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 Food plan Meal Plan
As we wrap up this weekends vacation celebrations and step into the brand new season, who’s able to embrace every part spring has to supply?
Spring isn’t only a time for cleansing out closets—it’s a psychological and bodily refresh, too. Longer days and extra sunshine can raise our moods by boosting serotonin ranges, whereas spending time outside (gardening is nice train!) helps scale back stress, improve power, and enhance sleep. Plus, with recent fruits and veggies coming into season, it’s the proper time to nourish our our bodies with vibrant, wholesome meals!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve every part 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’ll routinely provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein food regimen for the previous few years for muscle achieve, and it’s been a complete recreation 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 lots of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 objectives, 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 the event you’re unsure how a lot protein you need 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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, you need to goal for at the very least 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform could have to 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 if in case you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be 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 really 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 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 consists of every part it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.
MONDAY (4/21)
B: Breakfast Quesadilla
L: Meals Cart-Type Rooster Salad with White Sauce
D: Tofu Poke Bowl (recipe x 2)
Complete Energy: 1,210* Protein: 101.5g
TUESDAY (4/22)
B: Breakfast Quesadilla
L: Meals Cart-Type Rooster Salad with White Sauce
D: Floor Turkey Taco Skillet with Cilantro Lime Cauliflower Rice
Complete Energy: 1,254* Protein: 112g
WEDNESDAY (4/23)
B: Breakfast Quesadilla
L: Meals Cart-Type Rooster Salad with White Sauce
D: Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,184* Protein: 103.5g
THURSDAY (4/24)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Meals Cart-Type Rooster Salad with White Sauce
D: LEFTOVER Baked Pasta with Sausage and Spinach and Arugula Salad
Complete Energy: 1,167* Protein: 101.5g
FRIDAY (4/25)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Egg Salad over 2 cups blended greens
D: Baked Steelhead Trout (recipe x 2) with Lemon Asparagus Couscous Salad with Tomatoes
Complete Energy: 1,077* Protein: 107g
SATURDAY (4/26)
B: 2 eggs (any fashion) with Breakfast Sausage, 1 slice complete grain toast and 1 cup mango
L: Italian Shrimp Salad
D: DINNER OUT
Complete Energy: 725* Protein: 60g
SUNDAY (4/27)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: Turkey Membership (recipe x 4) with 8 child carrots
D: Pork Chops with Dijon Herb Sauce and Baked Risotto
Complete Energy: 1,080* Protein: 101.5g
*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring checklist
Produce
- 4 small mangos
- 4 medium very ripe bananas
- 1 (12-ounce) container strawberries
- 2 (6-ounce) containers berries (your alternative)
- 3 small PLUS 3 medium PLUS 1 massive lemons
- 2 medium limes
- 1 small (5-ounce) Hass avocado
- 2 medium heads garlic
- 1 medium jalapeno
- 1 ½ kilos asparagus
- 1 medium cucumber
- 1 small bunch celery
- 1 massive bag child carrots
- 1 medium head cauliflower (should purchase 2 luggage pre-riced, if desired)
- 2 medium bunches scallions
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent basil (can sub dry in Marinara, if desired)
- 1 small bunch/container recent chives
- 1 small bunch/container recent thyme (can sub dry Breakfast Sausage, if desired)
- 1 small bunch/container recent sage (can sub dry in Breakfast Sausage, if desired)
- 1 massive head Iceberg lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag blended greens
- 1 small PLUS 4 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small PLUS 2 medium pink onion
- 2 small PLUS 1 medium yellow onion
Meat, Poultry and Fish
- 1 bundle cooked rooster breakfast sausage hyperlink (should purchase frozen if desired)
- 1 pound uncooked candy Italian rooster sausage
- 1 bundle center-cut bacon
- 2 kilos 93% lean floor turkey
- 1 ½ kilos boneless, skinless rooster thighs
- 1 ¼ kilos (4) bone-in pork chops
- 1 ¼ kilos cooked peeled, deveined tail-off jumbo shrimp
- 1 ½ kilos skin-on steelhead trout
- ¾ pound sliced deli turkey breast (I like Boar’s Head)
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)
- Vanilla bean paste or vanilla extract
- Turmeric
- Common or gentle mayonnaise
- Apple cider vinegar
- Floor cumin
- Oregano
- Harissa sauce (elective, for topping Meals Cart Rooster Salad)
- Paprika
- Smoked paprika
- Diminished sodium soy sauce*
- Sesame oil
- Sesame seeds
- Sriracha sauce (elective, for topping Tofu Poke Bowl)
- Fennel seeds
- Nutmeg
- Purple wine vineger
- Chili powder
- Cayenne pepper
- Bay leaves
- Dijon mustard
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages extra-firm tofu
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container lowered fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container fats free ricotta cheese
- 1 (16-ounce) container complete milk plain yogurt (not Greek)
- 1 quart unsweetened almond milk
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag shredded half skim mozzarella cheese
- 1 (8-ounce) bag shredded or block lowered fats cheddar cheese (can sub Mexican cheese mix in Breakfast Quesadilla, if desired)
- 1 small wedge recent Parmesan cheese
- 1 small wedge recent Pecorino Romano cheese (can sub ½ cup Parmesan in Baked Pasta, if desired)
- 1 small field butter
Grains*
- 1 bundle dry arborio rice
- 1 bundle dry complete wheat pearl couscous
- 1 small bundle dry brown rice (or 2 cups pre-cooked)
- 1 bundle dry rigatoni pasta
- 1 loaf sliced complete grain bread (I like Dave’s Killer Bread)
- 1 bundle (7-inch) low carb tortillas
- 1 massive bundle tortilla chips
Canned and Jarred
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar salsa
- 1 medium jar blended Italian pitted olives
- 1 small jar capers
- 2 (32-ounce) cartons low sodium vegetable or rooster broth
- 1 (14-ounce) can rooster inventory or broth
- 1 (15-ounce) can pinto beans
- 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
Frozen
- 1 small bundle shelled edamame
- 1 small bundle corn kernels
- 1 small bundle peas
- 1 (10-ounce) bundle chopped spinach
Misc. Dry Items
- Monk fruit sweetener or sweetener of your alternative
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small container unflavored pea or whey protein powder
- 1 small bundle floor flaxseed
- 1 small bundle granulated sugar
- Cornstarch
*You should buy gluten free, if desired
