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 Food plan Meal Plan
When the temperatures rise, your physique works tougher to remain cool—burning extra power and dropping fluids sooner by means of sweat. That’s the place a high-protein food plan is available in. Protein helps restore muscular tissues, retains you feeling full longer, and helps power ranges throughout these busy, sun-soaked days. However right here’s the catch: protein metabolism requires water, so staying hydrated is simply as vital. Ingesting loads of fluids helps your physique course of protein effectively and retains you from overheating. So this summer season, gas up sensible—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Hen and drink loads of water to really feel your finest within the warmth!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would 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 cellphone) so it would routinely provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein food plan for the previous few years for muscle acquire, and it’s been a complete recreation 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 whole lot of you battle 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 achieve my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein it is 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 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, it is best to goal for at the very least 1500 energy* per day. There’s nobody dimension matches all, it will vary by your objectives, your age, weight, and many others. All the time discuss to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney operate could have to restrict protein to keep away from problems. 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, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures 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! 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 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 Food 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 checklist is complete and contains the whole lot it’s good to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (7/28)
B: Strawberry Banana Smoothie
L: Hen Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,310* Protein: 105.5g
TUESDAY (7/29)
B: Peach Pie Cottage Cheese Bowls
L: Hen Egg Roll Bowl
D: Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
WEDNESDAY (7/30)
B: Peach Pie Cottage Cheese Bowls
L: Hen Egg Roll Bowl
D: LEFTOVER Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
THURSDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Whole Energy: 1,224* Protein: 112g
FRIDAY (8/1)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Blackened Grilled Salmon Skewers with Potato and Inexperienced Bean Salad (½ recipe)
Whole Energy: 1,146* Protein: 104g
SATURDAY (8/2)
B: Greek Yogurt with Berries Nuts and Honey (recipe x 4)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (recipe x 2)
D: DINNER OUT
Whole Energy: 618* Protein: 54.5g
SUNDAY (8/3)
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado Egg and Cholula (recipe x 2)
D: Creamy Hen Foil Packets with Couscous (recipe x 4)
Whole Energy: 1,291* Protein: 106g
*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. I’ve left loads of wiggle room so that you can add extra meals similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Buying checklist
Produce
- 3 medium bananas
- 1 (1-pound) container recent strawberries
- 2 (6-ounce) containers berries (your alternative)
- 2 medium peaches
- 1 small cantaloupe
- 1 medium lime
- 3 giant lemons
- 3 small (5-ounce) Hass avocados
- 2 giant heads garlic
- 1 (2-inch) piece recent ginger
- 2 small PLUS 6 giant ears of corn
- 1 pound child gold or crimson potatoes
- 1 ¾ kilos new potatoes
- 2 heads child bok choy
- 1 small bag child carrots
- ½ pound string beans
- 2 medium cucumbers
- 1 medium bag tri-color or broccoli slaw
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- 2 medium bunches scallions
- 1 medium bunch recent cilantro
- 1 small bunch/container recent basil
- 1 small bunch recent Italian parsley
- 1 head butter lettuce
- 1 small head Iceberg lettuce
- 1 small bunch/container watercress or child arugula
- 1 dry pint cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small crimson onion
- 1 giant yellow onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 bundle turkey chorizo
- 1 pound 93% lean floor hen
- 1 pound 93% lean floor turkey
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 pound peeled and deveined shrimp
- 1 ½ kilos (4) skinless salmon filets
- 1 ½ kilos boneless, skinless hen breasts
- 2 ½ kilos beef pot roast or 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)
- Vanilla extract (optionally available, for Strawberry Smoothie)
- Floor cinnamon
- Honey
- Garlic powder
- Cholula
- Diminished sodium soy sauce*
- Mirin
- Sesame oil
- Gentle mayonnaise
- Curry powder
- Sriracha sauce
- Onion powder
- Oregano
- Cumin
- Chili powder
- White vinegar
- Bay leaves
- Za’atar (can sub ½ teaspoon cumin in Cucumber Melon Salad, if desired)
- White balsamic vinegar
- Balsamic vinegar
- Paprika
- Cayenne pepper
- Thyme
- Tajin or different chili lime seasoning
- Ketchup, mustard or different burger condiments (optionally available, for Turkey Burger)
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages further agency tofu
- 1 18-pack giant eggs
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 half gallon low fats milk or dairy free milk of your alternative
- 1 (8-ounce) block diminished fats cream cheese
- 1 small block feta cheese in water
- 1 small bundle cotija cheese
- 1 small blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 bundle sliced diminished fats cheddar or American cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle dry white rice (or 2 cups pre-cooked)
- 1 small bundle dry pearl couscous
- 1 giant bundle corn tortillas (you want 16)
- 1 small loaf sliced complete grain bread (I like Dave’s Killer Skinny Sliced)
- 1 small bundle complete wheat hamburger buns
Canned and Jarred
- 1 (2.25-ounce) can sliced black olives
- 1 small can/jar chipotle chilies in adobo
- 1 small can crushed tomatoes (hearth roasted, if you will discover it)
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 small jar sliced pickles
- 1 small jar peanut butter
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle brown sugar
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dry lentils (or 3 cups pre-cooked)
Non-Meals Objects
*You should purchase gluten free, if desired
