A free, 7-day excessive protein, excessive fiber 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 Excessive-Fiber Weight-reduction plan Meal Plan
Recreation days are all about massive performs, loud cheers, and even higher meals. Whether or not you’re internet hosting a soccer watch social gathering or pulling as much as a sports-filled weekend with mates, these social gathering apps show you don’t have to decide on between nice taste and hitting your protein targets. Excellent for sharing (or conserving all to your self), these Mini Bell Pepper Loaded Turkey Nachos (18g protein), Air Fryer Rooster Wings (25.5g protein) or Finest Guacamole Recipe (4g fiber) are positive to be crowd-pleasers—bringing feel-good gas to each celebration. As a result of the perfect game-day spreads allow you to take pleasure in each chunk and the win!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. To this point I’ve all the things 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 cellphone) so it is going to 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 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 a whole lot 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 usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein it’s best 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 so on. 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, it’s best to goal for no less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your targets, your age, weight, and so on. All the time discuss 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 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 you probably have any underlying well being circumstances.
Lastly, should you’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 record, 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 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 subsequent day. The grocery record is complete and contains all the things it’s essential make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (1/26)
B: Excessive Protein Zucchini Omelet for One with 2 rooster breakfast sausage hyperlinks and 1 slice complete grain toast
L: Tuna White Bean Salad and a couple of tablespoons uncooked almonds
D: Greek Tofu Bowls (recipe x 2) with Roasted Cauliflower and Chickpeas with Minted Yogurt (½ recipe)
Complete Energy: 1,568* Protein: 120.5 g Fiber: 30 g
TUESDAY (1/27)
B: Excessive Protein Zucchini Omelet for One with 2 rooster breakfast sausage hyperlinks and 1 slice complete grain toast
L: Tuna White Bean Salad
D: Floor Turkey Tacos with Fast and Delicioso Cuban Fashion Black Beans and Cilantro Lime Cauliflower Rice
Complete Energy: 1,477* Protein: 120 g Fiber: 34 g
WEDNESDAY (1/28)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: 5-Minute Microwave Salmon Rice Bowl
D: Rooster Marbella and Farro Salad with Feta, Cucumbers and Solar-Dried Tomatoes
Complete Energy: 1,431* Protein: 129 g Fiber: 25 g
THURSDAY (1/29)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: LEFTOVER Rooster Marbella with Chickpea Salad with Cucumbers (1/2 recipe)
D: Spicy Entire Wheat Linguini with Sausage and Roasted Peppers and Arugula with Pomegranates, Blue Cheese and Pistachios (recipe x 2)
Complete Energy: 1,406* Protein: 131 g Fiber: 26 g
FRIDAY (1/30)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Rooster Marbella with Chickpea Salad with Cucumbers
D: Broiled Fish with Tomato Caper Sauce with 1 cup complete wheat orzo and Roasted Broccoli and Cauliflower
Complete Energy: 1,417* Protein: 122.5 g Fiber: 31 g
SATURDAY (1/31)
B: ⅛ Breakfast Casserole with Sausage and Spinach and an orange
L: Asian Rooster Chopped Salad with ¼ cup shelled edamame
D: DINNER OUT
Complete Energy: 745* Protein: 56.5 g Fiber: 10 g
SUNDAY (2/1)
B: LEFTOVER Breakfast Casserole with Sausage and Spinach and a pear
L: Rooster Quesadilla with 1 ounce avocado
D: French Onion Pot Roast with Garlic Mashed Potatoes and 1 cup steamed inexperienced beans
Complete Energy: 1,452* Protein: 127 g Fiber: 33.5 g
*That is only a information, ladies ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Purchasing Listing
Produce
- 1 medium (ripe) banana
- 4 medium oranges (any selection)
- 4 medium pears (any selection)
- 1 (6-ounce) container raspberries or blackberries
- 1 small pomegranate (or container of seeds)
- 1 medium mango
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 2 medium shallots
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 3 small PLUS 1 medium crimson bell peppers
- 2 medium zucchini
- 4 Persian (mini) cucumbers (can sub 1 medium English, if desired)
- 2 medium cucumbers
- 1 medium head child bok choy
- 1 ½ kilos inexperienced beans
- 2 medium carrots
- 1 small bag child carrots
- 1 medium PLUS 1 giant head cauliflower (can sub 1 pound pre-riced for medium head, if desired)
- ¾ pound broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 small bunch scallions
- 1 small bunch/container recent thyme
- 1 small bunch/container recent dill
- 1 small bunch/container recent mint
- 1 medium bunch recent cilantro
- 1 small bunch recent Italian parsley
- 2 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 medium head Boston or Bibb lettuce
- 1 small head Romaine lettuce
- 1 small head Iceberg lettuce (can sub a small bag pre-shredded, if desired)
- 1 medium plum tomato
- 3 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small container Pico de Gallo (or components to make your personal)
- 1 small PLUS 1 medium crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle rooster breakfast sausage hyperlinks (can purchase frozen, if desired)
- ¾ pound floor turkey breakfast sausage
- 1 pound sizzling Italian rooster sausage
- 1 pound floor rooster
- 1 pound boneless, skinless rooster breasts
- 2 ½ kilos bone-in, skin-on rooster thighs
- 1 pound 93% lean floor turkey
- 1 (6-ounce) salmon fillet
- 1 ½ kilos (4) tilapia, flounder or grouper fillets
- 1 (2 ½-pound) boneless beef chuck roast
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)
- Turmeric
- Dijon mustard
- Candy crimson chili sauce
- Sriracha sauce
- Sesame oil
- Rice vinegar
- Honey
- Hoisin sauce*
- Decreased sodium soy sauce*
- Cumin
- Garlic powder
- Oregano
- Onion powder
- Purple wine vinegar
- Curry powder
- Taco seasoning (or purchase paprika and chili powder and make your personal with components in record)
- Bay leaves
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (8-ounce) bottle pomegranate juice
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container skim milk
- 1 pint unsweetened almond milk
- 1 pint complete or diminished fats milk
- 1 (5.3-ounce) container low fats (2%) plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small tub mild bitter cream
- 1 small tub whipped butter
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 block feta cheese
- 1 small bundle crumbled blue cheese
- 1 medium wedge recent Parmesan cheese
- 1 small wedge Pecorino Romano (can sub 2 tablespoons Parmesan in Spicy Linguine, if desired)
Grains*
- 1 bundle dry complete wheat orzo
- 1 bundle dry complete wheat linguine
- 1 bundle dry pearled farro
- 1 bundle seasoned breadcrumbs
- 1 bundle plain panko breadcrumbs
- 1 small bundle all-purpose flour
- 1 small loaf slice complete grain bread (I like Dave’s Killer Bread)
- 1 bundle burrito dimension low carb complete wheat flour tortillas (similar to La Tortilla Manufacturing unit)
- 1 small bundle corn tortillas or crunchy corn shells (your selection)
Canned and Jarred
- 2 (3-ounce) packets tuna in water
- 1 (8-ounce) can water chestnuts
- 1 (15-ounce) can low sodium navy beans
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar pitted Spanish inexperienced olives
- 1 giant jar capers
- 1 (12-ounce) jar roasted peppers
- 1 jar sundried tomatoes in oil
- 1 (15-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (16-ounce) carton beef bone broth
- 1 (32-ounce) carton low sodium rooster broth
Frozen
- 1 small bundle shelled edamame
- 1 small bundle pre-cooked brown rice (or a single serve shelf secure bundle)
Misc. Dry Items
- 1 single-serve bundle unflavored protein powder
- 1 single-serve bundle vanilla protein powder
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 small bundle unsalted cashews (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle granulated sugar
- 1 small bundle brown sugar
- 1 small bundle pitted prunes
- 1 single serve bottle Pinot Grigio
- 1 small bottle sherry wine
- 1 (1 ¼-ounce) bundle dry onion soup combine
*You should buy gluten free, if desired
