A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
When summer season hits, the very last thing any of us need to do is activate a scorching oven or spend hours washing dishes! Staying energetic on these sunny days means maintaining your power up with loads of protein! The key to surviving the warmth of the season is prioritizing mild, refreshing, and mess-free meals. From Protein Chia Seed Cereal topped with seasonal berries to Hen Salad that you would be able to make into transportable wraps for the seaside, you possibly can simply gas your physique whereas staying utterly cool!
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 thing from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it’s going to robotically provide the new factors.
Why Excessive Protein?
As lots of you recognize, 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 glad, 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 battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 targets, I usually 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. In the event you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
In the event 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 targets, it’s best to purpose for a minimum of 1500 energy* per day. There’s nobody dimension matches all, it will vary by your targets, your age, weight, and so forth. At all times discuss to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you have any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs 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 the event 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 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 subsequent day. The grocery checklist is complete and consists of every thing it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (7/13)
B: Meal Prep Breakfast Taco Scramble
L: Hen Brown Rice Bowl
D: Creamy Cottage Cheese Pasta with Straightforward Garlic Broccolini
Whole Energy: 1,445* Protein: 129.5 g
TUESDAY (7/14)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Creamy Cottage Cheese Pasta with Straightforward Garlic Broccolini
D: Hen Chimichangas with Cilantro Lime Cauliflower Rice
Whole Energy: 1,442* Protein: 124 g
WEDNESDAY (7/15)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Fast Garlic-Lime Marinated Pork Chop with Fast Mexican Brown Rice and Roasted Yellow Squash
Whole Energy: 1,301* Protein: 125.5 g
THURSDAY (7/16)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Soy Marinated Flank Steak with Spiralized Uncooked Zucchini Salad with Avocado and Edamame (recipe x 5)
Whole Energy: 1,387* Protein: 125.5 g
FRIDAY (7/17)
B: Strawberry Banana Smoothie
L: LEFTOVER Soy Marinated Flank Steak with Spiralized Uncooked Zucchini Salad with Avocado and Edamame
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and Fast Cabbage Slaw
Whole Energy: 1,451* Protein: 120.5 g
SATURDAY (7/18)
B: Blueberry Banana PB Smoothie (recipe x 4)
L: Roast Beef Sandwich with Melted Swiss & Onions with 8 child carrots
D: DINNER OUT
Whole Energy: 730* Protein: 62.5 g
SUNDAY (7/19)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) with 1 cup combined berries
L: Chickpea Tuna Salad (recipe x 2) over 2 cups combined greens
D: Tacky Stuffed Hen Breast with Zucchini (recipe x 2) and String Beans with Garlic and Oil
Whole Energy: 1,215* Protein: 123 g
*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 some wiggle room so that you can add extra meals corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
*Google doc
Buying checklist
Produce
- 5 medium bananas
- 1 (12-ounce) container contemporary strawberries
- 2 (6-ounce) containers contemporary berries (your alternative)
- 1 medium navel orange
- 5 medium limes
- 2 medium lemons
- 1 small (5-ounce) PLUS 3 medium (6-ounce) Hass avocados
- 3 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 1 small pink bell pepper
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 small PLUS 5 medium zucchini
- 2 giant yellow squash
- 2 bunches broccolini
- 5 ounces complete or sliced white mushrooms
- 1 small bag child carrots
- 1 pound contemporary string beans
- 1 medium head cauliflower
- 1 pound child gold or pink potatoes
- 1 small head white cabbage
- 1 medium head Romaine lettuce
- 1 (5-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 giant bunch scallions
- 1 small bunch/container contemporary basil
- 1 small bunch/container contemporary chives
- 1 small bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 2 medium plum tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small pink onion
- 1 giant white onion
- 1 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- ¾ pound roast beef (retailer purchased or home made)
- 1 rotisserie rooster
- 1 ½ kilos (4) boneless, skinless rooster breasts
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey, beef or rooster
- 1 ½ kilos (4) boneless pork chops
- ½ pound sushi grade tuna
- 1 ½ kilos skinless salmon fillets
- 2 kilos flank steak
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 contemporary peppercorns)
- Adobo seasoning salt
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Smoked paprika
- Oregano
- Vanilla extract
- Sriracha sauce
- Decreased sodium soy sauce*
- Sesame oil
- Sriracha sauce
- Wasabi paste
- Rice wine vinegar
- Furikake
- Crimson wine vinegar
- Italian seasoning
- Crushed pink pepper flakes
- Cayenne pepper
- Honey
- Thyme
- Oregano
- Apple cider vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 (half-gallon) low fats milk (I like Fairlife) or unsweetened non-dairy protein milk of your alternative
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container plain complete milk Greek yogurt
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 small container bitter cream
- 1 (8-ounce) block 1/3 much less fats cream cheese
- 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
- 1 (8-ounce) bag shredded pepper jack cheese
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) package deal sliced diminished fats Swiss or Provolone cheese
- 1 small block Gruyere cheese (can sub ½ ounce of one other cheese in Hen Bowl, if desired)
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 medium package deal dry brown rice (or 7 ½ cups pre-cooked)
- 1 package deal (8-inch) low carb complete wheat tortillas (corresponding to La Tortilla Manufacturing facility)
- 1 package deal dry rigatoni pasta
- 1 (8-ounce) loaf complete wheat Italian or French bread
Canned and Jarred
- 1 (4-ounce) can tomato sauce
- 2 (4.6-ounce) tubes tomato paste
- 1 (4-ounce) can delicate diced inexperienced chilies
- 1 small jar capers
- 2 (15-ounce) cans chickpeas
- 1 (8-ounce) carton rooster bone broth
- 1 small jar powdered peanut butter, corresponding to PB2
- 2 (6-ounce) cans wild albacore tuna in water
- 1 small jar salsa
Frozen
- 1 giant bag blueberries
- 1 small bag strawberries
- 1 giant bag shelled edamame
Misc. Dry Items
- 1 small package deal floor flax (meal)
- Monk fruit sweetener or sweetener of alternative (non-compulsory, for Smoothie)
- 1 single serve packet unsweetened or vanilla protein powder
Non-Meals Gadgets
*You should buy gluten free, if desired
