7 Day Excessive Protein Weight-reduction plan Meal Plan
A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Do you know that some greens are literally “excessive” in protein? It’s true, and the checklist contains a few of my favorites. Inexperienced peas rank close to the highest, together with spinach and asparagus, all of which I like. Even higher, these vibrant veggies are among the many first to reach every spring, making them excellent for recent, seasonal cooking. In case you’re able to rejoice these vibrant inexperienced flavors- Charred Sugar Snap Peas, Grilled Rooster Salad with Strawberries and Spinach or this Spring Asparagus Risotto will deliver a fantastic pop of spring to your desk
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To date I’ve every little thing 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 can robotically provide the new factors.
Why Excessive Protein?
As lots 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a number of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case 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 objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. In case 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 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 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 objectives, it’s best to purpose for no less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could have to 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 when you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you’ll be able to 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 checklist, 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight-reduction 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 checklist is complete and contains every little thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (4/6)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,426* Protein: 125 g
TUESDAY (4/7)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Impressed Rooster Salad
D: Rooster Chimichangas with Cilantro Lime Cauliflower Rice
Whole Energy: 1,266* Protein: 120.5 g
WEDNESDAY (4/8)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Sheet Pan Mediterranean Meatball Bowls with Roasted Greens and Hummus
Whole Energy: 1,358* Protein: 122.5 g
THURSDAY (4/9)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Impressed Rooster Salad
D: Air Fryer Steak with String Beans with Garlic and Oil and Smashed Potatoes
Whole Energy: 1,269* Protein: 122 g
FRIDAY (4/10)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad over 2 cups romaine lettuce
D: Portuguese Seafood Stew with 2 ounces multigrain baguette
Whole Energy: 1,328* Protein: 134.5 g
SATURDAY (4/11)
B: Excessive Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Italian Sub Salad with 2 ounces multigrain baguette
D: DINNER OUT
Whole Energy: 816* Protein: 45.5 g
SUNDAY (4/12)
B: Excessive Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Chilled Italian Shrimp Tortellini Pasta Salad
D: Lamb Chops with Dijon Glaze over Wilted Spinach (recipe x 2) and Garlic Mashed Potatoes
Whole Energy: 1,429* Protein: 125 g
*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 many others.
*Google doc
Buying checklist
Produce
- 7 medium (ripe) bananas
- 1 (1-pound) container recent strawberries
- 1 medium Honey Crisp apple
- 1 medium Navel orange
- 7 medium limes
- 3 medium PLUS 1 giant lemon
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece recent ginger
- 1 small purple bell pepper
- 1 small yellow bell pepper
- 1 small PLUS 1 medium heads cauliflower
- 1 medium head broccoli florets
- 1 pound inexperienced beans
- 3 ounces white mushrooms
- 1 small bunch celery
- 1 giant candy potato (about 12 ounces)
- 1 pound child gold or purple potatoes
- 2 kilos Yukon gold potatoes
- 1 giant bunch scallion greens (you want about 10)
- 1 giant bunch recent cilantro
- 2 medium bunches recent Italian parsley
- 1 small bunch/container recent basil
- 1 small bunch/container recent rosemary
- 1 small bunch/container recent dill (optionally available, for topping Mediterranean Sheet Pan)
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 giant bag coleslaw combine
- 2 giant heads Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 2 giant vine-ripened tomatoes
- 2 small purple onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 (6 to 8-ounce) bundle sliced Nova lox
- 6 ounces skinny sliced deli turkey
- 2 ounces Capicola
- 1 small bundle sliced genoa salami
- 1 bundle turkey pepperoni
- 1 (1.75-ounce) hyperlink chorizo sausage
- 2 rotisserie chickens (or 2 ¼ pound uncooked hen breasts and prepare dinner your self)
- 1 pound 93% lean floor turkey
- 1 ½ kilos (4) sirloin steaks
- 2 kilos peeled and deveined jumbo shrimp
- 1 pound peeled and deveined giant shrimp
- 3 dozen little neck clams
- 1 pound bay scallops
- 2 kilos New Zealand spring racks of lamb
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 recent peppercorns)
- Vanilla extract (optionally available, for Strawberry Smoothie)
- Pure maple syrup
- Optionally available bagel toppings: every little thing bagel seasoning, poppy seeds, onion flakes, and many others.
- Toasted sesame seeds
- Diminished sodium soy sauce
- Toasted sesame oil
- Sriracha sauce or Sambal Oelek
- Mayonnaise
- Pink wine vinegar
- Italian seasoning
- Cumin
- Paprika
- Garlic powder
- Bay leaves
- Dijon mustard
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 container hummus (any selection)
- 2 dozen giant eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container nonfat milk (can sub ¼ cup low fats in Mashed Potatoes, if desired)
- 1 quart low fats milk or dairy free milk of alternative
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small tub common or mild bitter cream
- 1 small field unsalted butter or dairy free butter
- 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded or block pepper jack cheese
- 1 small wedge recent Parmesan cheese
- 1 small bundle feta cheese
Grains*
- 1 bundle (8-inch) low-carb entire wheat tortillas (equivalent to La Tortilla Manufacturing unit)
- 2 (8-ounce) multigrain baguettes
- 1 bundle dry spinach ricotta tortellini (I like Delallo)
- 1 bundle panko plain breadcrumbs
- 1 small bundle unbleached all-purpose flour
- 1 small bundle fast oats
- 1 bundle lasagna noodles (NOT no-boil)
Canned and Jarred
- 1 (2.6-ounce) packet mild tuna in water
- 1 small jar pepperoncini or banana peppers
- 1 small jar capers
- 1 (2.25-ounce) can sliced black olives
- 1 (4-ounce) can delicate diced inexperienced chiles
- 1 jar marinara (or components to make your personal)
- 1 small jar pesto (or components to make your personal)
- 1 (14-ounce) can hen broth or bone broth
Frozen
- 1 small bundle shelled edamame
- 1 medium bag strawberries (you want 2 ¼ cup)
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small container unflavored protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small bundle dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small jar powdered peanut butter (equivalent to PBfit or PB2)
- 1 small container/bundle agave nectar or granulated sugar
- 1 bottle dry white wine
- Baking powder
*You should purchase gluten free, if desired
