A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
What an unimaginable journey this has been up to now! Each dialog with every of you jogged my memory why I do what I do within the first place — to attach, to share, and to have a good time the fantastic thing about meals and group. And the most effective news- another tour cease– Saturday the 18th at ‘All in Well being Wellness’, Babylon (NY), beginning at 4:00pm! I hope to see you there!
So lots of you requested… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack by way of the tip of October! 🎉
If you happen to haven’t grabbed the Skinnytaste Excessive Protein Cookbook but, that is your LAST probability to get the 6 bonus high-protein recipes (not within the ebook!). Supply ends Oct 31. Merely fill out the type right here together with your proof of buy to obtain the bonus recipes.
If you happen to’ve bought the Skinnytaste Excessive Protein Cookbook and are having fun with it, I might be so grateful should you’d take a second to go away a evaluation on Amazon, Goal, Barnes and Nobles or your favourite retailer.
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 date I’ve every part 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 cellphone) so it would robotically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein eating regimen 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 a number of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 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 least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
If you happen to’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 objectives, it is best to purpose for at the least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so on. All the time discuss to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate might must 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 you probably have any underlying well being situations.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail checklist, 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight-reduction 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 consists of every part that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Whole Energy: 1,326* Protein: 103g
TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Smash Tacos with Immediate Pot Refried Beans and Cilantro Lime Cauliflower Rice
Whole Energy: 1,296* Protein: 103g
WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Membership with 8 child carrots
D: Gradual Cooker Beef Stew with a small entire grain roll and a couple of teaspoons butter
Whole Energy: 1,143* Protein: 103g
THURSDAY (10/23)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Gradual Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Inexperienced Beans
Whole Energy: 1,165* Protein: 100.5g
FRIDAY (10/24)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Gradual Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Whole Energy: 1,244* Protein: 110.5g
SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Gradual Cooker Rooster and Lentil Soup
D: DINNER OUT
Whole Energy: 633* Protein: 42g
SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Gradual Cooker Rooster and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes
Whole Energy: 1,329* Protein: 101g
*That is only a information, ladies ought to purpose 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying checklist
Produce
- 2 medium (ripe) bananas
- 1 dry pint blackberries
- 4 medium Gala apples
- 2 medium Purple Scrumptious apples
- 2 medium D’Anjou pears
- ¾ pound inexperienced seedless grapes
- 1 giant navel orange
- 1 small lemon
- 3 medium limes
- 1 small (5-ounce) Hass avocados
- 3 medium heads garlic
- 1 (3-inch) piece recent ginger
- 1 giant Fresno chili
- 2 giant Cubanelle peppers
- 1 giant purple bell pepper
- 1 small bag child carrots
- 1 medium bunch carrots
- 1 small bunch celery
- ¼ pound white mushrooms
- ¾ pound inexperienced beans
- 2 1/3 kilos Yukon Gold potatoes
- 1 medium head cauliflower (should purchase pre-riced, if desired)
- 1 medium bunch scallions
- 1 small PLUS 1 giant bunch recent cilantro
- 1 medium bunch culantro (optionally available, for sofrito, if you will discover it)
- 1 small bunch recent Italian parsley (can sub thyme or sage for garnish on Pumpkin Skillet, if desired)
- 1 small bunch/container recent thyme
- 1 small bunch/container recent sage
- 1 (1-pound) clamshell/bag child spinach
- 1 pound mustard greens, Swiss chard or your favourite darkish leafy inexperienced
- 1 medium bag tri-color coleslaw combine (you want 6 cups)
- 1 small head Iceberg lettuce
- 1 small vine-ripened tomato
- 1 container pico de gallo (or elements to make your individual)
- 1 small purple onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 hyperlink Italian hen sausage
- 1 bundle center-cut bacon
- 1 small bundle sliced deli turkey (if shopping for from deli counter, you want 3 ounces)
- 1 rotisserie hen breast
- 1 ½ kilos boneless, skinless hen thighs
- 1 ½ kilos 93% lean floor turkey
- 2 ½ kilos boneless chuck roast
- 1 ½ kilos (4) boneless center-cut pork chops
- 1 ½ kilos (4) skin-on salmon fillets
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)
- Turmeric
- Floor cinnamon
- Nutmeg
- Agave or pure maple syrup
- Vanilla extract
- Common or gentle mayonnaise
- Cumin
- Adobo seasoning
- Gochujang
- Diminished sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Taco seasoning (or elements to make your individual)
- Chili powder
- Cayenne pepper (optionally available, for Refried Beans)
- Bay leaves
- Crushed purple pepper flakes
- Garlic powder
- Madras curry powder
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen giant eggs
- 1 small field butter
- 1 tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) block gentle cream cheese
- 1 small tub gentle bitter cream
- 1 (15-ounce) tub part-skim ricotta cheese
- 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) tub nonfat plain Greek yogurt
- 1 (32-ounce) container nonfat plain yogurt (I like Stonyfield)
- 1 (8-ounce) bottle nonfat milk
- 1 pint unsweetened almond milk
- 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge Parmesan cheese
Grains*
- 1 small bag dry brown rice (or 5 cups pre-cooked)
- 1 small loaf sourdough bread
- 1 small loaf entire grain bread (can sub sourdough in Turkey Membership, if desired)
- 1 small bundle corn tortillas (you want 8)
- 1 small bundle entire grain rolls
- 1 small bundle all-purpose flour
- 1 bundle lasagna noodles (NOT “no-boil”)
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can gentle coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 3 (32-ounce) cartons hen broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small bundle peas
- 1 giant bundle in-pod edamame
Misc. Dry Items
- 1 container unflavored pea or whey protein powder
- 1 small bundle floor flaxseed (meal)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want a beneficiant ¾ cup)
- 1 small bundle uncooked sugar
- 1 small bundle brown sugar
- 1 small field golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) bundle dry inexperienced or brown lentils
- 1 small bundle dry pinto beans
Non-Meals Gadgets
*You should purchase gluten free, if desired
