheese
- 1 (8-ounce) block or bag shredded decreased fats Swiss cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded decreased fats shredded cheddar cheese
- 1 package deal cotija, queso fresco or queso blanco
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small package deal (7-inch) low carb tortillas
- 1 small package deal corn tortillas
- 1 package deal hamburger buns
- 1 small loaf sliced entire grain bread
- 1 package deal dry lasagna noodles (NOT no-boil)
- 1 package deal fusilli pasta (I like Delallo)
- 1 package deal seasoned entire wheat breadcrumbs
- 1 small package deal dry jasmine or sticky rice (or 5 cups pre-cooked)
- 1 small package deal dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
- 1 (12-ounce) jar marinated artichokes
- 1 small jar pickled jalapenos
- 1 jar marinara (or components to make your individual)
- 1 small jar pesto (or components to make your individual)
- 1 (14-ounce) can rooster broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 small package deal unflavored pea or whey protein
- 1 small package deal floor flax (meal)
- 1 small package deal brown sugar
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bottle sake
Non-Meals Gadgets
*You should buy gluten free, if desired
