A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Don’t let the beginning of the vacation season make you suppose that you simply you can’t keep on monitor together with your protein targets—you completely can! With some planning and scrumptious high-protein recipes, your vacation desk can keep festive and aligned together with your targets. My Herb and Salt-Rubbed Dry Brine Turkey has over 45g of protein or this Sheet Pan Thanksgiving Dinner with 59g of protein will maintain you fueled and your visitors completely happy!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To this point I’ve every little thing 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 robotically provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein food regimen 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 quite a lot of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When 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 targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for a minimum of 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 so on. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, it is best to intention for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could must 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 you probably have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may 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 record, you may 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 may 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 properly. 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 record is complete and consists of every little thing you’ll want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (11/17)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls (½ recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,282* Protein: 102g
TUESDAY (11/18)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls
D: Enchilada Turkey Meatloaf with Arroz Congri
Whole Energy: 1,240* Protein: 104.5g
WEDNESDAY (11/19)
B: Strawberry Banana Smoothie
L: LEFTOVER Enchilada Turkey Meatloaf with Arroz Congri
D: Gradual Cooker Beef Stew with 2 ounces entire wheat French bread
Whole Energy: 1,314* Protein: 120.5g
THURSDAY (11/20)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette
D: Sheet Pan Hen Scarpariello
Whole Energy: 1,299* Protein: 109g
FRIDAY (11/21)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette
D: Fish Florentine with Immediate Pot Mashed Potatoes
Whole Energy: 1,251* Protein: 122.5g
SATURDAY (11/22)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: BBQ Hen Quesadilla (recipe x 4)
D: DINNER OUT
Whole Energy: 608* Protein: 44.5g
SUNDAY (11/23)
B: Savory Metal Minimize Oats (recipe x 4)
L: Sausage Tortellini Soup
D: Turkey Roulade with Inexperienced Bean Casserole
Whole Energy: 1,306* Protein: 125.5g
*That is only a information, ladies ought to intention 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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying record
Produce
- 1 medium banana
- 2 medium candy apples
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small container recent salsa and/or guacamole (non-compulsory, for Breakfast Quesadilla)
- 2 medium head garlic
- 1 (2-inch) piece recent ginger
- 1 small PLUS 1 massive shallot
- 1 small jalapeno (non-compulsory, for Enchilada Meatloaf)
- 1 small inexperienced bell pepper
- 1 small PLUS 2 medium pink bell peppers
- 2 kilos inexperienced beans
- 2 kilos cremini mushrooms
- 1 (4-ounce) container entire white mushrooms
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold potatoes
- 2 pound Russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 2 massive bunches scallions (you want about 20)
- 1 small bunch recent Italian parsley
- 1 medium bunch recent cilantro
- 1 small bunch/container recent oregano
- 1 small bunch/container recent sage
- 1 small bunch/container recent thyme (can sub 1 teaspoon dry in Shrimp Bowl, if desired)
- 1 medium tomato
- 2 small pink onions
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle cooked hen breakfast sausage hyperlinks
- ½ pound uncooked hen breakfast sausage
- 1 ¼ pound uncooked candy Italian hen sausage
- ¾ pound (4) boneless, skinless hen cutlets
- 4 boneless, skinless hen thighs
- 1 ½ kilos 93% lean floor turkey
- 1 (2 ½ pound) skin-on turkey breast half
- 10 ounces (12) jumbo shrimp
- 1 ¼ pound (4) thick skinless white agency fish fillets (corresponding to grouper, flounder, bass or halibut)
- 3 kilos boneless chuck beef roast
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 extract (non-compulsory, for Smoothie)
- Adobo seasoning
- Crushed pink pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Decreased sodium soy sauce*
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Objects
- 1 (9-ounce) bundle 3 cheese tortellini (corresponding to Buitoni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 pint low fats milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) carton low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 small container gentle bitter cream (I choose Breakstone’s)
- 1 (32-ounce) container plain low fats yogurt
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small field butter
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded decreased fats cheddar cheese
- 1 (8-ounce) bag shredded decreased fats Mexican mix cheese
- 1 small wedge recent Pecorino Romano
- 1 small wedge recent Parmesan cheese
Grains*
- 1 bundle low carb entire wheat tortillas (corresponding to Mission or La Tortilla Manufacturing unit)
- 1 massive loaf entire wheat French bread (you want 13 ounces)
- 1 bundle gnocchi
- 1 small bundle dry quinoa
- 1 small bundle dry lengthy grain white rice
- 1 small bundle fast oats
- 1 small bundle fast cooking metal lower oats (corresponding to Bob’s Pink Mill)
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or elements to make your personal)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can decreased sodium black beans
- 1 (4-ounce) can chopped gentle inexperienced chili
- 1 jar cherry peppers or banana peppers
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton decreased or low sodium hen or vegetable broth
- 1 (32-ounce) carton hen broth
- 1 (32-ounce) carton unsalted hen bone broth (corresponding to Pacific Meals)
- 1 small jar easy peanut butter
Frozen
- 1 small bundle corn kernels
- 1 small bundle peas
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle floor flax(meal)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of selection for Strawberry Smoothie
- 1 jar Higher than Bouillon Roasted Hen
- 1 small bundle uncooked sugar
Non-Meals Objects
- Cooking twine
- Heavy responsibility aluminum foil
*You should purchase gluten free, if desired
