A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I’m undecided in the event you noticed my videohowever this week I had the primary take a look at my model new cookbook, Skinnytaste Excessive Proteinand I’m past excited! I’ve poured a lot love into it, and I can’t look forward to you all to lastly get your fingers on a duplicate. Inside, you’ll discover 100 wholesome, easy, and high-protein recipes that I actually hope you’ll take pleasure in as a lot as I do!
You may nonetheless preorder your copy proper nowand it’ll be formally launched on October seventh. Thanks all to your fixed help— it means the world to me that I get to do what I like and share it with you!
Take pleasure in this final “formal” weekend of summer time! Grillmake reminiscences and absorb the solar!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Thus far I’ve all the pieces 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 telephone) so it’s going to routinely provide the new factors.
Why Excessive Protein?
As lots 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 happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know numerous you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In case 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 usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re undecided how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
In case you’re new to my meal plansthese are meant as a information, with loads of wiggle room so that you can add extra mealsespresso, drinks, fruits, snacksdessert, and many others. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to goal for at the very least 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and many others. At all times discuss 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 lowered kidney perform might must restrict protein to keep away from problems. It’s all the time 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 circumstances.
Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be part of right here. I’m loving all of the concepts everybody’s sharing! In case you want to get on the e-mail listing, you’ll be able to 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’ll be able to 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 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 following day. The grocery listing is complete and contains all the pieces that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (8/25)
B: Excessive-Protein Zucchini Omelet for One
L: Hen Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,283* Protein: 103.5g
TUESDAY (8/26)
B: Excessive-Protein Zucchini Omelet for One
L: Hen Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos and Skillet Mexican Zucchini
Complete Energy: 1,245* Protein: 103.5g
WEDNESDAY (8/27)
B: Carrot Banana Protein Smoothie
L: Hen Egg Roll Bowl
D: Hen Divan with ¾ cup brown rice
Complete Energy: 1,287* Protein: 109.5g
THURSDAY (8/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Hen Divan with ¾ cup brown rice
D: Fast Garlic-Lime Marinated Pork Chops with Candy Potato Salad
Complete Energy: 1,337* Protein: 118g
FRIDAY (8/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Hen Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Complete Energy: 1,314* Protein: 109.5g
SATURDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Tuna Soften (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 576* Protein: 48.5g
SUNDAY (8/31)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**
D: Turkey Burger Recipe** with Inexperienced Goddess Potato Salad and Cucumber Tomato Salad**
Complete Energy: 1,375* Protein: 103.5g
*That is only a information, girls ought to goal 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Alter recipe serving dimension if serving a crowd
Purchasing listing
Produce
- 1 (12-ounce) container contemporary strawberries
- 1 (6-ounce) container contemporary berries (your alternative)
- 2 medium peaches
- 1 medium ripe banana
- 4 medium apples
- 6 massive lemons
- 3 medium limes
- 2 small (5-ounce) Hass avocados
- 12 mini (Persian) cucumbers (or 3 small English)
- 2 medium heads of garlic
- 1 (2-inch) piece contemporary ginger (or floor ginger)
- 1 small bunch radishes
- 1 medium shallot
- 1 ½ kilos zucchini
- 2 heads child bok choy
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium ears of corn
- 1 ¼ kilos (2 medium) candy potatoes
- 1 ½ kilos child crimson potatoes
- 2 ¾ kilos broccoli florets
- 2 massive bunches scallions (you want about 20)
- 1 package deal tri-color slaw or broccoli slaw
- 1 (1-pound) clamshell/bag child arugula
- 1 massive bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 2 small bunches/containers contemporary herbs (your alternative, comparable to mint, dill or basil)
- 1 dry pint cherry or grape tomatoes
- 2 massive heirloom tomatoes
- 2 massive vine-ripened tomatoes (plus (non-obligatory) extra for Turkey Burgers)
- 1 small PLUS 1 medium crimson onion
Meat, Poultry and Fish
- 1 package deal rooster breakfast sausage (should purchase frozen, if desired)
- 1 small package deal genoa salami (if shopping for from deli counter, you want 4 ounces)
- 1 pound 93% lean floor rooster
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless rooster breasts
- 1 ½ kilos (4) boneless pork chops
- 1 pound massive peeled and deveined shrimp
- 1 pound wild salmon
- 1 pound skirt steak
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Cooking spray
- Olive oil spray (or get a Combined oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or contemporary peppercorns)
- Turmeric
- Floor cinnamon
- Honey
- Sesame oil
- Mirin (can sub ½ tablespoon dry sherry in Egg Roll Bowls, if desired)
- Mild mayonnaise
- Pink wine vinegar
- Decreased sodium soy sauce*
- Garlic powder
- Parsley
- Crushed crimson pepper flakes
- Ancho chili powder
- Cumin
- Chili powder
- Paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (non-obligatory, for serving with Salmon Bowls)
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Objects
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 (6-ounce) container PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 package deal sliced lowered fats cheddar or American cheese
- 1 (8-ounce) block or bag shredded lowered fats Swiss cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded lowered fats shredded cheddar cheese
- 1 Cotija package deal, contemporary cheese or white cheese
- 1 medium wedge contemporary Parmesan cheese
Grains*
- 1 small package deal (7-inch) low carb tortillas
- 1 small package deal corn tortillas
- 1 package deal hamburger buns
- 1 small loaf sliced entire grain bread
- 1 package deal dry lasagna noodles (NOT no-boil)
- 1 package deal fusilli pasta (I like Delallo)
- 1 package deal seasoned entire wheat breadcrumbs
- 1 small package deal dry jasmine or sticky rice (or 5 cups pre-cooked)
- 1 small package deal dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
- 1 (12-ounce) jar marinated artichokes
- 1 small jar pickled jalapenos
- 1 jar marinara (or components to make your individual)
- 1 small jar pesto (or components to make your individual)
- 1 (14-ounce) can rooster broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 small package deal unflavored pea or whey protein
- 1 small package deal floor flax (meal)
- 1 small package deal brown sugar
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bottle sake
Non-Meals Objects
*You should purchase gluten free, if desired
