A free, 7-day excessive protein eating regimen 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 Eating regimen Meal Plan
Spring is lastly right here, even when the climate can’t appear to make up its thoughts! Between unpredictable climate and busy schedules crammed with children’ sports activities, it will probably really feel like there’s no time to concentrate on wholesome consuming. However reaching your protein targets is simpler than you assume—particularly with child permitted recipes like my easy Rooster Tenders or Selfmade Hamburger Helper. Plus, should you’re continually on the go, take a look at my gradual cooker recipe assortment for meals which can be prepared whenever you stroll within the door after apply. No extra stressing about dinner—simply set it and overlook it!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Thus far I’ve all the pieces 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 telephone) so it should robotically provide the new factors.
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, 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 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. If you happen to 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 sometimes divide it throughout three meals. For instance, if my aim 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. If you happen to’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
If you happen to’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 favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, you need to purpose for a minimum of 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and many others. All the time 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 diminished kidney perform could must restrict protein to keep away from issues. It’s all the time finest 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, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs 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! If you happen to want to get on the e-mail listing, 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating 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 listing is complete and consists of all the pieces you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (3/24)
B: Meal Prep Breakfast Taco Scramble
L: Buffalo Rooster Salad
D: Pan Seared Tofu Bowls (recipe x 2) and Crispy Avocado Egg Rolls
Complete Energy: 1,297* Protein: 101g
TUESDAY (3/25)
B: Meal Prep Breakfast Taco Scramble
L: Buffalo Rooster Salad
D: Shrimp Scampi Tacos with Caesar Salad Slaw with Greatest Guacamole (½ recipe) and 12 tortilla chips
Complete Energy: 1,348* Protein: 106g
WEDNESDAY (3/26)
B: Meal Prep Breakfast Taco Scramble
L: Chickpea Tuna Salad over 2 cups combined greens and ¼ cup pistachios
D: Rooster Egg Roll Bowl (recipe x 2)
Complete Energy: 1,359* Protein: 117.5g
THURSDAY (3/27)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Rooster Egg Roll Bowl
D: On the spot Pot Spaghetti with Meat Sauce and Arugula Salad
Complete Energy: 1,378* Protein: 109.5g
FRIDAY (3/28)
B: Whipped Cottage Cheese Bowl (½ recipe)
L: Chickpea Tuna Salad over 2 cups combined greens and ¼ cup pistachios
D: Pan Seared Fish with Olive Chimichurri with Lemon Parsley Foil-Packet Potatoes and String Beans with Garlic and Oil
Complete Energy: 1,255* Protein: 100g
SATURDAY (3/29)
B: Crustless Sausage and Spinach Quiche and an orange
L: Roast Beef Sandwich with Arugula and Shaved Parmesan (recipe x 4) and Creamy Cucumber Salad
D: DINNER OUT
Complete Energy: 678* Protein: 53.5g
SUNDAY (3/30)
B: Protein PB & J Smoothie Bowl (recipe x 4)
L: Air Fryer Rooster Breasts and Heat Salad with Artichoke Hearts Roasted Peppers and Mozzarella (recipe x 4)
D: Pork Chops with Dijon Herb Sauce with Air Fryer Radishes and Shredded Brussels Sprouts with Pancetta (½ recipe)
Complete Energy: 1,164* Protein: 101.5g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing listing
Produce
- 4 medium oranges
- 1 (12-ounce) container recent strawberries
- 1 (6-ounce) container recent berries (your alternative)
- 1 small PLUS 1 medium lime
- 3 medium PLUS 1 giant lemon
- 4 medium (6-ounce) Hass avocados
- 2 medium cucumbers
- 1 small bell pepper (your alternative, for Breakfast Scramble)
- 1 small jalapeño (non-obligatory, for Guacamole)
- 2 kilos child gold or crimson potatoes
- 1 pound string beans
- 1 pound radishes
- 1 pound Brussels sprouts
- 1 small bunch celery
- 4 heads child bok choy
- 2 giant heads garlic
- 1 (1-inch) piece recent ginger
- 1 pound broccoli florets
- 1 small bag child carrots
- 2 medium bunches scallions (you want about 14)
- 1 giant bag slaw combine (such cabbage with carrots or broccoli slaw)
- 1 (12-ounce) clamshell/bag child spinach
- 1 (12-ounce) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag combined greens
- ¾ pound Romaine hearts (or 1 giant head Romaine lettuce)
- 1 small head Romaine or Bibb lettuce
- 1 small bunch/container recent dill
- 1 small bunch recent cilantro
- 1 medium bunch recent Italian parsley
- 1 medium tomato (non-obligatory, for Guacamole)
- 1 small PLUS 2 medium crimson onions
- 1 small yellow onion
Meat, Poultry and Fish
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor hen
- 2 kilos (5) boneless, skinless hen breasts
- 3 hyperlinks (8 ½ ounces complete) candy Italian turkey or hen sausage
- 1 small package deal diced pancetta (if shopping for from the deli, you want 1 ounce)
- ¾ pound recent deli or cooked roast beef
- 1 pound peeled and deveined, tail-off jumbo shrimp
- 1 ½ kilos (4) white fish fillets (akin to branzino, crimson snapper, halibut, cod, and many others.)
- 1 ½ kilos (4) bone-in pork chops
Condiments and Spices
- Additional virgin olive oil
- Canola oil
- Avocado oil spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Adobo seasoning salt
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Cayenne pepper
- Oregano
- Vanilla bean paste or vanilla extract
- Nutmeg
- Mayonnaise
- Frank’s RedHot Sauce
- Crimson wine vinegar
- Onion powder
- Dried parsley
- Balsamic vinegar
- Decreased sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Candy chili sauce
- Chili crunch (akin to S & B)
- Sriracha sauce
- Crushed crimson pepper flakes
- Dijon mustard
- Mirin or dry sherry
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 bottle/jar mild blue cheese dressing (or components to make your personal. Elective, for Buffalo Rooster Wraps)
- 1 (1-pound) container extra-firm tofu
- 1 small package deal egg roll wrappers
- 1 small field butter
- 1 (8-ounce) container half and half
- 1 (8-ounce) container 2% milk
- 1 (8-ounce) container almond, oat, or milk of your alternative
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container plain complete milk Greek yogurt
- 1 medium wedge recent Parmesan cheese
- 1 (16-ounce) container low fats cottage cheese (I really like Good Tradition)
- 1 (8-ounce) log or ball recent mozzarella cheese
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 small block or bag shredded mild Havarti or cheddar cheese
Grains*
- 1 (10-ounce) baguette or French bread
- 1 medium bag tortilla chips
- 1 small package deal corn tortillas (you want 8)
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small package deal dry white rice (or 4 cups pre-cooked)
- 1 package deal complete wheat spaghetti
Canned and Jarred
- 1 (4-ounce) can tomato sauce
- 1 (25-ounce) jar tomato basil pomodoro sauce (or your favourite marinara)
- 1 small jar/container salsa (should buy recent refrigerated, if desired)
- 1 small jar sundried tomatoes in oil
- 1 medium jar roasted crimson pepper
- 1 (14-ounce) can artichoke hearts
- 1 medium jar capers
- 1 small jar pitted inexperienced olives
- 1 small jar/can anchovy fillets
- 1 (6-ounce) can wild albacore tuna in water
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can/carton hen inventory or broth
- 1 small jar peanut butter
Frozen
- 1 small package deal shelled edamame
- 1 giant bag frozen blueberries (you want nearly 3 cups)
- 1 giant bag frozen sliced strawberries (you want nearly 3 cups)
Misc. Dry Items
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ½ tablespoons)
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want ½ cup)
- Monk fruit sweetener, honey, maple syrup or sweetener of your alternative
- 1 small package deal vanilla protein powder
- Chia seeds (non-obligatory, for Smoothie Bowl)
Non-Meals Objects
*You should buy gluten free, if desired
