A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss program Meal Plan
It’s time to modify again to alternating between common meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no motive you’ll be able to’t keep on observe and crush your targets. The truth is, I’ve even included a high-protein dinner for the big day on this week’s meal plan!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. To this point I’ve all the pieces 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 should robotically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing 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’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 checklist, 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 Weight loss program 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 contains all the pieces it’s essential to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Greek Tofu Bowls (recipe x 2)
Complete Energy: 1,252* Protein: 100.5g
TUESDAY (2/11)
B: Whipped Cottage Cheese Bowls
L: Cranberry Hen Salad on Apple Slices
D: Chipotle Hen over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and a pair of tablespoons Mexican cheese mix
Complete Energy: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast, 2 strips bacon and an orange
L: Cranberry Hen Salad on Apple Slices
D: Floor Beef and Broccoli Stir Fry with ¾ cup brown rice
Complete Energy: 1,433* Protein: 101g
THURSDAY (2/13)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Entire Wheat Linguine with Sausage and Roasted Peppers
Complete Energy: 1,104* Protein: 111.5
FRIDAY (2/14)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Spicy Entire Wheat Linguine with Sausage and Roasted Peppers
D: Excellent Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Excellent Baked Potato (½ recipe) and String Beans with Garlic and Oil
Complete Energy: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Straightforward Bagel with 2 tablespoons mild cream cheese, 2 ounces lox, and 4 crimson onion rings
L: Prompt Pot Garlicky Cuban Pork with 2 corn tortillas and Fast Cabbage Slaw (recipe x 2)
D: DINNER OUT
Complete Energy: 706* Protein: 53g
SUNDAY (2/16)
B: Mushroom-Spinach Scrambled Eggs (recipe x 4) with 1 slice complete grain toast, 2 strips bacon and an orange
L: LEFTOVER Prompt Pot Garlicky Cuban Pork with Arroz Congri and Fast Cabbage Slaw
D: Mediterranean Meatballs with ¼ cup nonfat plain Greek yogurt
Complete Energy: 1,443* Protein: 103.5g
*That is only a information, ladies 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 so on.
** Make an additional 3 cups rice for dinner Wednesday.
Buying checklist
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium candy crimson apples
- 1 (12-ounce) bundle strawberries
- 1 (6-ounce) bundle berries (your selection)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece recent ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium crimson bell peppers
- 1 small inexperienced bell pepper
- 8 Persian (mini) cucumbers (or 2 medium English)
- 1 ¼ kilos sliced mushrooms
- 1 pound string beans
- 1 giant head broccoli
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium (7-ounce) Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container recent oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container recent dill
- 1 small bunch recent cilantro
- 1 medium bunch recent Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head white cabbage
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 1 medium vine ripened tomatoes
- 2 small PLUS 1 medium crimson onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 (8-ounce) bundle sliced lox (smoked salmon)
- 14 ounces scorching Italian rooster sausage
- 1 rotisserie rooster
- 1 ½ kilos (about 8) boneless, skinless rooster thighs
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 ½ kilos (4) beef tenderloin filet mignon steaks
- 3 kilos boneless pork shoulder blade roast
- 1 ¼ kilos peeled and deveined giant 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
- Non-compulsory bagel toppings: corresponding to all the pieces bagel seasoning, poppy seeds, dried garlic flakes, onion flakes
- Cumin
- Bay leaves
- Sizzling sauce
- Apple cider vinegar
- Purple wine vinegar
- Oregano
- Garlic powder
- Onion powder
- Ancho chili powder
- Decreased sodium soy sauce*
- Sesame oil
- Honey
- Toasted sesame seeds
- Vanilla bean paste or vanilla extract
- Mayonnaise
- Crushed crimson pepper flakes
- Paprika
Dairy & Misc. Refrigerated Objects
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages additional agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small tub mild cream cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 small bundle feta cheese
- 1 small wedge recent Pecorino Romano cheese
- Butter or bitter cream (non-compulsory, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 bundle unseasoned panko breadcrumbs
- 1 small loaf sliced complete grain bread
- 1 bundle dry Israeli (pearl) couscous
- 1 small bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle dry lengthy grain rice
- 1 (16-ounce) bundle complete wheat linguine
- 1 small bundle unbleached all-purpose flour
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (32-ounce) carton diminished sodium rooster broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted crimson peppers in water
Frozen
- 1 small bundle corn kernels
Misc. Dry Items
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle floor flax (or flaxmeal)
- 1 small bundle unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You should buy gluten free, if desired
