A free, 7-day excessive protein food regimen 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 Weight loss plan Meal Plan
Thanks all a lot for holding Skinnytaste Excessive Protein on The New York Occasions Bestseller checklist for an additional week! I’m so grateful on your superb critiques and love seeing your posts about how a lot you’re having fun with the brand new recipes. Preserve sharing and maintain cooking — it means the world to me!
Because the climate cools, I can’t assist however crave all issues pumpkin. Pumpkin Pie Dip and this Turkey Pumpkin Chili are two of my seasonal favorites — cozy, comforting, and ideal for fall. What’s your favourite pumpkin recipe? I’d love to listen to what’s cooking in your kitchen!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. To this point I’ve every little thing 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 telephone) so it’s going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein food regimen 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 plenty of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re undecided how a lot protein you must eat in a day, this article could also be useful.
How It Works
In case 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 forth. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you must purpose for not less than 1500 energy* per day. There’s nobody measurement suits all, this may vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could have to 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 growing protein consumption, particularly if in case you have any underlying well being situations.
Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! In case 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 sure 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 Weight loss 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 following day. The grocery checklist is complete and contains every little thing it’s essential make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (11/3)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,282* Protein: 102g
TUESDAY (11/4)
B: Omelet Tortilla Breakfast Wrap
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Wholesome Cod Fish Tacos with Cilantro Lime Cauliflower Rice
Complete Energy: 1,127* Protein: 103.5g
WEDNESDAY (11/5)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill on 2 skinny slices entire grain bread and an orange
D: Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
Complete Energy: 1,395* Protein:110.5g
THURSDAY (11/6)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Turmeric Roasted Rooster with Candy Potatoes
Complete Energy: 1,460* Protein: 113.5g
FRIDAY (11/7)
B: Apple Chia Pudding and Peanut Butter
L: LEFTOVER Sluggish Cooker Chili with 2 tablespoons shredded cheddar cheese, 1 ounce avocado and 12 tortilla chips
D: Fish with Tomato Sauce, White Wine and Capers (recipe x 2) with Broccoli and Orzo
Complete Energy: 1,374* Protein: 106g
SATURDAY (11/8)
B: Peanut Butter Breakfast Oatmeal (recipe x 4)
L: Cabbage Soup with Rooster and Pork and a small entire grain roll with 2 teaspoons butter
D: DINNER OUT
Complete Energy: 764* Protein: 41.5g
SUNDAY (11/9)
B: Breakfast Burritos and an orange
L: LEFTOVER Cabbage Soup with Rooster and Pork and a small entire grain roll with 2 teaspoons butter
D: Prosciutto Wrapped Stuffed Turkey Tenderloin with Apples and Kale with On the spot Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Complete Energy: 1,289* Protein: 106.5g
*That is only a information, girls 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
Purchasing checklist
Produce
- 1 (6-ounce) container contemporary blueberries
- 1 (6-ounce) container contemporary raspberries
- 1 (12-ounce) container contemporary strawberries (should buy frozen, if desired)
- 5 medium bananas
- 2 massive candy apples (similar to Cosmic Crisp, Golden Scrumptious, Honey Crisp or Fuji)
- 7 medium oranges
- 3 medium PLUS 1 massive lemon
- 5 medium limes
- 1 massive (7-ounce) Hass avocado
- 2 medium heads garlic
- 2 massive shallots
- 1 ½ kilos contemporary inexperienced beans
- 10 ounces Cremini mushrooms
- 1 small PLUS 3 medium carrots
- 2 medium pink bell peppers
- 1 medium yellow bell pepper
- 1 medium head broccoli florets
- 1 medium head cauliflower
- 1 pound candy potatoes
- 2 kilos Russet potatoes
- 3 massive leeks
- 1 medium bunch scallions
- 1 small container/bunch contemporary dill
- 1 small container/bunch contemporary sage
- 1 small container/bunch contemporary thyme
- 1 medium bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch Tuscan kale
- 1 massive head pink cabbage
- 1 small head white cabbage (should buy pre-shredded, if desired)
- 1 small pink onion
- 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 massive package deal thinly sliced prosciutto (you want 5 ounces)
- 1 rotisserie hen
- 1 pound boneless, skinless hen breasts
- 4 hen drumsticks
- 4 bone-in hen thighs
- 1 ½ pound turkey tenderloin or 1 small boneless breast
- 1 pound (4) skinless agency fish fillets similar to cod, snapper or mahi mahi
- 1 ½ kilos (4) skinless white fish fillets similar to fluke, flounder or halibut
- 1 pound nation fashion boneless pork ribs
- 1 pound 90% or 93% lean floor beef
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
- Pure maple syrup (should buy sugar free, if desired)
- Floor cinnamon
- Bay leaves
- Cumin
- Turmeric
- Chili lime seasoning similar to Tajin Basic
- Gentle mayonnaise
- Chili powder
- Garlic powder
- Smoked paprika
- Floor Ginger
- Herbs de Provence or poultry seasoning
- Sizzling sauce (elective, for serving with Omelet Wrap and Breakfast Burritos)
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint milk of selection
- 1 pint lowfat buttermilk
- 1 small field unsalted butter
- 1 small tub whipped butter
- 1 small tub gentle bitter cream
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (16-ounce) container decreased fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 small wedge contemporary Parmesan cheese
- 1 small block fontina cheese
Grains*
- 1 package deal dry orzo pasta
- 1 package deal lasagna noodles (NOT no boil)
- 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread Good Seed)
- 1 package deal small entire grain rolls (you want 8)
- 1 package deal (8-inch) low carb entire wheat or white tortillas (I like La Tortilla Manufacturing unit or Ole Excessive Wellness)
- 1 small package deal corn tortillas (you want 8)
- 1 massive package deal tortilla chips
- 1 small container fast or quaint oats
Canned and Jarred
- 1 small jar capers
- 1 small jar entire grain mustard
- 1 small jar pesto (or substances to make your individual)
- 1 (24-ounce) jar marinara sauce (or substances to make your individual)
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can petite diced tomatoes
- 1 (10-ounce) can RoTel gentle diced tomatoes with inexperienced chilies
- 1 (15-ounce) can black beans
- 1 (15-ounce) can kidney beans
- 1 (32-ounce) carton low sodium hen inventory or broth
- 1 small jar pure unsweetened creamy peanut butter
Misc. Dry Items
- 1 small package deal floor flaxseed (meal)
- 1 small package deal chia seeds
- 1 single serve packet unflavored or vanilla protein powder
- Monk fruit sweetener or sweetener of your selection
- 1 package deal hen bouillon cubes (similar to Knorr)
- 1 small bottle brandy (you want 1.5 ounces)
- 1 bottle white wine
- 1 small package deal almonds (if shopping for from bulk bin, you want ¼ cup)
Non-Meals Gadgets
*You should buy gluten free, if desired
