A free, 7-day excessive protein weight-reduction plan 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 loss program Meal Plan
Spring at all times brings sunshine, recent air, and shiny inexperienced greens that in some way make every part really feel lighter. For me, it additionally means brunch season is formally again (undecided why lol!). And brunch makes me assume quiche!
There’s simply one thing so good about quiche—heat and endlessly customizable—that makes it good for spring gatherings. I’ve bought a lot of scrumptious choices which might be full of taste and may nonetheless aid you hit your protein objectives like my Rooster Quiche and Crustless Sausage and Spinach Quiche.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. To date I’ve every part 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 cellphone) so it should robotically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, 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 lots 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my objective 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 you must 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’ll be able to seek for recipes by course within the index. Relying in your objectives, you must purpose for at the least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your objectives, your age, weight, and so on. All the time discuss to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might must 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 rising protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures 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 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 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 loss program 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 part it’s good to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (3/23)
B: Whipped Cottage Cheese Bowls
L: Rooster Gyro with an entire wheat pita and Tzatziki
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,381* Protein: 123.5 g
TUESDAY (3/24)
B: Whipped Cottage Cheese Bowls
L: Rooster Gyro with an entire wheat pita and Tzatziki
D: Turkey Enchilada Stuffed Poblano Rellenos with Fiesta Bean Salad
Complete Energy: 1,429* Protein: 130.5 g
WEDNESDAY (3/25)
B: Excessive Protein Enchilada Scrambled Eggs
L: Rooster Gyro with an entire wheat pita and Tzatziki
D: Lasagna with Garlic Butter Mushrooms (recipe x 2)
Complete Energy: 1,308* Protein: 128.5 g
THURSDAY (3/26)
B: Excessive Protein Enchilada Scrambled Eggs
L: Rooster Gyro with an entire wheat pita and Tzatziki
D: LEFTOVER Lasagna with Garlic Butter Mushrooms
Complete Energy: 1,308* Protein: 128.5 g
FRIDAY (3/27)
B: Strawberry Banana Smoothie with ⅓ cup nonfat plain Greek yogurt
L: Lentil Bowls with Avocado, Eggs and Cholula (½ recipe)**
D: Fish Florentine with Home made Rice Pilaf
Complete Energy: 1,274* Protein: 120 g
SATURDAY (3/28)
B: Huevos Rancheros (recipe x 2)
L: ¼ Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 711* Protein: 52.5 g
SUNDAY (3/29)
B: Turkey Chorizo Breakfast Bowls
L: Chickpea Tuna Salad (recipe x 2) with 2 cups chopped Romaine lettuce
D: Entire Roasted Rooster with Lemon and Rosemary Smashed Potatoes and Charred Sugar Snap Peas
Complete Energy: 1,289* Protein: 122 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make with 2 hard-boiled eggs
Procuring checklist
Produce
- 1 (12-ounce) container recent strawberries
- 2 (6-ounce) containers recent berries (your alternative)
- 1 medium banana
- 3 small PLUS 3 medium lemons
- 4 medium limes
- 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 4 medium heads garlic
- 2 medium pink bell peppers
- 4 massive poblano chili peppers
- 1 small PLUS 1 medium cucumber
- 1 small bunch celery
- 1 pound sugar snap peas
- 2 kilos Child Bella or Crimini mushrooms
- 2 kilos child pink or gold potatoes
- 1 massive bunch scallions (you want about 12)
- 1 medium bunch recent cilantro
- 1 massive bunch recent Italian parsley
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch/container recent rosemary
- 1 massive head Romaine lettuce
- 1 small head or bag pre-shredded Iceberg lettuce
- 1 (5-ounce) clamshell/bag blended greens
- 1 (1-pound) clamshell/bag child spinach
- 5 medium vine-ripened tomatoes
- 1 medium beefsteak tomato
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 1 medium pink onion
- 3 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal turkey chorizo (or components to make your personal)
- ¾ pound 93% lean floor turkey
- 6 medium boneless, skinless rooster thighs (or 3 boneless breasts)
- 1 (3-pound) entire rooster
- 1 pound 93% lean floor beef
- 1 ¼ pound cooked, peeled and deveined jumbo shrimp
- 1 ¼ pound thick skinless white agency fish fillets (grouper, flounder, bass or halibut)
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 bean paste or vanilla extract
- Adobo seasoning
- Cumin
- Garlic powder
- Cholula sizzling sauce
- Onion powder
- Paprika
- Turmeric
- Floor cinnamon
- Crushed pink pepper flakes
- Pink wine vinegar
- Sesame oil
- Sesame seeds
- Sriracha mayo or sriracha sauce (non-obligatory, for Tofu Poke Bowls)
- Mexican sizzling chili powder
- Oregano
- Bay leaves
- Herbes de Provence or rosemary
- Lowered sodium soy sauce*
Dairy & Misc. Refrigerated Gadgets
- 1 package deal pre-cooked lentils (should buy canned or dry and prepare dinner your self, if desired)
- 2 (14-ounce) packages extra-firm tofu
- 2 dozen massive eggs
- 1 pint liquid egg whites
- 3 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 (8-ounce) container low fats milk or milk of your alternative (I like Fairlife)
- 1 (8-ounce) carton half and half
- 1 small package deal feta cheese
- 1 package deal cotija cheese or queso blanco
- 1 (8-ounce) block decreased fats cream cheese (I like Philadelphia)
- 1 small field salted butter
- 1 small field unsalted butter
- 1 (8-ounce) bag shredded colby-jack or cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 small wedge recent Pecorino Romano cheese (can sub ¼ cup parmesan in Lasagna, if desired)
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small package deal corn tortillas
- 1 package deal entire wheat pita flat bread
- 1 package deal no-boil lasagna noodles
- 1 package deal angel hair spaghetti
- 1 field dry on the spot brown rice (similar to Uncle Ben’s)
Canned and Jarred
- 1 small jar capers
- 1 small jar good high quality blended pitted Italian olives (similar to Castelvetrano and Kalamata)
- 2 (6-ounce) cans wild albacore tuna (I like American Tuna)
- 1 small can/jar chipotle chilis in adobo
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (4-ounce) can chopped inexperienced chilies
- 3 (15-ounce) cans chickpeas
- 1 (15-ounce) can black beans
- 1 (14-ounce) can decreased sodium rooster or vegetable broth
- 1 (32-ounce) carton rooster broth
Frozen
- 1 small bag shelled edamame
- 1 small bag strawberries
Misc. Dry Items
- Monk fruit sweetener or sweetener of your alternative
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 package deal floor flax (meal)
- 1 single serve packet unflavored or vanilla protein powder
- Cornstarch
*You should purchase gluten free, if desired
