7 Day Excessive Protein Food plan Meal Plan
A free, 7-day excessive protein weight-reduction 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 Food plan Meal Plan
Nonetheless trying to find that good current or stocking stuffer? Look no additional! My Skinnytaste Excessive Protein Cookbook makes a beautiful reward below the tree, and any of my different books are certain to please even the pickiest of palates. It’s also possible to store my kitchen, cooking and different favorites right here!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Up to now I’ve every thing 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’ll routinely provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein weight-reduction 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 loads 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 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 targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention 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 must 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 so on. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your targets, you must intention for a minimum of 1500 energy* per day. There’s nobody measurement suits all, this may vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform could have to restrict protein to keep away from issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images 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 sure 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 like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. 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 contains every thing you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (12/15)
B: Omelet Tortilla Breakfast Wrap
L: Hen Brown Rice Bowl
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Complete Energy: 1,243* Protein: 102g
TUESDAY (12/16)
B: Apple Chia Pudding with Peanut Butter
L: Hen Brown Rice Bowl
D: Floor Turkey Taco Skillet
Complete Energy: 1,331* Protein: 109.5g
WEDNESDAY (12/17)
B: Apple Chia Pudding with Peanut Butter
L: Tuna and White Bean Salad
D: Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes (recipe x 2) and Kale an Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,393* Protein: 100g
THURSDAY (12/18)
B: Omelet Tortilla Breakfast Wrap
L: Tuna and White Bean Salad
D: LEFTOVER Braised Beef Brisket with Potatoes and Carrots with Spiralized Candy Potato Latkes and Kale and Brussels Sprouts Salad with Parmesan and Pecans
Complete Energy: 1,335* Protein: 103.5g
FRIDAY (12/19)
B: Air Fryer Breakfast Banana Cut up
L: Turkey Membership and an apple
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with 1 cup complete wheat orzo and Oven Roasted Cauliflower
Complete Energy: 1,264* Protein: 102.5g
SATURDAY (12/20)
B: Protein Cookies with Chocolate Chips
L: White Bean Pumpkin Turkey Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
D: DINNER OUT
Complete Energy: 653* Protein: 44g
SUNDAY (12/21)
B: Breakfast BLT (recipe x 4) and an orange
L: LEFTOVER White Bean Pumpkin Turkey Chili with 2 tablespoons mild bitter cream and 1 ounce avocado
D: Entire Roasted Hen with Lemon and Rosemary and Roasted Beet and Citrus Salad with Goat Cheese
Complete Energy: 1,196* Protein: 114g
*That is only a information, girls ought to intention 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so on.
*Google doc
Purchasing Record
Produce
- 1 medium PLUS 1 giant apple
- 3 medium (ripe) bananas
- 5 medium oranges
- 1 blood orange
- 3 medium lemons
- 1 medium lime
- 1 medium pink or crimson grapefruit
- 2 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 3 ounces white mushrooms
- 3 giant carrots
- 2 kilos crimson potatoes
- 2 giant candy potatoes
- 1 giant head cauliflower
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 medium crimson beets
- 2 medium golden beets
- 2 medium bunches scallions (you want about 15)
- 1 giant bag tri-color coleslaw (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child kale
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent dill
- 1 small bunch/container recent rosemary
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 giant beef steak tomato
- 4 giant white onions
- 1 small PLUS 1 medium crimson onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 giant package deal center-cut bacon (you want 18 slices)
- 3 ounces sliced deli turkey (I like Boars Head)
- ¾ pound boneless, skinless rooster breasts (or ½ pound pre-cooked)
- 1 complete (3-pound) rooster
- 2 kilos 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 1 giant (about 5 kilos) beef brisket
- 1 ½ kilos (4) skinless fish fillets resembling Fluke, Flounder or Halibut
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)
- Scorching sauce (non-obligatory, for serving with Omelet Wrap)
- Vanilla extract
- Pure maple syrup
- Floor cinnamon
- Mild mayonnaise
- Sriracha sauce
- Dijon mustard
- Chili powder
- Bay leaves
- Cumin
- Oregano
- Gochujang sauce
- Decreased sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Smoked paprika
- Cayenne
- Apple cider vinegar
- Champagne vinegar
- Herbes de Provence
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) container skim milk, almond milk or milk of your alternative
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small tub whipped butter or field of unsalted
- 1 (16-ounce) container mild bitter cream
- 1 small log goat cheese
- 1 small block or bag shredded gruyere cheese
- 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
- 1 small wedge recent Parmesan cheese
Grains*
- 1 package deal (8 or 9-inch) low carb complete wheat tortillas (resembling La Tortilla Manufacturing facility)
- 1 small package deal quaint or fast oats
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 giant dangerous tortilla chips
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 package deal dry complete wheat orzo pasta
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 1 small jar marinara (or components to make your personal)
- 1 (4-ounce) can tomato paste
- 1 (12-ounce) jar salsa
- 2 (3-ounce) packets tuna in water
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pinto beans
- 3 (15-ounce) cans white northern or navy beans
- 1 small jar capers
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium rooster broth
- 1 (15-ounce) can pumpkin puree
- 1 small jar creamy peanut butter
Frozen
Misc. Dry Items
- 1 small package deal chia seeds
- 1 package deal sugar free chocolate chips
- 1 single serve packet vanilla protein powder
- 1 small bottle white wine
- 1 small package deal granulated sugar
- 1 small package deal pecan halves (if shopping for from bulk bin, you want about ¾ cup)
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- Coloured sprinkles and cherries (non-obligatory topping for Breakfast Banana Cut up)
*You should purchase gluten free, if desired
