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7 Day Excessive Protein Food regimen Meal Plan


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A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.

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7 Day Excessive Protein Food regimen Meal Plan

Searching for recipes that fulfill your cravings and helps your wellness targets? These high-protein dishes are the right steadiness of taste and performance. Whether or not you’re meal-prepping for the week, desire a excessive protein snack after your exercise, or are simply seeking to up your protein targets, I’m right here that will help you out!

Replace About New WW Factors Plan

For all my WW mates, 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 thing 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 cellphone) so it would mechanically 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 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 loads of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should 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 sometimes divide it throughout three meals. For instance, if my purpose 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. Should you’re unsure how a lot protein you must eat in a day, this article could also be useful.

How It Works

Should 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’ll be able to seek for recipes by course within the index. Relying in your targets, you must purpose for no less than 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, your age, weight, and many others. All the time speak to your nutritionist or dietician in your particular wants.

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These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney perform might must restrict protein to keep away from issues. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being circumstances.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail checklist, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Final Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Final Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you’ll be able to 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!

Skinnytaste Ultimate Meal Planner

Purchase the Skinnytaste meal planner right here:

Excessive Protein Food regimen 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 thing it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame

Complete Energy: 1,305* Protein: 100g

TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Fashion Black Beans and Skillet Mexican Zucchini

Complete Energy: 1,238* Protein: 104g

WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Complete Energy: 1,172* Protein: 103.5g

THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Complete Energy: 1,172* Protein: 103.5g

FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices complete grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Complete Energy: 1,251* Protein: 100.5g

SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Hen Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT

Complete Energy: 711* Protein: 61.5g

SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Hen Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus

Complete Energy: 1,150* Protein: 103.5g

*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 many others.

*Google doc

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