A free, 7-day excessive protein, excessive fiber food plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Eating regimen Meal Plan
Excessive-protein diets get lots of love—for weight reduction, muscle constructing, and staying full longer. However for those who’re loading up on protein and skipping fiber, you’re lacking a key piece of the puzzle.
Following a high-protein food plan is benficial and helps you’re feeling full—however fiber amplifies that impact. Including in excessive fiber meals cut back cravings and snacking, slows digestion and stabilizes blood sugar. Fiber feeds the great micro organism in your intestine. These microbes assist with digestion, immunity, and even temper! This week’s meal plan provides you with at the very least 120g of protein and 25g of fiber each day that will help you meet your objectives!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Up to now I’ve the whole lot 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 should routinely provide the new factors.
Why Excessive Protein?
As a lot of you recognize, 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 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. When 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 aim is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
When 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 favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it’s best to purpose for at the very least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so on. At all times 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 perform might must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Group 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! When 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 really 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 Eating regimen 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 the whole lot you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (1/12)
B: Egg White Grill and a pair of clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli
Whole Energy: 1,591* Protein: 126.5 g
TUESDAY (1/13)
B: Egg White Grill and a pair of clementines
L: Ahi Tuna Poke Stacks
D: Skillet Floor Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican mix cheese and Fast Black Beans
Whole Energy: 1,460* Protein: 127.5 g
WEDNESDAY (1/14)
B: Egg White Grill and a pair of clementines
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash
Whole Energy: 1497* Protein: 127 g
THURSDAY (1/15)
B: Egg White Grill and a pair of clementines
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)
Whole Energy: 1,465* Protein: 128 g
FRIDAY (1/16)
B: Savory Cottage Cheese Bowl with an additional tablespoon pistachios
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Shrimp Fajitas with Finest Guacamole (½ recipe) and 12 tortilla chips
Whole Energy: 1,425* Protein: 122.5 g
SATURDAY (1/17)
B: Sluggish Cooker Metal Minimize Oats
L: Tuscan White Bean Soup with Meatballs
D: DINNER OUT
Whole Energy: 610* Protein: 36.5 g
SUNDAY (1/18)
B: Strawberry Banana Smoothie (recipe x 4)
L: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and a pair of teaspoons butter
D: Sluggish Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Whole Energy: 1,494* Protein: 128.5 g
*That is only a information, girls ought to purpose for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Procuring Listing
Produce
- 5 medium ripe bananas
- 2 (6-ounce) containers berries of your selection (can sub frozen blended berries in Metal Minimize Oats, if desired)
- 8 clementines
- 1 medium lemon
- 3 medium limes
- 1 small pomegranate (or container of seeds)
- 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
- 1 medium PLUS 1 giant cucumber
- 5 medium PLUS 1 giant pink bell pepper
- 2 giant cubanelle peppers
- 1 small jalapeno (elective, for Guacamole)
- 3 giant heads garlic
- 1 (2-inch) piece contemporary ginger
- 2 kilos PLUS 2 giant carrots
- 1 small bunch celery
- 2 heads child bok choy
- 1 ½ kilos broccoli florets
- 1 medium head cauliflower
- 1 (12-ounce) bag riced cauliflower
- 1 medium acorn squash
- 2 medium Russet potatoes
- 1 giant bunch scallions
- 1 small bunch contemporary Italian parsley
- 1 small PLUS 1 giant bunch contemporary cilantro
- 1 medium bunch contemporary culantro (if you’ll find it)
- 1 small bunch/container contemporary sage
- 1 small bunch/container contemporary thyme
- 1 (14-ounce) bag coleslaw or broccoli slaw combine
- 1 medium bunch collard greens or kale
- 1 medium bunch Lacinato kale
- 1 small head Romaine lettuce
- 1 dry pint grape or cherry tomatoes
- 1 small pink onion
- 2 small candy onions
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 pound boneless, skinless hen breasts
- 1 pound 93% lean floor hen
- 2 ½ kilos 93% lean floor turkey
- ½ pound candy Italian hen sausage
- 1 package deal middle minimize bacon
- ¾ pound uncooked sushi grade tuna
- 1 ½ kilos peeled and deveined shrimp
- 1 (1 ½-pound) pork tenderloin
- 2 kilos 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 contemporary peppercorns)
- Onion powder
- Garlic powder
- Pure maple syrup
- Cinnamon
- Vanilla extract (elective, for Strawberry Smoothie)
- Decreased sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (or toasted sesame seeds)
- Mayonnaise
- Chinese language rice wine or mirin
- Bay leaves
- Thai candy chili sauce
- Sesame seeds (multicolor, if you’ll find them)
- Cumin
- Chili powder
- Oregano
- Sazon seasoning
- Balsamic vinegar
- Dijon mustard
- Ketchup
- Yellow mustard
- Chipotle chili powder
- Paprika (candy Hungarian most well-liked)
- Scorching paprika
- Caraway seeds
Dairy & Misc. Refrigerated Gadgets
- ½ dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages additional agency tofu
- 1 small field butter
- 1 quart low fats milk (or milk of your selection)
- 1 pint low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 (8-ounce) package deal sliced cheddar or American cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small tub bitter cream (elective, for Goulash)
Grains*
- 1 package deal gentle multi-grain English muffins
- 1 (8-ounce) multigrain baguette
- 1 package deal (10-inch) low carb tortillas (corresponding to Tumaros)
- 1 package deal (taco dimension) low carb tortillas (corresponding to La Tortilla Manufacturing facility)
- 1 small package deal fast cooking metal minimize oats
- 1 small package deal dry brown rice (or 3 cups pre-cooked)
- 1 small package deal dry white rice (or 2 cups pre-cooked)
- 1 small package deal all function flour
- 1 package deal seasoned breadcrumbs
- 1 giant bag tortilla chips
Canned and Jarred
- 2 (15-ounce) cans cannellini or navy beans
- 1 (15-ounce) can black beans
- 1 medium jar sliced dill pickles
- 2 (32-ounce) cartons unsalted hen bone broth
- 1 (14-ounce) can low sodium beef broth
- 1 (14.5-ounce) can crushed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 small jar salsa
Frozen
- 1 small package deal shelled edamame
- 1 giant package deal in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 package deal unflavored or vanilla protein powder
- 1 package deal floor flax (meal)
- 1 package deal hen bouillon or small jar Higher Than Boullion
- 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal pecan halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal brown sugar (elective, for Goulash)
- Monk fruit sweetener or sweetener of your selection (elective, for Strawberry Smoothie)
Non-Meals Gadgets
*You should purchase gluten free, if desired
