Recepies
7 Day Excessive Protein Eating regimen Meal Plan

Published
4 weeks agoon
By
Isabel Rosas
A free, 7-day high protein food regimen meal plan together with breakfast, lunch and dinner ideas and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I hope you have got all been having fun with these high-protein meal plans and discovering them useful this month! My purpose is to assist help you in assembly your every day protein targets and contributed to your total well being and health objectives. A high-protein meal plan might help enhance muscle progress, promote fats loss, stabilize blood sugar, and maintain you feeling fuller for longer all through the day.
I’d love to listen to what features of those meal plans you’ve discovered most useful and if there’s something you’d wish to see adjusted to make them much more efficient for you. Your suggestions is at all times appreciated!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. To this point I’ve every thing 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 is going to routinely provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate could must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney operate could must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.
Lastly, in case you’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you possibly can 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 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 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 Eating 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 contains every thing that you must make all meals on the plan. Add some high protein snacks that can assist you attain your protein objectives.
MONDAY (1/20)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad*
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,397** Protein: 105.5g
TUESDAY (1/21)
B: Breakfast Quesadilla
L: Salmon Nicoise Salad
D: Carne Molida with ¾ cup rice and Quick Cabbage Slaw
Whole Energy: 1,443** Protein: 114g
WEDNESDAY (1/22)
B: Breakfast Quesadilla
L: Tuna Egg Salad with 1 slice sourdough bread and 1 cup grapes
D: Arroz con Pollo with Massaged Raw Kale Salad
Whole Energy: 1,350** Protein: 108.5g
THURSDAY (1/23)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Pork Tenderloin with Cherry Sauce with Buttermilk Mashed Potatoes and Shredded Brussels Sprouts with Pancetta (½ recipe)
Whole Energy: 1,298** Protein: 107.5g
FRIDAY (1/24)
B: High Protein Whipped Cottage Cheese Bowls (½ recipe)
L: LEFTOVER Arroz con Pollo with 2 ounces avocado
D: Shrimp with Tuscan White Beans, Spinach and Feta (recipe x 2) and Greek Orzo Salad (½ recipe)
Whole Energy: 1,283** Protein: 104.5g
SATURDAY (1/25)
B: Zucchini Oats (recipe x 4)
L: LEFTOVER Shrimp with Tuscan White Beans, Spinach and Feta and Greek Orzo Salad
D: DINNER OUT
Whole Energy: 896** Protein: 61.5g
SUNDAY (1/26)
B: High Protein Scrambled Eggs with Cottage Cheese (recipe x 2) with 1 slice sourdough bread, 2 hen sausage hyperlinks and 1 cup grapes
L: BBQ Chicken Tenders in Air Fryer with 8 child carrots and Low Fat Buttermilk Ranch Dressing
D: Mediterranean Meatballs
Whole Energy: 1,277** Protein: 105
*That is only a information, girls ought to purpose for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Prep Sunday evening, if desired.
#Freeze any leftover you/your loved ones gained’t eat.
Purchasing record
Produce
- 2 medium bananas
- 2 kilos seedless crimson or inexperienced grapes
- 1 (12-ounce) bundle strawberries
- 1 (6-ounce) bundle blueberries
- 1 (6-ounce) bundle berries (your selection)
- 2 medium PLUS 1 giant lemons
- 1 small (5-ounce) Hass avocado
- 2 medium English cucumbers
- 1 ¾ kilos zucchini
- 1 medium PLUS 1 giant crimson bell pepper
- 1 medium orange bell pepper
- 2 giant cubanelle peppers
- ½ pound inexperienced beans
- ¾ pound child yellow potatoes
- 2 kilos Yukon Gold potatoes
- 1 pound Brussels sprouts
- 2 giant heads garlic
- 1 small bag child carrots
- 1 giant bunch scallions
- 1 small bunch/container recent chives
- 1 small bunch/container recent dill
- 1 small bunch/container recent oregano (elective garnish for Greek Orzo Salad)
- 1 small bunch/container recent sage
- 1 small bunch/container recent thyme
- 1 medium bunch recent Italian parsley
- 1 small PLUS 1 giant bunch cilantro
- 1 medium bunch culantro (if you’ll find it. Elective, for Sofrito)
- 1 medium bunch Lacinato kale
- 1 medium head Bibb/Butter lettuce
- 1 (5-ounce) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- ½ small head inexperienced cabbage
- 2 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 small crimson onion
- 1 small PLUS 4 medium yellow onions
Meat, Poultry and Fish
- 1 to 2 packages hen breakfast sausage (you want 14 hyperlinks. Should buy frozen, if desired)
- 2 kilos giant peeled and deveined shrimp
- ½ pound (2) salmon skinless salmon fillets
- 2 kilos pork tenderloin
- 1 small bundle pancetta (if shopping for from deli, you want 1 ounce)
- 1 ½ kilos (12) boneless, skinless hen tenderloins
- 8 boneless, skinless hen thighs or bone-in drumsticks
- 1 pound 93% lean floor turkey
- 1 ½ kilos 90% lean floor turkey, beef or bison (your selection)
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)
- Cinnamon
- Onion powder
- Entire grain mustard
- White wine vinegar
- White balsamic vinegar
- Balsamic vinegar
- White vinegar
- Crimson wine vinegar
- Apple cider vinegar
- Common or mild mayonnaise
- BBQ sauce
- Cayenne pepper
- Garlic powder
- Cumin
- Sazon seasoning
- Bay leaves
- Adobo seasoning
- Oregano
- Vanilla extract or vanilla bean paste
Dairy & Misc. Refrigerated Objects
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 small tub whipped butter
- 1 small tub nonfat bitter cream
- 3 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 quart low fats buttermilk
- 1 pint milk (your selection, for Zucchini Oats)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag part-skim mozzarella cheese
- 1 (8-ounce) chunk common or decreased fats feta cheese
- 1 giant wedge recent Parmesan cheese
Grains*
- 1 bundle (7-inch) low carb tortillas (I like Mission Entire Wheat Carb Steadiness)
- 1 small loaf sliced sourdough bread
- 1 small bundle fast oats
- 1 bundle seasoned breadcrumbs
- 1 bundle seasoned panko breadcrumbs (can use plain and season your self, if desired)
- 1 bundle plain panko breadcrumbs
- 1 (16-ounce) bundle lasagna noodles (NOT no boil)
- 1 (16-ounce) bundle orzo pasta
- 1 bundle Israeli (pearled) couscous
- 1 medium bundle dry lengthy grain white rice, resembling Carolina
Canned and Jarred
- 1 small jar reduced sugar cherry preserves
- 1 small jar pesto (or ingredients to make your own)
- 1 jar marinara sauce (or ingredients to make your own)
- 1 (8-ounce) can tomato sauce
- 1 small jar salsa (elective, for Breakfast Quesadilla)
- 1 small jar pitted Kalamata olives
- 1 small jar pitted inexperienced olives or alcaparrado
- 1 small jar/can marinated artichoke hearts
- 2 (15-ounce) cans no salt added cannellini beans (resembling Eden Natural)
- 1 (32-ounce) carton decreased or low sodium hen broth
- 1 (2.6-ounce) packet mild tuna in water
Misc. Dry Items
- Monk fruit sweetener (or honey or maple syrup)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want about about 3/4 cup)
- 1 bundle hen bouillon cubes
*You should purchase gluten free, if desired
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Recepies
26 Hen Breast Recipes That Will Knock Your Socks Off

Published
3 hours agoon
12/02/2025By
Isabel Rosas
I have been there too… the clock is closing in on supper time and all you’ve got acquired is a package deal of hen breasts and a yearning for one thing new. The temptation to settle and make your go-to weeknight chicken recipe is robust, however you possibly can battle it, if simply this as soon as. Why? Since you’ve landed right here, with 26 new concepts to encourage you to alter issues up, all in below one hour.
There’s by no means a greater time to take your weeknight hen breast dinner in a distinct route. So dive in and get cooking!

Whenever you consider Valentine’s Day, it’s onerous to not suppose pink. And to sommelier Bryce Faucheaux, the beverage director at New Orleans’ Justine, a rose-colored cocktail not solely represents the soul of the brasserie not solely in the course of the month of affection however year-round. “New Orleans is a rosé city, and Justine Brasserie, the place I run the wine and bar packages, is extraordinarily pink-focused,” he says. Faucheaux’s Rosé Bellini pairs rosé with white peach purée, easy syrup, and glowing wine. Garnished with basil and strawberry, it’s not solely the proper Valentine’s Day choice however a straightforward selection for hotter climate.

This scrumptious and decadent Lobster Risotto is made with chunks of lobster and cherry tomatoes in a sherry wine sauce.
Lobster Risotto
This decadent lobster risotto, made with lobster meat (or langostino), arborio rice, cherry tomatoes, sherry wine, and Parmesan cheese, is scrumptious and stuffed with taste. I really like this seafood dish for particular events, date nights, or anytime I crave lobster. If lobster isn’t your factor and also you wish to attempt extra risotto recipes, you’ll love this Risotto Primavera or Scallops over Spinach Parmesan Risotto.
Why This Lobster Risotto Works
Lobster risotto might sound like a flowery restaurant dish, however this recipe makes it easy to create at dwelling with minimal effort. My photographer doesn’t have entry to lobster so she used langostino as a substitute. Listed here are some causes to attempt it:
- Elegant: This restaurant-quality dinner is ideal for elevating any big day at dwelling.
- Simple but Spectacular: Individuals are likely to suppose risotto is extra difficult than it’s. It’s not laborious in any respect, it solely requires occasional stirring whereas making the dish.
- Dietary Restrictions: Weight Watchers-friendly, gluten-free and ideal for pescatarians.
When you make this wholesome lobster risotto recipe, I might like to see it. Tag me in your pictures or movies on Instagram, TikTok, or Facebook! And make sure to be part of the Skinnytaste Community to see what everybody’s cooking!
Components
Right here’s the whole lot you want with explanations and variations to make this selfmade risotto. See the recipe card beneath for the precise measurements.
- Broth: Retailer-bought or homemade chicken broth and even vegetable broth will work. Simply be sure it’s heat earlier than utilizing it! It helps the rice cook dinner evenly and obtain risotto’s signature creamy texture.
- Olive Oil to saute the shallots and garlic in, I like a very good high quality extra virgin olive oil right here. The rice absorbs each taste with which it comes into contact.
- Aromatics: Garlic and shallots add wonderful taste.
- Rice: Good risotto requires a starchy rice. Some varieties have extra starch than others do, and the Italian rices historically used for risotto maintain their form throughout cooking and stay al dente (tender but agency to the chunk) when prepared. I exploit arborio rice which is best to search out.
- Kosher Salt to season the rice
- Tomato Paste deepens the flavour
- Sherry Wine, a fortified wine, provides depth and complexity to the risotto.
- Cherry Tomatoes get sweeter as they cook dinner.
- Lobster: You should utilize lobster meat from simply the tails or claws. Langostino is an alternative choice, which is mostly cheaper. They resemble lobsters however are the scale of enormous prawns.
- Chives for freshness
- Cheese: Pecorino Roman or parmesan melts and provides a nutty richness.
Useful Tip
Don’t rinse the rice earlier than cooking because it causes the starch to start releasing too quickly.
Learn how to Make Lobster Risotto
Risotto is ready by step by step including scorching liquid to simmering rice, a method developed because of the rice’s outer protein layer encasing the starch. Because the inventory seeps via tiny openings on this layer, it cooks the rice whereas slowly releasing starch, which thickens the liquid and creates the dish’s signature creaminess. Right here’s the step-by-step methodology (see the printable directions are beneath):
- Prepare dinner the Aromatics: Saute the shallots and garlic in olive oil over medium warmth till mushy. Add the rice and salt and cook dinner for two minutes.
- Prepare dinner the tomato paste for five minutes to take away any bitterness and deepen its taste. Pour within the sherry wine and cook dinner till it’s absorbed. Add the tomatoes.
- Add sufficient broth to cowl the rice. Stir, cooking on medium-low, till the broth is absorbed. Proceed including broth, 1 cup at a time, and mixing till the rice is al dente. Add the lobster within the final 5 to eight minutes. It ought to take about 20 to 25 minutes to get creamy, not runny, rice.
- Garnish: Stir within the chives and grated cheese.
Variations
- Rice: Arborio is historically used, however Carnaroli and Vialone Nano rice are different choices.
- Sherry Wine: Substitute with a dry white wine or swap for extra broth should you don’t drink wine.
- Tomatoes: Use grape tomatoes.
- In case you have cooked lobster, add it within the final minute or 2 to heat it.
- Seafood: Exchange lobster with shrimp.
- Herbs: Swap chives with parsley or basil.
Serving Strategies
Add a veggie to spherical out the meal. Roasted asparagus, air fryer green beans, or an arugula salad are some easy aspect dish concepts.
Storage
- Refrigerate lobster risotto for as much as 3 days in an hermetic container.
- Reheat it within the microwave or on the range. If it’s dried out, you might want so as to add a splash of water or broth.
Extra Lobster Recipes You’ll Love
Components and Tools for Making Risotto
Prep: 15 minutes minutes
Prepare dinner: 40 minutes minutes
Whole: 55 minutes minutes
Yield: 5 servings
Serving Dimension: 1 ½ cups
- 7 cups scorching vegetable broth, or hen broth, selfmade or store-bought
- 1 tablespoon extra-virgin olive oil
- 3 cloves garlic, minced
- 1 shallot, finely chopped
- 1¾ cups Arborio rice, or different short-grain Italian rice
- 1 teaspoon kosher salt
- 2 tablespoons tomato paste
- ¼ cup sherry wine
- 1 cup cherry tomatoes, halved
- 1½ cups uncooked lobster meat, chopped (from an approximate 2 ½ lb lobster or 3 tails or Wild Langostino Lobster)
- ¼ cup chives, chopped
- ½ cup freshly grated Pecorino Romano, or Parmesan cheese, plus extra for serving
Hold the broth heat in a small pot; should you used contemporary lobster, add the shells to the broth for additional taste.
Warmth the olive oil in a big pot or Dutch oven over medium warmth. Add the shallot and garlic, and cook dinner till it’s mushy, 3 to 4 minutes. Add the rice and salt, and stir to coat.
Prepare dinner till the rice grains are translucent, about 2 minutes. Add the tomato paste and cook dinner till it turns a darkish shade of purple, 4-5 minutes. Add sherry wine, and cook dinner till it’s absorbed. Add cherry tomatoes.
Add a ladle stuffed with broth to cowl the rice, cook dinner on medium-low warmth till it’s absorbed, and provides the rice a very good stir.
Proceed so as to add the broth, 1 cup at a time and blend because the broth is absorbed till the rice is al dente, including the lobster the final 5-8 minutes. The method ought to take about 20 to 25 minutes from the primary addition of liquid, with the ultimate product nonetheless a bit free and creamy, however not runny.
Stir within the chives and grated cheese and serve immediately.
Final Step:
Please leave a rating and comment letting us understand how you appreciated this recipe! This helps our enterprise to thrive and proceed offering free, high-quality recipes for you.
Already cooked lobster meat doesn’t must cook dinner the total 5-8 minutes and will be added within the ultimate 1-2 as a substitute simply to heat via.
Serving: 1 ½ cups, Energy: 391 kcal, Carbohydrates: 63 g, Protein: 19 g, Fats: 7 g, Saturated Fats: 2 g, Ldl cholesterol: 47 mg, Sodium: 761 mg, Fiber: 3.5 g, Sugar: 3.5 g
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