A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Protein isn’t only for bodybuilders or gym-goers—it’s important for everybody. It helps with muscle restore, retains your pores and skin glowing, and most significantly, it retains you feeling fuller longer. Through the sizzling months, you may not really feel as hungry as typical (thanks, warmth), however you continue to want to offer your physique the appropriate vitamins to maintain it operating easily. Excessive-protein meals are nice as a result of they’re filling, and you may pack them into recent, mild, and refreshing dishes like that received’t weigh you down (or warmth up the kitchen!) like my Air Fryer Greek Hen or this Soy-Marinated Beef and Broccoli Skewers. Ensure to remain hydrated too!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’s going to 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 web site is linked to WW recipe builder (solely works out of your telephone) so it’s going to mechanically provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein food 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know plenty of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
In the event 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 favor, you may seek for recipes by course within the index. Relying in your targets, it’s best to purpose for at the least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so on. All the time discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.
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 may be a part of right here. I’m loving all of the concepts everybody’s sharing! In the event you want to get on the e-mail listing, 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 sure 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 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 Food 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 listing is complete and consists of all the pieces you might want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup blended berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small complete grain roll
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,482* Protein: 103g
TUESDAY (7/18)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup blended berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small complete grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Complete Energy: 1,593* Protein: 116g
WEDNESDAY (7/19)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Hen (recipe x 2)
Complete Energy: 1,558* Protein: 122.5g
THURSDAY (7/20)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli
Complete Energy: 1,479* Protein: 112.5g
FRIDAY (7/21)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Poke Salad (½ recipe)
D: Shrimp Foil Packets (recipe x 2) and Orzo with Zucchini and Tomato
Complete Energy: 1,176* Protein: 102g
SATURDAY (7/22)
B: Traditional Egg Salad on 1 slice sourdough bread with a peach
L: Air Fryer Hen Bites with Panzanella (½ recipe)
D: DINNER OUT
Complete Energy: 676* Protein: 56.5g
SUNDAY (7/23)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: LEFTOVER Air Fryer Hen Bites with Chopped Wedge Salad
D: Juicy Grilled Pork Chops and Macaroni Salad with Tomatoes and Grilled Asparagus
Complete Energy: 1,113* Protein: 122.5g
*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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Procuring listing
Produce
- 4 medium peaches
- 4 medium bananas
- 1 (12-ounce) package deal strawberries
- 3 (6-ounce) packages berries (your alternative)
- ¾ pound cherries
- 2 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocados
- 5 medium lemons
- 2 giant heads garlic
- 1 medium PLUS 1 giant crimson bell pepper
- 1 medium inexperienced bell pepper
- 2 giant cubanelle peppers
- 1 small English cucumber
- 1 medium cucumber
- 1 small PLUS 2 medium
- ¼ pound white mushrooms
- 1 small ear of corn
- 1 pound asparagus
- 1 ½ kilos broccoli florets
- 1 small bag child carrots
- 1 giant bunch scallions (you want about 10)
- 1 small bunch/container recent chives
- 1 small bunch/container recent basil
- 1 small bunch/container recent dill
- 1 small (optionally available, for Ropa Vieja) PLUS 1 giant bunch cilantro
- 1 medium bunch culantro (optionally available, if you could find it, for Sofrito)
- 1 medium head butter lettuce
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag blended greens
- 1 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) container cherry or grape tomatoes
- 5 medium heirloom or beef steak tomatoes
- 2 small PLUS 2 medium vine-ripened tomatoes
- 1 small plum tomato
- 2 small PLUS 1 medium crimson onion
- 1 small PLUS 1 medium PLUS 1 giant yellow onions
Meat, Poultry and Fish
- 1 package deal smoked turkey sausage, equivalent to kielbasa
- 1 package deal center-cut bacon
- ¼ pound sushi grade tuna
- 2 kilos giant or extra-large peeled deveined shrimp
- 4 ½ kilos boneless, skinless rooster breasts
- 1 ⅓ pound 93% lean floor turkey
- 2 kilos flank steak
- 1 ⅔ kilos (4) bone-in middle minimize pork chops
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)
- Vanilla bean paste or vanilla extract
- Common or mild mayonnaise
- Paprika
- Turmeric
- Diminished sodium soy sauce*
- Sesame oil
- Sriracha
- Wasabi paste
- Rice wine vinegar
- Furikake
- Italian dressing
- Adobo seasoning
- Italian seasoning
- Sazon
- Sesame seeds
- Oregano
- Garlic powder
- Cumin
- Bay leaves
- Dijon mustard
- Ketchup
- Worcestershire sauce
- Thyme
- Onion powder
- Sage
- White vinegar
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 2 (14-ounce) packages additional agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar cheese
- 1 jar mild blue cheese dressing (or components to make your individual)
- 1 small package deal blue cheese
- 1 small package deal feta cheese
- 1 small wedge recent Parmesan or Pecorino Romano cheese
Grains*
- 2 small complete grain rolls
- 1 giant loaf sourdough bread
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small package deal dry lengthy grain rice, equivalent to Carolina
- 1 small package deal fast oats
- 1 package deal dry elbow pasta
- 1 package deal dry orzo pasta
Canned and Jarred
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can black beans
- 1 (28-ounce) can chickpeas
- 1 giant jar pitted kalamata olives
- 1 small jar inexperienced pitted olives
- 1 (2.5-ounce) can sliced black olives
- 1 (32-ounce) carton rooster broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- Monk fruit sweetener (or honey, sugar or maple syrup)
- Cornstarch
- 1 small package deal vegetable or rooster bouillon cubes
- 1 single-serve bottle dry white wine (can sub ⅓ cup additional broth in Ropa Vieja, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
- 1 package deal unflavored pea or whey protein powder
- 1 small package deal floor flaxseed (meal)
Non-Meals Objects
*You should purchase gluten free, if desired
