A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
You possibly can nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This lovely Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter observe my Fish Florentine rivals a flowery restaurant! A Moist Chocolate Cake or Chocolate Coated Strawberries would be the excellent ending to a lovely meal!
Replace About New WW Factors Plan
For all my WW mates, 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 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’ll routinely provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein food 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 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 the event 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re undecided how a lot protein you need 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 many others. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you need to intention for not less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and many others. All the time discuss to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate could must 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 if in case you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs 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! In the event 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss 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 consists of all the pieces you must make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Whole Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Whole Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Immediate Pot Spaghetti with Meat Sauce and Arugula Salad
Whole Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Whole Energy: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Whole Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Hen Quesadilla with 2 tablespoons gentle bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Whole Energy: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Gradual Cooker Peanut Hen over 1 cup rice noodles with 1 cup steamed broccoli
Whole Energy: 1,578* Protein: 122.5 g
*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.
Procuring checklist
Produce
- 3 medium PLUS 1 massive ripe bananas
- 1 massive pink pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium pink or pink grapefruit
- 2 massive lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 massive heads garlic
- 1 massive shallot
- 1 (3-inch) piece recent ginger
- 1 medium jalapeno
- 1 medium pink or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium pink beets
- 2 medium golden beets
- 2 kilos Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 package deal tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small pink onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- ½ pound uncooked candy Italian hen or turkey sausage (about 3 small hyperlinks)
- 2 ½ kilos boneless, skinless hen breasts
- 6 medium boneless, skinless hen thighs
- 1 pound 93% lean floor turkey or beef
- 4 filet mignon steaks
- 2 kilos (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ kilos uncooked sushi grade tuna
- 1 ¼ kilos massive 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)
- Vanilla extract
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Diminished sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed pink pepper flakes
- Italian seasoning
- Fish sauce (non-compulsory, for Peanut Hen)
- Curry powder
- Turmeric
- Cinnamon
- Scorching sauce or salsa (non-compulsory, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fats (larger protein) milk, similar to Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small field butter
- 1 small container gentle bitter cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag lowered fats Mexican cheese mix
- 1 massive wedge recent Parmesan cheese
Grains*
- 1 package deal dry rice noodles
- 1 small field cornflakes (or crushed cornflake crumbs)
- 1 package deal panko breadcrumbs
- 1 massive package deal low carb complete wheat tortillas (similar to La Tortilla Manufacturing unit)
- 1 package deal corn tortillas
- 1 package deal complete grain flatbreads or pita
- 1 small package deal dry brown rice
- 1 package deal spaghetti, bucatini or linguine
- 1 small package deal all-purpose or white complete wheat flour
Canned and Jarred
Frozen
- 1 medium package deal strawberries
- 1 (10-ounce) package deal chopped spinach
- 1 small package deal shelled edamame
Misc. Dry Items
- Baking powder
- 1 bag mini chocolate chips
- 1 small package deal brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of selection (non-compulsory, for Strawberry Smoothie)
- 1 small package deal floor flax (meal)
- 1 small package deal pepitas (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal roasted, salted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 package deal hen bouillon cubes
- 1 small package deal unflavored protein powder
*You should purchase gluten free, if desired
