A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Excessive-Protein eats & patriotic treats for the 4th of July! Have fun Independence Day with a scrumptious lineup that’s as robust as it’s festive! We’re firing up the grill and the blender with recipes like this Strawberry Banana Smoothie and Grilled Shrimp that may preserve your vitality up from parades to fireworks. And whereas not excessive protein, don’t skip desserts—like fan favourite Purple, White and Blueberry Trifle that deliver the patriotic aptitude!
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 date I’ve every part from 2025 to 2018 up to date. The good 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 a lot of you understand, I’ve been following a high-protein food 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 variety of you wrestle with hitting your protein targets, 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 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 purpose for no less than 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 possibly can seek for recipes by course within the index. Relying in your targets, it is best to purpose for no less than 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney operate might have to restrict protein to keep away from problems. It’s at all times finest 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, 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! If you happen to want to get on the e-mail listing, 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 nicely. 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 listing is complete and contains every part you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (6/30)
B: Excessive Protein Zucchini Omelet for One
L: Buffalo Rooster Rice Bowls
D: Grilled Eggplant Parmesan with 1 cup entire wheat pasta
Whole Energy: 1,262* Protein: 107g
TUESDAY (7/1)
B: Excessive Protein Zucchini Omelet for One
L: Buffalo Rooster Rice Bowls
D: Barbacoa Beef with 2 corn tortillas, sliced onion and cilantro and Corn Tomato Avocado Salad
Whole Energy: 1,183* Protein: 110.5g
WEDNESDAY (7/2)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: Buffalo Rooster Rice Bowls
D: LEFTOVER Barbacoa Beef with Chipotle’s Cilantro Lime Rice, Corn Salsa and 1 ounce avocado
Whole Energy: 1,206* Protein: 110g
THURSDAY (7/3)
B: Greek Yogurt with Berries, Nuts and Honey
L: Buffalo Rooster Rice Bowls
D: Grilled Rosemary Lamb Chops with Grilled Vegetable Orzo Salad
Whole Energy: 1,234* Protein: 105.5g
FRIDAY (7/4)
B: Peach Pie Cottage Cheese Bowls (½ recipe)
L: 2 Burger Slider Skewers, Greek Pasta Salad, and Whipped Feta Dip with 12 pita chips
D: Grilled Shrimp Scampi Skewers, Grilled Rooster Kabobs with Cucumber Yogurt Sauce, Inexperienced Goddess Potato Salad and Coleslaw
Whole Energy: 1,509* Protein: 133g
SATURDAY (7/5)
B: Breakfast Strata with Sausage and Mushrooms with 1 cup strawberries
L: Spicy Salmon Sushi Pizza (recipe x 2)
D: DINNER OUT
Whole Energy: 738* Protein: 50g
SUNDAY (7/6)
B: LEFTOVER Breakfast Strata with Sausage and Mushrooms with 1 cup blueberries and raspberries
L: Waldorf Salad Cups
D: The Finest Turkey Meatloaf with Baked Risotto and String Beans with Garlic and Oil
Whole Energy: 1,289* Protein: 100g
*That is only a information, girls 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 listing
Produce
- 2 medium peaches
- 1 (12-ounce) PLUS 1 (1-pound) container strawberries
- 1 dry pint blueberries
- 2 (6-ounce) containers raspberries
- 7 medium PLUS 5 massive lemons
- 3 medium limes
- 1 massive pear
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 massive English cucumber
- 3 small Persian cucumbers (or 1 small English)
- 1 small cucumber
- 2 massive zucchini
- 1 medium yellow bell pepper
- 1 medium pink bell pepper
- 1 medium orange bell pepper
- 3 small jalapenos
- 1 small package deal sliced white mushrooms (you want 1 cup)
- 2 medium eggplants
- 3 medium PLUS 1 massive ears of corn
- ¾ pound asparagus
- 1 pound inexperienced beans
- 1 ½ kilos child pink potatoes
- 1 small bunch celery
- 1 massive carrot (or small bag pre-shredded)
- 1 small bunch radishes
- 2 medium heads garlic
- 1 small shallot
- 2 massive bunches scallions (you want about 20)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary mint
- 1 small bunch/container contemporary rosemary
- 1 massive bunch/container contemporary basil
- 1 small bunch/container contemporary oregano (elective, for garnish on Greek Pasta Salad)
- 1 medium bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 medium heads butter lettuce
- 1 medium head purple cabbage (can purchase pre-shredded, if desired)
- 1 small head inexperienced cabbage (can purchase pre-shredded, if desired)
- 3 dry pints cherry or grape tomatoes
- 2 small vine-ripened tomatoes
- 2 small PLUS 1 medium pink onions
- 1 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey or hen breakfast sausage
- 1 package deal center-cut bacon
- 2 ½ kilos boneless, skinless hen breasts
- 1 ½ kilos boneless, skinless hen thighs (can sub breasts in Grilled Rooster Kabobs, if desired)
- 1 1/3 pound 99% or 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 3 kilos beef eye of spherical or backside spherical roast
- 1 ¾ pound (8) bone-in lamb loin chops
- 1 pound sushi grade salmon
- 1 pound peeled and deveined massive shrimp
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 contemporary peppercorns)
- Cinnamon
- Honey
- Paprika
- Cumin
- Frank’s RedHot Sauce
- Yellow mustard
- Dijon mustard
- Ketchup
- Onion powder
- Common or mild mayonnaise
- Purple wine vinegar
- Garlic powder
- Oregano
- Crushed pink pepper flakes
- Sriracha sauce
- Toasted sesame oil
- Soy sauce*
- Black and white sesame seeds
- Apple cider vinegar
- Floor cloves
- Bay leaves
- Za’tar (can sub 2 teaspoons oregano in Rooster Kabobs, if desired)
- White wine vinegar
- Worcestershire sauce
- Marjoram
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 pint nonfat milk
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (6-ounce) container low fats plain Greek yogurt
- 1 (6-ounce) container low fats plain yogurt (not Greek)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container feta cheese (block in brine)
- 1 small package deal gorgonzola cheese
- 1 (8-ounce) block mozzarella cheese
- 1 massive wedge contemporary Parmesan cheese
- 1 (8-ounce) bag shredded diminished fats sharp cheddar cheese
Grains*
- 1 (8-ounce) ciabatta or sourdough loaf
- 1 small package deal corn tortillas (you want 8)
- 1 package deal (6-inch) flour or entire wheat tortillas
- 1 package deal quick pasta (resembling rotini, cavatappi or bowties)
- 1 package deal entire wheat pasta (any form)
- 1 package deal orzo pasta
- 1 package deal arborio rice
- 1 package deal lengthy grain or basmati (can sub brown rice in Cilantro Lime Rice, if desired)
- 1 package deal dry brown rice (or 3 cups pre-cooked)
- 1 massive bag pita chips
- 1 package deal seasoned entire wheat breadcrumbs
Canned and Jarred
- 1 jar dill pickle chips
- 1 small jar capers
- 1 (12-ounce) jar marinated artichoke hearts
- 1 small jar pitted kalamata olives
- 1 (15-ounce) can low sodium black beans
- 1 jar marinara sauce (or elements to make your individual)
- 1 small can/jar chipotle chili in adobo
- 2 (32-ounce) cartons low sodium vegetable or hen broth
Frozen
- 1 small package deal frozen peas
Misc. Dry Items
- 1 small package deal brown sugar
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnuts (can sub 1 tablespoon pistachios on Greek Yogurt and Berries, if desired)
Non-Meals Objects
*You should purchase gluten free, if desired
