A free, 7-day excessive protein food regimen meal plan together with breakfast, lunch and dinner concepts and a buying record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I need to first say that I’m sending prayers to everybody in L.A. and all these areas affected by the wildfires. Praying it’s all below management quickly!
Chances are you’ll discover that that is the second week in a row for a excessive protein meal plan—effectively guess what!? The entire meal plans for January will probably be! There’s over 100 grams of protein for every day. I additionally know that the climate is crazy- and cold- for a lot of this week. Try my soups and stews for simple methods to remain heat. It’s additionally Nationwide Sluggish Cooker Month, take a look at all my gradual cooker recipes right here.
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 all the pieces 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 should robotically 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 acquire, and it’s been a complete recreation 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 lots of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to get pleasure from it, I’ll share 1 or 2 every month. Plus, I’m engaged on a high-protein cookbook, so keep tuned!
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate might must restrict protein to keep away from problems. It’s all the time 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 circumstances.
Lastly, for those who’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! If you happen to 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 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of necessary bodily features. Meals excessive in protein preserve you feeling fuller longer and will enhance metabolism. With my unique 4 week sequence, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it simple to achieve your targets, keep wholesome and robust!
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 subsequent day. The grocery record is complete and consists of all the pieces it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (1/13)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Hen Salad on Apple Slices
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Whole Energy: 1,493* Protein: 103.5g
TUESDAY (1/14)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Hen Salad on Apple Slices
D: Floor Turkey Tacos with Mexican Cauliflower “Rice”
Whole Energy: 1,435* Protein: 107.5g
WEDNESDAY (1/15)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Hen Chili**
D: Hen Florentine with 1 cup orzo
Whole Energy: 1,390* Protein: 117.5g
THURSDAY (1/16)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Hen Chili
D: Selfmade Hamburger Helper and Simple Garlic Broccolini
Whole Energy: 1,398* Protein: 116g
FRIDAY (1/17)
B: Carrot Banana Protein Smoothie
L: White Hen Chili
D: Korean Salmon Rice Bowls with ¾ cup shelled edamame
Whole Energy: 1,238* Protein: 116.5g
SATURDAY (1/18)
B: Banana Nut Protein Oats (recipe x 4)
L: Sluggish Cooker Hen and Lentil Soup
D: DINNER OUT
Whole Energy: 738* Protein: 48g
SUNDAY (1/19)
B: Chorizo Breakfast Bowls
L: LEFTOVER Sluggish Cooker Hen and Lentil Soup
D: Crock Pot Pork Roast with Mushrooms and Parmesan Brussels Sprouts
Whole Energy: 1,303* Protein: 100g
*That is only a information, ladies 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Prep Tuesday evening, if desired and freeze any leftover you/your loved ones gained’t eat.
Buying record
Produce
- 2 medium oranges
- 1 giant grapefruit
- 5 medium ripe bananas
- 2 medium pink apples
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 2 small poblano peppers
- 2 giant cubanelle peppers
- 1 small PLUS 1 giant pink bell pepper
- 4 mini (Persian) cucumbers (can sub 1 giant English, if desired)
- 1 small bunch celery
- 1 medium package deal child carrots
- 1 pound child gold or pink potatoes
- 1 pound Brussels sprouts
- 2 bunches broccolini
- ½ pound sliced child bella or cremini mushrooms
- 1 medium package deal riced cauliflower (you want 4 cups)
- 1 small bunch scallions
- 1 giant bunch cilantro
- 1 medium bunch culantro (non-compulsory, for Sofrito, if you’ll find it)
- 1 small bunch Italian parsley
- 1 (1-pound) bag/clamshell child spinach
- 1 small head Iceberg lettuce
- 1 small container Pico de Gallo (or components to make your personal)
- 2 medium plum tomatoes
- 1 small pink onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- ½ pound sliced lean deli ham
- 1 rotisserie hen breast
- 2 kilos 93% lean floor turkey
- ¾ pound 93% lean floor beef
- 1 ½ kilos (6) boneless, skinless hen thighs
- 2 ½ kilos (6) giant boneless, skinless hen breasts
- 1 ¼ kilos (4) skinless salmon fillets
- 2 kilos lean boneless pork sirloin roast
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)
- Elective bagel toppings: all the pieces bagel seasoning, onion flakes, garlic flakes, and so on,
- Turmeric
- Pure maple syrup
- Garlic powder
- Sizzling sauce (akin to Cholula)
- Mayonnaise
- Cumin
- Bay leaves
- Tamari or soy sauce
- Sriracha sauce
- Toasted sesame oil
- Thai candy chili sauce
- Adobo seasoning
- Black and white sesame seeds
- Taco seasoning (or purchase chili powder and make your personal with components in record)
- Smoked paprika
- Paprika
- Ancho chili powder
- Crimson wine vinegar
- Cayenne pepper
- Worcestershire sauce
- Crushed pink pepper flakes (non-compulsory, for Garlic Broccolini)
- Gochujang
- Mirin
- Oregano
- Floor cloves
- Balsamic vinegar
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) block lowered fats cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your selection
- 1 (8-ounce) container 2% milk or milk of your selection
- 1 (8-ounce) container half and half
- 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 (8-ounce) package deal sliced cheddar cheese
- 1 (8-ounce) bag shredded common or lowered fats sharp cheddar cheese (I like Sargento)
- 1 small package deal queso blanco or cotija cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small package deal unbleached all-purpose
- 1 small package deal fast oats
- 1 medium package deal corn tortillas (should buy 1 small package deal and one package deal of arduous shell, ifdesired)
- 1 (1-pound) package deal orzo pasta
- 1 (1-pound) package deal brief pasta akin to cavatappi, rotini or elbow
- 1 small package deal dry brown rice (or 5 cups pre-cooked)
- 1 small package deal dry stone-ground polenta
Canned and Jarred
- 1 (15-ounce) can white northern or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium hen broth
- 3 (32-ounce) cartons hen broth
Frozen
- 1 small package deal corn kernels
- 1 giant package deal shelled edamame (you want 4 cups)
Misc. Dry Items
- Baking powder
- 1 small package deal granulated sugar
- 1 small package deal floor flax/flax meal
- 1 small package deal unflavored pea or whey protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small package deal chopped walnuts (if shopping for from bulk bin, you want about 3 tablespoons)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) package deal dried inexperienced or brown lentils
*You should buy gluten free, if desired
