A free, 7-day excessive protein weight-reduction plan 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 unbelievable journey this has been to date! 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 fun the fantastic thing about meals and neighborhood. And the very best news- yet one more tour cease– Saturday the 18th at ‘All in Well being Wellness’, Babylon (NY), beginning at 4:00pm! I hope to see you there!
So a lot of you requested… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack by means of the tip of October! 🎉
If you happen to haven’t grabbed the Skinnytaste Excessive Protein Cookbook but, that is your LAST likelihood to get the 6 bonus high-protein recipes (not within the ebook!). Provide 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 if you happen to’d take a second to go away a assessment 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 can take time for me to replace my recipes. Up to now I’ve every little 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 can mechanically provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein weight-reduction plan 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 wrestle 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 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. If you happen to’re undecided how a lot protein it’s 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 many others. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it’s best to intention for not less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician to your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could have to restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group 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! If you happen to 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
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!
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 following day. The grocery checklist is complete and contains every little thing it’s essential to 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 Hen 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 Hen Salad on Apple Slices
D: Smash Tacos with Prompt 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 pair 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 Hen 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 Hen 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 intention 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing checklist
Produce
- 2 medium (ripe) bananas
- 1 dry pint blackberries
- 4 medium Gala apples
- 2 medium Crimson 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 contemporary ginger
- 1 giant Fresno chili
- 2 giant Cubanelle peppers
- 1 giant crimson 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 contemporary cilantro
- 1 medium bunch culantro (non-compulsory, for sofrito, if yow will discover it)
- 1 small bunch contemporary Italian parsley (can sub thyme or sage for garnish on Pumpkin Skillet, if desired)
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary 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 substances to make your personal)
- 1 small crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 hyperlink Italian rooster sausage
- 1 package deal center-cut bacon
- 1 small package deal sliced deli turkey (if shopping for from deli counter, you want 3 ounces)
- 1 rotisserie rooster breast
- 1 ½ kilos boneless, skinless rooster 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 contemporary peppercorns)
- Turmeric
- Floor cinnamon
- Nutmeg
- Agave or pure maple syrup
- Vanilla extract
- Common or mild mayonnaise
- Cumin
- Adobo seasoning
- Gochujang
- Lowered sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Taco seasoning (or substances to make your personal)
- Chili powder
- Cayenne pepper (non-compulsory, for Refried Beans)
- Bay leaves
- Crushed crimson 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 mild cream cheese
- 1 small tub mild 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 package deal corn tortillas (you want 8)
- 1 small package deal entire grain rolls
- 1 small package deal all-purpose flour
- 1 package deal lasagna noodles (NOT “no-boil”)
Canned and Jarred
- 1 (15-ounce) can pumpkin puree
- 1 (15-ounce) can chickpeas
- 1 (14-ounce) can mild coconut milk
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (10-ounce) can RoTel diced tomatoes
- 3 (32-ounce) cartons rooster broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small package deal peas
- 1 giant package deal in-pod edamame
Misc. Dry Items
- 1 container unflavored pea or whey protein powder
- 1 small package deal floor flaxseed (meal)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want a beneficiant ¾ cup)
- 1 small package deal uncooked sugar
- 1 small package deal brown sugar
- 1 small field golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) package deal dry inexperienced or brown lentils
- 1 small package deal dry pinto beans
Non-Meals Gadgets
*You should buy gluten free, if desired
