A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Iām thrilled to lastly reveal the quilt of my subsequent cookbookāSkinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gas Your Dayācoming October 7! This assortment options 100 scrumptious recipes, every full of 30+ grams of protein to maintain you full, happy, and energized all day lengthy. Plus, Iāve included a number of high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the quiltāI canāt wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
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. To this point I’ve the whole lot 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 is going to robotically provide the new factors.
Why Excessive Protein?
As a lot of , Iāve been following aĀ high-proteinĀ food plan for the previous few years for muscle achieve, and itās 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 quite a lot of you wrestle with hitting your protein targets, so I used to be impressed to create thisĀ high-proteinĀ meal plan for the week. When you get pleasure from 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 sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. When youāre undecided how a lot protein it’s best to eat in a day, thisĀ articleĀ could also be useful.
How It Works
When 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 many others. or swap recipes out for meals you favor, you may seek forĀ recipesĀ by course within theĀ index. Relying in your targets, it’s best to purpose for a minimum of 1500 energy* per day. Thereās nobody measurement suits all, this may vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician to your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform might have to restrict protein to keep away from problems. Itās at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.
Lastly, in case youāre on Fb be part of my Skinnytaste Fb Group the place everybodyās sharing photographs of recipes they’re making, you may be part of right here. Iām loving all of the concepts everybodyās sharing! When you 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 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 like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 consists of the whole lot it’s essential to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Complete Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Wholesome Cod Fish Tacos with On the spot Pot Refried Beans
Complete Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Complete Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with On the spot Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Complete Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with On the spot Pot Mashed Potatoes and a pair of cups blended greens with 2 teaspoons gentle French dressing
D: Drunken Noodles
Complete Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ā
Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ā
Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,152* Protein: 112.5g
*That is only a information, girls ought to purpose for round 1500 energy per day. Right hereās a useful calculator to estimate your calorie wants. Iāve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Purchasing listing
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece recent ginger
- 3 giant (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (should purchase frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) pink potatoes
- 2 kilos Russet potatoes
- Ā½ pound child potatoes
- 3 ounces white mushrooms
- 1 Ā½ kilos skinny asparagus
- 1 small bundle sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- Ā½ small head inexperienced cabbage (should purchase pre-shredded, if desired)
- Ā½ small head pink cabbage (should purchase pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent thyme
- 1 small bunch/container recent Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium pink onion
- 1 medium yellow onion
- 4 giant white onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- Ā¾ pound turkey breakfast sausage
- 1 (4-ounce) bundle sliced prosciutto
- 1 Ā½ kilos cooked octopus
- 1 pound giant peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets akin to cod, snapper or mahi mahi
- 1 rotisserie hen
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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
- Common or gentle mayonnaise (I like Hellmanās)
- Crimson wine vinegar
- Curry powder
- Common or decreased sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (akin to Tajin Traditional)
- Chili powder
- Cayenne pepper (non-obligatory, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (non-obligatory topping for Cheeseburger)
- Yellow mustard (non-obligatory topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Gentle French dressing dressing (or make your individual with components in listing)
Dairy & Misc. Refrigerated Gadgets
- 2 dozen giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint complete or decreased fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container gentle bitter cream
- 1 small container whipped butter
- 1 small bundle goat cheese
- 1 small wedge recent Parmesan cheese
- 1 (8-ounce) bundle sliced decreased fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 bundle (8 or 9-inch) low carb complete wheat tortillas (akin to La Tortilla Manufacturing unit)
- 1 small bundle corn tortillas (you want 8)
- 1 small loaf sliced complete wheat bread
- 1 bundle complete wheat hamburger buns
- 1 (8-ounce) bundle thick rice noodles
- 1 small bundle all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can hen broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (non-obligatory, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar decreased sugar cherry preserves
Frozen
- 1 giant bundle (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small bundle shelled pistachios (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle darkish brown sugar
- 1 small bundle floor flaxseed
- 1 small bundle unflavored pea or whey protein powder
- 1 small bundle dry pinto beans
*You should purchase gluten free, if desired
