A free, 7-day excessive protein, excessive fiber weight loss program 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 Excessive-Fiber Food regimen Meal Plan
Sport days are all about large performs, loud cheers, and even higher meals. Whether or not youāre internet hosting a soccer watch get together or pulling as much as a sports-filled weekend with associates, these get together apps show you donāt have to decide on between nice taste and hitting your protein targets. Good for sharing (or maintaining all to your self), these Mini Bell Pepper Loaded Turkey Nachos (18g protein), Air Fryer Hen Wings (25.5g protein) or Finest Guacamole Recipe (4g fiber) are certain to be crowd-pleasersābringing feel-good gasoline to each celebration. As a result of the very best game-day spreads allow you to take pleasure in each chew and the win!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Thus far I’ve all the things 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 is going to mechanically provide the new factors.
Why Excessive Protein?
As lots of , Iāve been following aĀ high-proteinĀ weight loss program for the previous few years for muscle acquire, and itās been a complete recreation changer for me! I really feel stronger and extra glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know lots of you battle with hitting your protein targets, so I used to be impressed to create thisĀ high-proteinĀ meal plan for the week. In the event you take pleasure in it, Iāll share 1 or 2 every month. Plus, Iām engaged on a high-protein cookbook, so keep tuned!
To achieve my protein targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In the event youāre undecided how a lot protein it is best to eat in a day, thisĀ articleĀ could also be useful.
How It Works
In the event youāre new to myĀ meal plans, these are meant as a information, withĀ loads of wiggle roomĀ so that you canĀ add extra meals, espresso, drinks, fruits,Ā snacks, dessert, and so on. or swap recipes out for meals you like, you possibly can seek forĀ recipesĀ by course within theĀ index. Relying in your targets, it is best to purpose for at the very least 1500 energy* per day. Thereās nobody measurement matches all, this can vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician in your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might must restrict protein to keep away from problems. Itās at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being situations.
Lastly, should youāre on Fb be part of my Skinnytaste Fb Group the place everybodyās sharing pictures of recipes they’re making, you possibly can be part of right here. Iām loving all of the concepts everybodyās sharing! In the event you 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 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 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 listing is complete and consists of all the things you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (1/26)
B: Excessive Protein Zucchini Omelet for One with 2 hen breakfast sausage hyperlinks and 1 slice entire grain toast
L: Tuna White Bean Salad and a pair of tablespoons uncooked almonds
D: Greek Tofu Bowls (recipe x 2) with Roasted Cauliflower and Chickpeas with Minted Yogurt (Ā½ recipe)
Whole Energy: 1,568* Protein: 120.5 g Fiber: 30 g
TUESDAY (1/27)
B: Excessive Protein Zucchini Omelet for One with 2 hen breakfast sausage hyperlinks and 1 slice entire grain toast
L: Tuna White Bean Salad
D: Floor Turkey Tacos with Fast and Delicioso Cuban Fashion Black Beans and Cilantro Lime Cauliflower Rice
Whole Energy: 1,477* Protein: 120 g Fiber: 34 g
WEDNESDAY (1/28)
B: Carrot Banana Protein Smoothie with Ā¼ cup low fats plain Greek yogurt
L: 5-Minute Microwave Salmon Rice Bowl
D: Hen Marbella and Farro Salad with Feta, Cucumbers and Solar-Dried Tomatoes
Whole Energy: 1,431* Protein: 129 g Fiber: 25 g
THURSDAY (1/29)
B: Carrot Banana Protein Smoothie with Ā¼ cup low fats plain Greek yogurt
L: LEFTOVER Hen Marbella with Chickpea Salad with Cucumbers (1/2 recipe)
D: Spicy Complete Wheat Linguini with Sausage and Roasted Peppers and Arugula with Pomegranates, Blue Cheese and Pistachios (recipe x 2)
Whole Energy: 1,406* Protein: 131 g Fiber: 26 g
FRIDAY (1/30)
B: 15-Minute Protein Chia Seed Cereal
L: LEFTOVER Hen Marbella with Chickpea Salad with Cucumbers
D: Broiled Fish with Tomato Caper Sauce with 1 cup entire wheat orzo and Roasted Broccoli and Cauliflower
Whole Energy: 1,417* Protein: 122.5 g Fiber: 31 g
SATURDAY (1/31)
B: ā
Breakfast Casserole with Sausage and Spinach and an orange
L: Asian Hen Chopped Salad with Ā¼ cup shelled edamame
D: DINNER OUT
Whole Energy: 745* Protein: 56.5 g Fiber: 10 g
SUNDAY (2/1)
B: LEFTOVER Breakfast Casserole with Sausage and Spinach and a pear
L: Hen Quesadilla with 1 ounce avocado
D: French Onion Pot Roast with Garlic Mashed Potatoes and 1 cup steamed inexperienced beans
Whole Energy: 1,452* Protein: 127 g Fiber: 33.5 g
*That is only a information, ladies ought to purpose for round 1500 energy per day. Right hereās a useful calculator to estimate your calorie wants.
Procuring Listing
Produce
- 1 medium (ripe) banana
- 4 medium oranges (any selection)
- 4 medium pears (any selection)
- 1 (6-ounce) container raspberries or blackberries
- 1 small pomegranate (or container of seeds)
- 1 medium mango
- 4 medium lemons
- 4 medium limes
- 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 2 medium shallots
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 3 small PLUS 1 medium pink bell peppers
- 2 medium zucchini
- 4 Persian (mini) cucumbers (can sub 1 medium English, if desired)
- 2 medium cucumbers
- 1 medium head child bok choy
- 1 Ā½ kilos inexperienced beans
- 2 medium carrots
- 1 small bag child carrots
- 1 medium PLUS 1 giant head cauliflower (can sub 1 pound pre-riced for medium head, if desired)
- Ā¾ pound broccoli florets
- 2 kilos (4 medium) Yukon Gold potatoes
- 1 small bunch scallions
- 1 small bunch/container recent thyme
- 1 small bunch/container recent dill
- 1 small bunch/container recent mint
- 1 medium bunch recent cilantro
- 1 small bunch recent Italian parsley
- 2 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 medium head Boston or Bibb lettuce
- 1 small head Romaine lettuce
- 1 small head Iceberg lettuce (can sub a small bag pre-shredded, if desired)
- 1 medium plum tomato
- 3 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small container Pico de Gallo (or components to make your individual)
- 1 small PLUS 1 medium pink onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- 1 small bundle hen breakfast sausage hyperlinks (should purchase frozen, if desired)
- Ā¾ pound floor turkey breakfast sausage
- 1 pound sizzling Italian hen sausage
- 1 pound floor hen
- 1 pound boneless, skinless hen breasts
- 2 Ā½ kilos bone-in, skin-on hen thighs
- 1 pound 93% lean floor turkey
- 1 (6-ounce) salmon fillet
- 1 Ā½ kilos (4) tilapia, flounder or grouper fillets
- 1 (2 Ā½-pound) boneless beef chuck 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 recent peppercorns)
- Turmeric
- Dijon mustard
- Candy pink chili sauce
- Sriracha sauce
- Sesame oil
- Rice vinegar
- Honey
- Hoisin sauce*
- Lowered sodium soy sauce*
- Cumin
- Garlic powder
- Oregano
- Onion powder
- Purple wine vinegar
- Curry powder
- Taco seasoning (or purchase paprika and chili powder and make your individual with components in listing)
- Bay leaves
- Balsamic vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (8-ounce) bottle pomegranate juice
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container skim milk
- 1 pint unsweetened almond milk
- 1 pint entire or diminished fats milk
- 1 (5.3-ounce) container low fats (2%) plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 small tub mild bitter cream
- 1 small tub whipped butter
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 block feta cheese
- 1 small bundle crumbled blue cheese
- 1 medium wedge recent Parmesan cheese
- 1 small wedge Pecorino Romano (can sub 2 tablespoons Parmesan in Spicy Linguine, if desired)
Grains*
- 1 bundle dry entire wheat orzo
- 1 bundle dry entire wheat linguine
- 1 bundle dry pearled farro
- 1 bundle seasoned breadcrumbs
- 1 bundle plain panko breadcrumbs
- 1 small bundle all-purpose flour
- 1 small loaf slice entire grain bread (I like Daveās Killer Bread)
- 1 bundle burrito measurement low carb entire wheat flour tortillas (similar to La Tortilla Manufacturing facility)
- 1 small bundle corn tortillas or crunchy corn shells (your selection)
Canned and Jarred
- 2 (3-ounce) packets tuna in water
- 1 (8-ounce) can water chestnuts
- 1 (15-ounce) can low sodium navy beans
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 small jar pitted Spanish inexperienced olives
- 1 giant jar capers
- 1 (12-ounce) jar roasted peppers
- 1 jar sundried tomatoes in oil
- 1 (15-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (16-ounce) carton beef bone broth
- 1 (32-ounce) carton low sodium hen broth
Frozen
- 1 small bundle shelled edamame
- 1 small bundle pre-cooked brown rice (or a single serve shelf steady bundle)
Misc. Dry Items
- 1 single-serve bundle unflavored protein powder
- 1 single-serve bundle vanilla protein powder
- 1 small bundle floor flax (meal)
- 1 small bundle chia seeds
- 1 small bundle unsalted cashews (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle granulated sugar
- 1 small bundle brown sugar
- 1 small bundle pitted prunes
- 1 single serve bottle Pinot Grigio
- 1 small bottle sherry wine
- 1 (1 Ā¼-ounce) bundle dry onion soup combine
*You should purchase gluten free, if desired
