A free, 7-day excessive protein weight loss program 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 Weight loss program Meal Plan
Do you know that some greens are literally “excessive” in protein? It’s true, and the checklist consists of a few of my favorites. Inexperienced peas rank close to the highest, together with spinach and asparagus, all of which I like. Even higher, these vibrant veggies are among the many first to reach every spring, making them excellent for contemporary, seasonal cooking. In the event you’re able to rejoice these shiny inexperienced flavors- Charred Sugar Snap Peas, Grilled Rooster Salad with Strawberries and Spinach or this Spring Asparagus Risotto will deliver a lovely pop of spring to your desk
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To this point I’ve the whole lot from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it’s going to routinely provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein weight loss program for the previous few years for muscle achieve, and it’s been a complete sport 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 plenty of you battle 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 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 targets, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein it’s 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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it’s best to goal for a minimum of 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and many others. At all times discuss to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might have to restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can be 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 certain 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 properly. 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 consists of the whole lot it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (4/6)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,426* Protein: 125 g
TUESDAY (4/7)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Impressed Rooster Salad
D: Rooster Chimichangas with Cilantro Lime Cauliflower Rice
Complete Energy: 1,266* Protein: 120.5 g
WEDNESDAY (4/8)
B: Strawberry Banana Smoothie
L: Thai-Impressed Rooster Salad
D: Sheet Pan Mediterranean Meatball Bowls with Roasted Greens and Hummus
Complete Energy: 1,358* Protein: 122.5 g
THURSDAY (4/9)
B: Omelet Breakfast Tortilla Wrap with 1 cup strawberries
L: Thai-Impressed Rooster Salad
D: Air Fryer Steak with String Beans with Garlic and Oil and Smashed Potatoes
Complete Energy: 1,269* Protein: 122 g
FRIDAY (4/10)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad over 2 cups romaine lettuce
D: Portuguese Seafood Stew with 2 ounces multigrain baguette
Complete Energy: 1,328* Protein: 134.5 g
SATURDAY (4/11)
B: Excessive Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Italian Sub Salad with 2 ounces multigrain baguette
D: DINNER OUT
Complete Energy: 816* Protein: 45.5 g
SUNDAY (4/12)
B: Excessive Protein Egg Bagel with Lox and Eggs with Onions (recipe x 2)
L: Chilled Italian Shrimp Tortellini Pasta Salad
D: Lamb Chops with Dijon Glaze over Wilted Spinach (recipe x 2) and Garlic Mashed Potatoes
Complete Energy: 1,429* Protein: 125 g
*That is only a information, girls 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring checklist
Produce
- 7 medium (ripe) bananas
- 1 (1-pound) container contemporary strawberries
- 1 medium Honey Crisp apple
- 1 medium Navel orange
- 7 medium limes
- 3 medium PLUS 1 giant lemon
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 small pink bell pepper
- 1 small yellow bell pepper
- 1 small PLUS 1 medium heads cauliflower
- 1 medium head broccoli florets
- 1 pound inexperienced beans
- 3 ounces white mushrooms
- 1 small bunch celery
- 1 giant candy potato (about 12 ounces)
- 1 pound child gold or pink potatoes
- 2 kilos Yukon gold potatoes
- 1 giant bunch scallion greens (you want about 10)
- 1 giant bunch contemporary cilantro
- 2 medium bunches contemporary Italian parsley
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary rosemary
- 1 small bunch/container contemporary dill (non-obligatory, for topping Mediterranean Sheet Pan)
- 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 giant bag coleslaw combine
- 2 giant heads Romaine lettuce
- 1 dry pint cherry or grape tomatoes
- 2 giant vine-ripened tomatoes
- 2 small pink onions
- 3 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 (6 to 8-ounce) bundle sliced Nova lox
- 6 ounces skinny sliced deli turkey
- 2 ounces Capicola
- 1 small bundle sliced genoa salami
- 1 bundle turkey pepperoni
- 1 (1.75-ounce) hyperlink chorizo sausage
- 2 rotisserie chickens (or 2 ¼ pound uncooked rooster breasts and cook dinner your self)
- 1 pound 93% lean floor turkey
- 1 ½ kilos (4) sirloin steaks
- 2 kilos peeled and deveined jumbo shrimp
- 1 pound peeled and deveined giant shrimp
- 3 dozen little neck clams
- 1 pound bay scallops
- 2 kilos New Zealand spring racks of lamb
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 contemporary peppercorns)
- Vanilla extract (non-obligatory, for Strawberry Smoothie)
- Pure maple syrup
- Non-obligatory bagel toppings: the whole lot bagel seasoning, poppy seeds, onion flakes, and many others.
- Toasted sesame seeds
- Lowered sodium soy sauce
- Toasted sesame oil
- Sriracha sauce or Sambal Oelek
- Mayonnaise
- Crimson wine vinegar
- Italian seasoning
- Cumin
- Paprika
- Garlic powder
- Bay leaves
- Dijon mustard
- Balsamic vinegar
Dairy & Misc. Refrigerated Objects
- 1 container hummus (any selection)
- 2 dozen giant eggs
- 1 pint liquid egg whites
- 1 (8-ounce) container nonfat milk (can sub ¼ cup low fats in Mashed Potatoes, if desired)
- 1 quart low fats milk or dairy free milk of alternative
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (5.3-ounce) container nonfat plain Greek yogurt
- 1 small tub common or gentle bitter cream
- 1 small field unsalted butter or dairy free butter
- 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded or block pepper jack cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small bundle feta cheese
Grains*
- 1 bundle (8-inch) low-carb complete wheat tortillas (akin to La Tortilla Manufacturing facility)
- 2 (8-ounce) multigrain baguettes
- 1 bundle dry spinach ricotta tortellini (I like Delallo)
- 1 bundle panko plain breadcrumbs
- 1 small bundle unbleached all-purpose flour
- 1 small bundle fast oats
- 1 bundle lasagna noodles (NOT no-boil)
Canned and Jarred
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar pepperoncini or banana peppers
- 1 small jar capers
- 1 (2.25-ounce) can sliced black olives
- 1 (4-ounce) can delicate diced inexperienced chiles
- 1 jar marinara (or components to make your individual)
- 1 small jar pesto (or components to make your individual)
- 1 (14-ounce) can rooster broth or bone broth
Frozen
- 1 small bundle shelled edamame
- 1 medium bag strawberries (you want 2 ¼ cup)
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 small container unflavored protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small bundle dry roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small jar powdered peanut butter (akin to PBfit or PB2)
- 1 small container/bundle agave nectar or granulated sugar
- 1 bottle dry white wine
- Baking powder
*You should purchase gluten free, if desired
