7 Day Excessive Protein Food regimen Meal Plan
A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
In search of recipes that fulfill your cravings and helps your wellness objectives? These high-protein dishes are the proper stability of taste and performance. Whether or not you’re meal-prepping for the week, need a excessive protein snack after your exercise, or are simply trying to up your protein objectives, I’m right here that will help you out!
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. Thus far I’ve all the things 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 would mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein eating regimen 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 plenty of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 achieve 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 at the least 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
In case 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 possibly can seek for recipes by course within the index. Relying in your objectives, it is best to purpose for at the least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so on. At all times speak to your nutritionist or dietician to your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform 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, should 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! In case you want to get on the e-mail record, 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 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 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 following day. The grocery record is complete and consists of all the things it’s essential to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Rooster Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame
Whole Energy: 1,305* Protein: 100g
TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Type Black Beans and Skillet Mexican Zucchini
Whole Energy: 1,238* Protein: 104g
WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Rooster Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g
FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices entire grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Whole Energy: 1,251* Protein: 100.5g
SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Rooster Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT
Whole Energy: 711* Protein: 61.5g
SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Rooster Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus
Whole Energy: 1,150* 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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
*Google doc
Purchasing record
Produce
- 1 small cantaloupe
- 6 small mangos
- 2 medium kiwi
- 1 giant peach
- 1 (6-ounce) container recent blackberries
- 1 (6-ounce) container recent raspberries
- 1 (6-ounce) container recent blueberries
- 1 (12-ounce) container recent strawberries
- 1 medium banana
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece recent ginger
- 1 small bunch celery
- 1 small bag child carrots
- ½ pound child bella mushrooms
- 1 pound asparagus
- 1 medium English cucumber
- 1 pound zucchini
- 1 small PLUS 3 medium crimson bell peppers
- 1 medium orange bell pepper
- 1 medium head broccoli florets
- 1 small bunch broccolini
- 1 small bunch scallions
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small container/bunch recent basil
- 1 small container/bunch recent oregano (elective, for Greek Orzo Salad)
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 11 giant heirloom or beefsteak tomatoes
- 3 medium crimson onions
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 package deal center-cut bacon
- 2 kilos lean boneless pork sirloin roast
- 3 kilos beef high spherical roast
- 4 kilos boneless, skinless rooster breasts
- 1 ½ kilos (4) white fish fillets corresponding to branzino, snapper, halibut, or cod
- 1 ½ kilos jumbo peeled and deveined shrimp
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)
- Honey
- Turmeric
- Common or mild mayonnaise
- Frank’s RedHot sauce
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasoning or elements to make your individual
- Sazon seasoning
- Common or diminished sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaves
- Parsley
- Oregano
- Thyme
- Basil
- Cumin
- Tajin (or different chili lime seasoning)
- Chili powder
- Cayenne pepper
- Purple wine vinegar
- Crushed crimson pepper flakes
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (1-pound) package deal further agency tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 package deal skinny sliced provolone cheese
- 1 small package deal feta cheese
- 1 small package deal blue cheese
- 1 small package deal goat cheese
- 1 (8-ounce) bag shredded cheddar cheese (or cheese of your selection)
- 1 (16-ounce) container low fats cottage cheese (I really like Good Tradition)
- 1 small wedge Pecorino Romano or Parmesan cheese
- 1 quart unsweetened vanilla almond milk
- 1 (32-ounce) container nonfat plain Greek yogurt Grains
- 1 small loaf entire grain bread (I like Dave’s Killer Bread)
- 1 (1-pound) loaf entire wheat Italian or French bread
- 1 package deal orzo pasta
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 small package deal corn tortillas (you want 8)
Canned and Jarred
- 1 (2.6-ounce) package deal mild tuna in water
- 1 small jar pickled jalapenos
- 1 (16-ounce) jar pepperoncini
- 1 small jar pitted kalamata olives
- 1 small jar inexperienced olives
- 1 small jar capers
- 1 (15-ounce) can black beans
- 1 (32-ounce) carton low sodium beef broth
- 1 (15-ounce) can diminished sodium vegetable broth
- 1 (15-ounce) can low sodium rooster broth
Frozen
- 1 giant package deal in-pod edamame
Misc. Dry Items
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want ¼ cup)
- 1 single serve packet unflavored protein powder
- 1 small package deal floor flaxseed (meal)
- 1 small package deal chia seeds
- 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal dried unsweetened cranberries
- 1 small package deal shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal stone floor polenta (corresponding to Bob’s Purple Mill)
- Monk fruit sweetener, stevia or sweetener of your selection
- Cornstarch or arrowroot powder
*You should purchase gluten free, if desired
