A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Chilly climate and busy evenings name for wholesome, high-protein meals made straightforward within the sluggish cooker or Instantaneous Pot! Recipes like Sluggish Cooker Hungarian Goulash, Sluggish Cooker Ramen, and Quick Rib Soup won’t solely heat you up but additionally aid you hit your protein objectives!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far 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 would robotically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein food plan for the previous few years for muscle acquire, 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 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 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 succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In case 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 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 on. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to intention 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 so on. All the time speak to your nutritionist or dietician in your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, in the event 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 case you want to get on the e-mail record, 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 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-reduction 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 record is complete and contains every little thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/24)
B: Savory Cottage Cheese Bowls
L: Rooster Brown Rice Bowl (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,129* Protein: 103g
TUESDAY (2/25)
B: Excessive Protein Omelet with ½ a grapefruit
L: Rooster Brown Rice Bowl
D: Enchilada Turkey Meatloaf with Avocado Quinoa Salad
Whole Energy: 1,260* Protein: 110.5g
WEDNESDAY (2/26)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad (½ recipe)
D: Skillet Lasagna with Uncooked Shredded Brussels Sprouts Salad with Lemon and Oil
Whole Energy: 1,398* Protein: 105.5g
THURSDAY (2/27)
B: Excessive Protein Omelet with ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad
D: Sluggish Cooker Rooster and Sausage Creole with ¾ cup brown rice
Whole Energy: 1,465* Protein: 108g
FRIDAY (2/28)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Sluggish Cooker Rooster and Sausage Creole with ¾ cup brown rice
D: Pad Thai (recipe x 2)
Whole Energy: 1,188* Protein: 102g
SATURDAY (3/1)
B: Protein PB & J Smoothie Bowl (recipe x 4) topped with 1 tablespoon melted peanut butter
L: Pink Lentil Soup with 2 ounces multigrain baguette
D: DINNER OUT
Whole Energy: 749* Protein: 40g
SUNDAY (3/2)
B: ¼ Smoked Turkey Sausage Breakfast Skillet
L: LEFTOVER Pink Lentil Soup with ½ grilled cheese**
D: Turmeric Roasted Rooster and Candy Potatoes
Whole Energy: 1,372* Protein: 115.5g
*That is only a information, girls ought to intention 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 on.
** Grilled cheese contains 1 slice sourdough bread, 1 (.75 ounce) slice cheddar cheese.
Buying record
Produce
- 1 massive grapefruit
- 2 medium PLUS 1 massive lemon
- 4 medium limes
- 5 Persian (mini) cucumbers (or 2 medium English)
- 3 medium crimson bell peppers
- 1 medium inexperienced bell pepper
- 2 medium jalapenos (1 is non-compulsory for Enchilada Meatloaf)
- 2 medium heads garlic
- 2 massive shallots
- 1 (2-inch) piece recent ginger
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 10 ounces bean sprouts
- 1 (4-ounce) package deal white mushrooms
- 2 (12-ounce) packages riced cauliflower (can purchase frozen, if desired)
- ½ pound Brussels sprouts
- 1 pound (2) candy potatoes or yams
- 3 medium carrots
- 3 medium bunches scallions (you want about 22)
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent basil
- 2 dry pints grape or cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small crimson onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 package deal smoked turkey sausage, similar to Kielbasa (you want 10 ounces)
- 1 package deal rooster Andouille sausage (you want 9 ounces)
- ¾ pound boneless, skinless rooster breast (or 8 ounces pre-cooked)
- 1 ½ kilos boneless, skinless rooster thighs
- 4 rooster drumsticks
- 4 medium (bone-in) rooster thighs
- 1 ½ kilos 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 pound medium peeled and deveined shrimp
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 recent peppercorns)
- Turmeric
- Cumin
- Lowered sodium soy sauce*
- Curry powder
- Sriracha sauce
- Onion powder
- Creole seasoning
- Cayenne pepper
- Rice vinegar
- Fish sauce
- Chili powder
- Garlic powder
- Herb de Provence or poultry seasoning
- Floor ginger
- Crushed crimson pepper flakes
Dairy & Misc. Refrigerated Gadgets
- 2 (16-ounce) packages low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container plain complete milk Greek yogurt
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 2 (16-ounce) packages extra-firm tofu (put aside 4 ounces for Pad Thai)
- 1 (8-ounce) container milk of your selection (oat, almond, dairy, and so on.)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican cheese mix (can sub 1/3 cup cheddar in Enchilada Meatloaf, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) package deal sliced cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 (8-ounce) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container fast oats
- 1 package deal dry pasta noodles (similar to Mafalda, Campanelle, bow-ties or lasagna noodles)
- 1 package deal dry rice noodles or rice sticks (you want 6 ounces)
- 1 small package deal dry brown rice (or 4 cups pre-cooked)
- 1 small package deal dry quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 2 (32-ounce) cartons rooster or vegetable broth
- 1 (32-ounce) carton rooster bone broth
- 1 (15-ounce) can low sodium rooster broth (can sub 1 cup rooster bone broth in Rooster and Sausage Creole, if desired)
- 1 (10-ounce) can delicate enchilada sauce
- 1 (4-ounce) can delicate chopped inexperienced chilies
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (14.5-ounce) can diced tomatoes
- 1 (4-ounce) can tomato sauce
- 1 (15-ounce) can decreased sodium black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 massive package deal blueberries
- 1 massive package deal sliced strawberries
- 1 small package deal corn kernels
Misc. Dry Items
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want about ½ cup)
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want about ¼ cup)
- 1 package deal vanilla protein powder
- 1 small package deal granulated sugar
- 1 small bottle white wine (can sub 1/3 cup rooster broth in Turmeric Roasted Rooster, if desired)
- 1 (1-pound) package deal dry crimson or yellow lentils
*You should buy gluten free, if desired