A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
Don’t let the beginning of the vacation season make you suppose that you simply you could’t keep on observe 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 hold you fueled and your visitors completely happy!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve all the things from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it would mechanically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein eating regimen 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 loads of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 aim is 120 grams of protein per day, I intention for at the least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
For those who’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 may seek for recipes by course within the index. Relying in your objectives, you need to intention for at the least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so on. All the time discuss to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate might must restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you’ve got any underlying well being circumstances.
Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail checklist, 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 sure 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating 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 following day. The grocery checklist is complete and contains all the things you should make all meals on the plan. Add some excessive protein snacks that will help 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 entire 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 Reduce 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 so on.
Procuring checklist
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 (optionally available, for Breakfast Quesadilla)
- 2 medium head garlic
- 1 (2-inch) piece contemporary ginger
- 1 small PLUS 1 massive shallot
- 1 small jalapeno (optionally available, 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 entire 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 massive 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 bundle cooked hen breakfast sausage hyperlinks
- ½ pound uncooked hen breakfast sausage
- 1 ¼ pound uncooked candy Italian hen sausage
- ¾ pound (4) boneless, skinless hen cutlets
- 4 boneless, skinless hen 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 (optionally available, for Smoothie)
- Adobo seasoning
- Crushed crimson pepper flakes
- Garlic powder
- Onion powder
- BBQ sauce
- Diminished sodium soy sauce*
- Curry powder
- Sriracha sauce
- Cumin
- Bay leaves
- Oregano
- Italian seasoning
- Turkey or poultry seasoning
- Thyme
- Cinnamon
- Nutmeg
Dairy & Misc. Refrigerated Gadgets
- 1 (9-ounce) bundle 3 cheese tortellini (corresponding to Buitoni)
- 2 (14-ounce) packages extra-firm tofu
- 1 dozen massive 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 mild bitter cream (I want 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 bundle low carb entire wheat tortillas (corresponding to Mission or La Tortilla Manufacturing unit)
- 1 massive loaf entire wheat French bread (you want 13 ounces)
- 1 bundle gnocchi
- 1 small bundle dry quinoa
- 1 small bundle dry lengthy grain white rice
- 1 small bundle fast oats
- 1 small bundle fast cooking metal reduce oats (corresponding to Bob’s Purple Mill)
- 1 small bundle unbleached all-purpose flour
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar or can enchilada sauce (or elements to make your personal)
- 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 gentle 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 hen or vegetable broth
- 1 (32-ounce) carton hen broth
- 1 (32-ounce) carton unsalted hen bone broth (corresponding to Pacific Meals)
- 1 small jar clean peanut butter
Frozen
- 1 small bundle corn kernels
- 1 small bundle peas
- 1 small bundle strawberries
Misc. Dry Items
- 1 small bundle floor flax(meal)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle 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 selection for Strawberry Smoothie
- 1 jar Higher than Bouillon Roasted Rooster
- 1 small bundle uncooked sugar
Non-Meals Gadgets
- Cooking twine
- Heavy responsibility aluminum foil
*You should buy gluten free, if desired
