A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
You’ll be able to nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This stunning Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter notice my Fish Florentine rivals a flowery restaurant! A Moist Chocolate Cake or Chocolate Lined Strawberries would be the excellent ending to a phenomenal meal!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point I’ve all the pieces 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 telephone) so it can mechanically 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 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 targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 achieve 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 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 it is best 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 so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it is best to intention for not less than 1500 energy* per day. There’s nobody measurement matches all, this can vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician in your particular wants.
Word
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform might must restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being circumstances.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can be a 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 possibly can 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 possibly can 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 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 it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Complete Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Complete Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Prompt Pot Spaghetti with Meat Sauce and Arugula Salad
Complete Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Gyro with an entire wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Complete 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
Complete Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Rooster Quesadilla with 2 tablespoons mild bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Complete 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 Rooster over 1 cup rice noodles with 1 cup steamed broccoli
Complete Energy: 1,578* Protein: 122.5 g
*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.
Purchasing checklist
Produce
- 3 medium PLUS 1 massive ripe bananas
- 1 massive crimson 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 crimson 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 crimson or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium crimson 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 crimson 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
- 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
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Decreased 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 crimson pepper flakes
- Italian seasoning
- Fish sauce (non-obligatory, for Peanut Rooster)
- Curry powder
- Turmeric
- Cinnamon
- Scorching sauce or salsa (non-obligatory, 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, comparable to Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container entire milk plain Greek yogurt
- 1 small field butter
- 1 small container mild 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 decreased 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 entire wheat tortillas (comparable to La Tortilla Manufacturing unit)
- 1 package deal corn tortillas
- 1 package deal entire 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 entire 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 alternative (non-obligatory, 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
