A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
When the temperatures rise, your physique works tougher to remain cool—burning extra power and shedding fluids quicker via sweat. That’s the place a high-protein weight-reduction plan is available in. Protein helps restore muscle groups, retains you feeling full longer, and helps power ranges throughout these busy, sun-soaked days. However right here’s the catch: protein metabolism requires water, so staying hydrated is simply as necessary. Consuming loads of fluids helps your physique course of protein effectively and retains you from overheating. So this summer season, gasoline up sensible—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Rooster and drink loads of water to really feel your greatest within the warmth!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve every thing from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it’ll mechanically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, and it’s been a complete sport 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 a whole lot of you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When 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 achieve 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 at the least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
When 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 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’s best to purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney operate could have to restrict protein to keep away from issues. It’s all the time greatest 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, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail checklist, 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 effectively. 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 checklist is complete and contains every thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (7/28)
B: Strawberry Banana Smoothie
L: Rooster Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Complete Energy: 1,310* Protein: 105.5g
TUESDAY (7/29)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Egg Roll Bowl
D: Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Complete Energy: 1,225* Protein: 114g
WEDNESDAY (7/30)
B: Peach Pie Cottage Cheese Bowls
L: Rooster Egg Roll Bowl
D: LEFTOVER Gradual Cooker Birria Tacos and Grilled Corn Salad with Cotija
Complete Energy: 1,225* Protein: 114g
THURSDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Complete Energy: 1,224* Protein: 112g
FRIDAY (8/1)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Blackened Grilled Salmon Skewers with Potato and Inexperienced Bean Salad (½ recipe)
Complete Energy: 1,146* Protein: 104g
SATURDAY (8/2)
B: Greek Yogurt with Berries Nuts and Honey (recipe x 4)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (recipe x 2)
D: DINNER OUT
Complete Energy: 618* Protein: 54.5g
SUNDAY (8/3)
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado Egg and Cholula (recipe x 2)
D: Creamy Rooster Foil Packets with Couscous (recipe x 4)
Complete Energy: 1,291* Protein: 106g
*That is only a information, ladies 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.
Procuring checklist
Produce
- 3 medium bananas
- 1 (1-pound) container recent strawberries
- 2 (6-ounce) containers berries (your selection)
- 2 medium peaches
- 1 small cantaloupe
- 1 medium lime
- 3 massive lemons
- 3 small (5-ounce) Hass avocados
- 2 massive heads garlic
- 1 (2-inch) piece recent ginger
- 2 small PLUS 6 massive ears of corn
- 1 pound child gold or crimson potatoes
- 1 ¾ kilos new potatoes
- 2 heads child bok choy
- 1 small bag child carrots
- ½ pound string beans
- 2 medium cucumbers
- 1 medium bag tri-color or broccoli slaw
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 2 medium bunches scallions
- 1 medium bunch recent cilantro
- 1 small bunch/container recent basil
- 1 small bunch recent Italian parsley
- 1 head butter lettuce
- 1 small head Iceberg lettuce
- 1 small bunch/container watercress or child arugula
- 1 dry pint cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small crimson onion
- 1 massive yellow onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 bundle turkey chorizo
- 1 pound 93% lean floor hen
- 1 pound 93% lean floor turkey
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 pound peeled and deveined shrimp
- 1 ½ kilos (4) skinless salmon filets
- 1 ½ kilos boneless, skinless hen breasts
- 2 ½ kilos beef pot roast or chuck roast
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 recent peppercorns)
- Vanilla extract (elective, for Strawberry Smoothie)
- Floor cinnamon
- Honey
- Garlic powder
- Cholula
- Lowered sodium soy sauce*
- Mirin
- Sesame oil
- Gentle mayonnaise
- Curry powder
- Sriracha sauce
- Onion powder
- Oregano
- Cumin
- Chili powder
- White vinegar
- Bay leaves
- Za’atar (can sub ½ teaspoon cumin in Cucumber Melon Salad, if desired)
- White balsamic vinegar
- Balsamic vinegar
- Paprika
- Cayenne pepper
- Thyme
- Tajin or different chili lime seasoning
- Ketchup, mustard or different burger condiments (elective, for Turkey Burger)
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) packages further agency tofu
- 1 18-pack massive eggs
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 half gallon low fats milk or dairy free milk of your selection
- 1 (8-ounce) block diminished fats cream cheese
- 1 small block feta cheese in water
- 1 small bundle cotija cheese
- 1 small blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 bundle sliced diminished fats cheddar or American cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle dry white rice (or 2 cups pre-cooked)
- 1 small bundle dry pearl couscous
- 1 massive bundle corn tortillas (you want 16)
- 1 small loaf sliced complete grain bread (I like Dave’s Killer Skinny Sliced)
- 1 small bundle complete wheat hamburger buns
Canned and Jarred
- 1 (2.25-ounce) can sliced black olives
- 1 small can/jar chipotle chilies in adobo
- 1 small can crushed tomatoes (hearth roasted, if you will discover it)
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium hen broth
- 1 small jar sliced pickles
- 1 small jar peanut butter
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle brown sugar
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dry lentils (or 3 cups pre-cooked)
Non-Meals Objects
*You should buy gluten free, if desired
