A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
I hope your holidays have been stuffed with pleasure, laughter, and loads of reminiscences! However, let’s be actual—generally issues get a bit off monitor over the break. Whether or not it’s skipping a exercise or indulging in a couple of too many treats, it occurs! Don’t be too laborious on your self. Try my 25 most liked recipes of 2025 that can assist you get again on monitor!
What meals custom for ringing within the New 12 months does your loved ones love? Black-eyed peas usually signify prosperity and good luck, noodles signify longevity (the longer the noodle, the longer your life) and cabbage is believed to carry monetary luck for the approaching 12 months.
Irrespective of the way you select to rejoice, benefit from the second and embrace the contemporary begin that comes with the brand new 12 months. Let’s make 2025 a 12 months stuffed with progress, positivity, and naturally—nice meals!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Up to now I’ve the whole lot 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 telephone) so it should mechanically provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein eating 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 a whole lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 objectives, I sometimes divide it throughout three meals. For instance, if my objective 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. If you happen to’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
If you happen to’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 many others. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it is best to goal for at the very least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and many others. At all times discuss to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform could must restrict protein to keep away from issues. It’s at all times 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, in the event you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to 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 really 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 good to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Rooster Waldorf Salad and ¼ cup blended nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame
Whole Energy: 1,542* Protein: 121g
TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Rooster Waldorf Salad and ¼ cup blended nuts
D: Shrimp Fajitas with 1 ounce avocado and Fast and Delicioso Cuban Type Black Beans
Whole Energy: 1,445* Protein: 123g
WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Prompt Pot Mashed Potatoes and Inexperienced Beans with Mushrooms
Whole Energy: 1,471* Protein: 122g
THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Rooster
Whole Energy: 1,416* Protein: 122.5g
FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on an entire grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa
Whole Energy: 1,547* Protein: 125g
SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Rooster Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT
Whole Energy: 654* Protein: 56.5g
SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Rooster Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Fast Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower
Whole Energy: 1,437* Protein: 125.5g
*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.
*Google doc
Procuring Checklist
Produce
- 6 medium bananas
- ½ pound crimson seedless grapes
- 1 medium Granny Smith apple
- 4 medium apples (any selection)
- 7 medium oranges
- 2 medium lemons
- 12 medium limes
- 3 small (5-ounce) Hass avocados
- 1 small cucumber
- 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
- 2 medium zucchini
- 3 medium heads garlic
- 1 medium shallot
- 1 (4-inch) piece contemporary ginger
- 3 medium jalapenos
- 1 giant Fresno chili
- 1 small PLUS 2 medium crimson bell peppers
- 1 medium yellow bell pepper
- 1 giant eggplant
- 1 small bunch celery
- 4 medium carrots
- 1 ½ kilos string beans
- ½ pound Cremini mushrooms
- 1 giant head cauliflower
- 2 (12-ounce) luggage riced cauliflower
- 2 kilos Russet potatoes
- 1 giant candy potato
- 1 medium PLUS 1 giant bunch scallions
- 1 giant bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary rosemary
- 1 medium bunch/container contemporary basil
- 1 small bunch/container contemporary thyme
- 1 (5-ounce) clamshell/bag blended child greens
- 1 (1-pound) clamshell/bag child spinach
- 1 small head Romaine or Iceberg lettuce
- 9 vine-ripened tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small PLUS 1 giant crimson onions
- 1 giant white onion
- 6 small PLUS 3 medium yellow onions
- Endive, golden beets, orange cauliflower and carrots (non-obligatory crudites for Autumn Dip)
- Recent salsa (non-obligatory, for serving with Quesadillas)
Meat, Poultry and Fish
- 1 giant package deal hen breakfast sausage (you want 12 hyperlinks)
- 36 hen wingettes and drummettes or 18 entire hen wings
- 1 (9-ounce) boneless, skinless hen breast (or 7 ounces pre-cooked)
- 8 (about 2 kilos) boneless, skinless hen thighs
- 8 bone-in hen thighs
- 1 ½ kilos (4) boneless pork chops
- 1 (2 to three pound) roast or eye of spherical
- 3 ½ kilos peeled and deveined shrimp
- 1 ½ kilos (4) skin-on salmon filets
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)
- Vanilla extract
- Cumin
- Pure maple syrup
- Common or gentle mayonnaise
- Bay leaves
- Purple wine vinegar
- White vinegar
- Balsamic vinegar
- Franks RedHot sauce
- Oregano
- Paprika
- Garlic powder
- Chili powder
- Lowered sodium soy sauce*
- Curry powder, ideally madras
- Sriracha sauce
- Rosemary (can sub contemporary, if desired)
- Chipotle chili powder
Dairy & Misc. Refrigerated Objects
- 2 (14-ounce) containers extra-firm tofu
- 1 (18-pack) giant eggs
- 1 pint liquid egg whites
- 1 (12-ounce) container low fats milk or milk of your selection
- 1 pint low fats buttermilk
- 1 (5.3-ounce) tub nonfat plain Greek yogurt
- 1 small tub gentle bitter cream
- 1 small tub whipped butter
- 1 small field unsalted butter
- 1 (32-ounce) container low fats cottage cheese
- 1 (15-ounce) container part-skim ricotta cheese
- 1 small package deal feta cheese (non-obligatory, for Black Eyed Pea Salad)
- 1 small package deal cotija cheese or queso blanco
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) bag lowered fats shredded cheddar cheese
- 1 (8-ounce) package deal sliced lowered fats Swiss or provolone cheese
- 1 bottle/jar low fats blue cheese dressing (non-obligatory, for serving with Rooster Wings)
Grains*
- 1 small package deal dry quinoa
- 1 package deal acini di pepe
- 1 package deal low carb entire wheat burrito measurement tortillas (comparable to La Tortilla Manufacturing facility or Mission)
- 1 giant package deal corn tortillas (you want 16)
- 1 package deal fast oats
- 1 (8-ounce) multigrain baguette
- 1 (8-ounce) entire wheat Italian or loaf French bread
- 1 small entire grain sandwich roll
- 1 giant bag tortilla chips
- 1 package deal crostini (or one other baguette and make your self)
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (4-ounce) can chopped inexperienced chiles
- 1 (14-ounce) can gentle coconut milk
- 1 (32-ounce) carton low sodium hen broth or inventory
- 2 (32-ounce) cartons hen bone broth
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar easy peanut butter
Frozen
- 1 giant bag in-pod edamame
- 1 medium bag strawberries
Misc. Dry Items
- 1 small package deal floor flax (meal)
- 1 (16-ounce) bag dry black eyed peas
- 2 (11-ounce) cartons Orgain liquid vanilla protein shake
- 1 small package deal unflavored protein powder
- Monk fruit sweetener or sweetener of your selection (non-obligatory, for Strawberry Smoothie)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal blended nuts (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
*You should buy gluten free, if desired
