A free, 7-day excessive protein weight loss plan 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 Weight-reduction plan Meal Plan
Don’t let the beginning of the vacation season make you assume that you simply that you could’t keep on monitor along with your protein objectives—you completely can! With some planning and scrumptious high-protein recipes, your vacation desk can keep festive and aligned along with your objectives. My Herb and Salt-Rubbed Dry Brine Turkey has over 45g of protein or this Sheet Pan Thanksgiving Dinner with 59g of protein will maintain you fueled and your visitors completely satisfied!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it would 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 website is linked to WW recipe builder (solely works out of your telephone) so it would robotically provide the new factors.
Why Excessive Protein?
As a lot of you understand, I’ve been following a high-protein weight loss plan 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 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 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 objectives, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention 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 you must 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 may seek for recipes by course within the index. Relying in your objectives, you must intention for no less than 1500 energy* per day. There’s nobody dimension matches all, this can vary by your objectives, 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 could must 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 part of my Skinnytaste Fb Group 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 listing, 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 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 subsequent day. The grocery listing is complete and contains every little thing you want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (11/17)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls (½ recipe)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,282* Protein: 102g
TUESDAY (11/18)
B: Breakfast Quesadilla
L: Lemon Chili Shrimp Quinoa Bowls
D: Enchilada Turkey Meatloaf with Arroz Congri
Whole Energy: 1,240* Protein: 104.5g
WEDNESDAY (11/19)
B: Strawberry Banana Smoothie
L: LEFTOVER Enchilada Turkey Meatloaf with Arroz Congri
D: Gradual Cooker Beef Stew with 2 ounces complete wheat French bread
Whole Energy: 1,314* Protein: 120.5g
THURSDAY (11/20)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette
D: Sheet Pan Rooster Scarpariello
Whole Energy: 1,299* Protein: 109g
FRIDAY (11/21)
B: Excessive Protein Enchilada Scrambled Eggs
L: LEFTOVER Gradual Cooker Beef Stew with 2 ounces multigrain baguette
D: Fish Florentine with On the spot Pot Mashed Potatoes
Whole Energy: 1,251* Protein: 122.5g
SATURDAY (11/22)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: BBQ Rooster Quesadilla (recipe x 4)
D: DINNER OUT
Whole Energy: 608* Protein: 44.5g
SUNDAY (11/23)
B: Savory Metal Minimize Oats (recipe x 4)
L: Sausage Tortellini Soup
D: Turkey Roulade with Inexperienced Bean Casserole
Whole Energy: 1,306* Protein: 125.5g
*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Buying listing
Produce
- 1 medium banana
- 2 medium candy apples
- 1 medium lemon
- 2 small (5-ounce) Hass avocados
- 1 small container contemporary salsa and/or guacamole (elective, for Breakfast Quesadilla)
- 2 medium head garlic
- 1 (2-inch) piece contemporary ginger
- 1 small PLUS 1 giant shallot
- 1 small jalapeno (elective, for Enchilada Meatloaf)
- 1 small inexperienced bell pepper
- 1 small PLUS 2 medium crimson bell peppers
- 2 kilos inexperienced beans
- 2 kilos cremini mushrooms
- 1 (4-ounce) container complete white mushrooms
- 1 small bunch celery
- 5 medium carrots
- ½ pound Yukon Gold potatoes
- 2 pound Russet potatoes
- 2 (12-ounce) packages riced cauliflower
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 2 giant bunches scallions (you want about 20)
- 1 small bunch contemporary Italian parsley
- 1 medium bunch contemporary cilantro
- 1 small bunch/container contemporary oregano
- 1 small bunch/container contemporary sage
- 1 small bunch/container contemporary thyme (can sub 1 teaspoon dry in Shrimp Bowl, if desired)
- 1 medium tomato
- 2 small crimson onions
- 2 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 small package deal cooked rooster breakfast sausage hyperlinks
- ½ pound uncooked rooster breakfast sausage
- 1 ¼ pound uncooked candy Italian rooster sausage
- ¾ pound (4) boneless, skinless rooster cutlets
- 4 boneless, skinless rooster thighs
- 1 ½ kilos 93% lean floor turkey
- 1 (2 ½ pound) skin-on turkey breast half
- 10 ounces (12) jumbo shrimp
- 1 ¼ pound (4) thick skinless white agency fish fillets (corresponding to grouper, flounder, bass or halibut)
- 3 kilos boneless chuck beef roast
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 (elective, for Smoothie)
- Adobo seasoning
- Crushed crimson pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Decreased sodium soy sauce*
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Objects
- 1 (9-ounce) package deal 3 cheese tortellini (corresponding to Buitoni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 pint low fats milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) carton low fats buttermilk
- 1 (5.3-ounce) container low fats cottage cheese
- 1 small container gentle bitter cream (I choose Breakstone’s)
- 1 (32-ounce) container plain low fats yogurt
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 small field butter
- 1 small container whipped butter (can sub common butter in Mashed Potatoes, if desired)
- 1 (8-ounce) bag shredded lowered fats cheddar cheese
- 1 (8-ounce) bag shredded lowered fats Mexican mix cheese
- 1 small wedge contemporary Pecorino Romano
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 package deal low carb complete wheat tortillas (corresponding to Mission or La Tortilla Manufacturing facility)
- 1 giant loaf complete wheat French bread (you want 13 ounces)
- 1 package deal gnocchi
- 1 small package deal dry quinoa
- 1 small package deal dry lengthy grain white rice
- 1 small package deal fast oats
- 1 small package deal fast cooking metal minimize oats (corresponding to Bob’s Pink Mill)
- 1 small package deal unbleached all-purpose flour
- 1 package deal seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or elements to make your individual)
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (15-ounce) can black beans
- 1 (15-ounce) can lowered sodium black beans
- 1 (4-ounce) can chopped delicate inexperienced chili
- 1 jar cherry peppers or banana peppers
- 1 (32-ounce) carton low sodium beef broth
- 1 (32-ounce) carton lowered or low sodium rooster or vegetable broth
- 1 (32-ounce) carton rooster broth
- 1 (32-ounce) carton unsalted rooster bone broth (corresponding to Pacific Meals)
- 1 small jar easy peanut butter
Frozen
- 1 small package deal corn kernels
- 1 small package deal peas
- 1 small package deal strawberries
Misc. Dry Items
- 1 small package deal floor flax(meal)
- 1 small package deal roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of alternative for Strawberry Smoothie
- 1 jar Higher than Bouillon Roasted Rooster
- 1 small package deal uncooked sugar
Non-Meals Objects
- Cooking twine
- Heavy obligation aluminum foil
*You should purchase gluten free, if desired
