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7 Day Excessive Protein Eating regimen Meal Plan
A free, 7-day high protein weight loss program meal plan together with breakfast, lunch and dinner ideas and a procuring listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
I’m undecided in the event you noticed my video, however this week I had the primary take a look at my model new cookbook, Skinnytaste Excessive Protein, and I’m past excited! I’ve poured a lot love into it, and I can’t look ahead to you all to lastly get your palms on a replica. Inside, you’ll discover 100 wholesome, easy, and high-protein recipes that I actually hope you’ll get pleasure from as a lot as I do!
You possibly can nonetheless preorder your copy right now, and it’ll be formally launched on October seventh. Thanks all to your fixed assist— it means the world to me that I get to do what I like and share it with you!
Get pleasure from this final “formal” weekend of summer time! Grill, make reminiscences and absorb the solar!
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. Thus far I’ve the whole lot 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 cellphone) so it would routinely provide the new factors.
Why Excessive Protein?
As a lot of you realize, I’ve been following a high-protein weight loss program 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 loads of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event you get pleasure from 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 targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for no less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re undecided how a lot protein you must 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 favor, you may seek for recipes by course within the index. Relying in your targets, you must goal for no less than 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and many others. At all times speak to your nutritionist or dietician to your particular wants.
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These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might must 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 when you’ve got any underlying well being situations.
Lastly, in the event you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you may 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 listing, you may 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 may 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 nicely. 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 following day. The grocery listing is complete and consists of the whole lot you should make all meals on the plan. Add some high protein snacks that can assist you attain your protein targets.
MONDAY (8/25)
B: High-Protein Zucchini Omelet for One
L: Chicken Egg Roll Bowl
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,283* Protein: 103.5g
TUESDAY (8/26)
B: High-Protein Zucchini Omelet for One
L: Chicken Egg Roll Bowl
D: Grilled Skirt Steak and Elote Tacos and Skillet Mexican Zucchini
Complete Energy: 1,245* Protein: 103.5g
WEDNESDAY (8/27)
B: Carrot Banana Protein Smoothie
L: Chicken Egg Roll Bowl
D: Chicken Divan with ¾ cup brown rice
Complete Energy: 1,287* Protein: 109.5g
THURSDAY (8/28)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Quick Garlic-Lime Marinated Pork Chops with Sweet Potato Salad
Complete Energy: 1,337* Protein: 118g
FRIDAY (8/29)
B: Peach Pie Cottage Cheese Bowls
L: LEFTOVER Chicken Divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Complete Energy: 1,314* Protein: 109.5g
SATURDAY (8/30)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Tuna Melt (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 576* Protein: 48.5g
SUNDAY (8/31)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado
L: Italian Pasta Salad with Grilled Shrimp Scampi Skewers**
D: Turkey Burger Recipe** with Green Goddess Potato Salad and Cucumber Tomato Salad**
Complete Energy: 1,375* Protein: 103.5g
*That is only a information, girls ought to goal 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 many others.
**Alter recipe serving measurement if serving a crowd
Buying listing
Produce
- 1 (12-ounce) container recent strawberries
- 1 (6-ounce) container recent berries (your selection)
- 2 medium peaches
- 1 medium ripe banana
- 4 medium apples
- 6 giant lemons
- 3 medium limes
- 2 small (5-ounce) Hass avocados
- 12 mini (Persian) cucumbers (or 3 small English)
- 2 medium heads of garlic
- 1 (2-inch) piece recent ginger (or floor ginger)
- 1 small bunch radishes
- 1 medium shallot
- 1 ½ kilos zucchini
- 2 heads child bok choy
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium ears of corn
- 1 ¼ kilos (2 medium) candy potatoes
- 1 ½ kilos child crimson potatoes
- 2 ¾ kilos broccoli florets
- 2 giant bunches scallions (you want about 20)
- 1 package deal tri-color slaw or broccoli slaw
- 1 (1-pound) clamshell/bag child arugula
- 1 giant bunch recent Italian parsley
- 1 small bunch recent cilantro
- 2 small bunches/containers recent herbs (your selection, resembling mint, dill or basil)
- 1 dry pint cherry or grape tomatoes
- 2 giant heirloom tomatoes
- 2 giant vine-ripened tomatoes (plus [optional] extra for Turkey Burgers)
- 1 small PLUS 1 medium crimson onion
Meat, Poultry and Fish
- 1 package deal hen breakfast sausage (should purchase frozen, if desired)
- 1 small package deal genoa salami (if shopping for from deli counter, you want 4 ounces)
- 1 pound 93% lean floor hen
- 1 pound 93% lean floor turkey
- 1 ½ kilos (3) boneless, skinless hen breasts
- 1 ½ kilos (4) boneless pork chops
- 1 pound giant peeled and deveined shrimp
- 1 pound wild salmon
- 1 pound skirt steak
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)
- Turmeric
- Floor cinnamon
- Honey
- Sesame oil
- Mirin (can sub ½ tablespoon dry sherry in Egg Roll Bowls, if desired)
- Gentle mayonnaise
- Purple wine vinegar
- Lowered sodium soy sauce*
- Garlic powder
- Parsley
- Crushed crimson pepper flakes
- Ancho chili powder
- Cumin
- Chili powder
- Paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (elective, for serving with Salmon Bowls)
- Dried onion flakes
- Ketchup
- Yellow mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 1 small field butter
- 1 (6-ounce) container PLUS 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 (8-ounce) container unsweetened almond milk
- 1 (8-ounce) container nonfat milk
- 1 package deal sliced diminished fats cheddar or American cheese
- 1 (8-ounce) block or bag shredded diminished fats Swiss cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded diminished fats shredded cheddar cheese
- 1 package deal cotija, queso fresco or queso blanco
- 1 medium wedge recent Parmesan cheese
Grains*
- 1 small package deal (7-inch) low carb tortillas
- 1 small package deal corn tortillas
- 1 package deal hamburger buns
- 1 small loaf sliced complete grain bread
- 1 package deal dry lasagna noodles (NOT no-boil)
- 1 package deal fusilli pasta (I like Delallo)
- 1 package deal seasoned complete wheat breadcrumbs
- 1 small package deal dry jasmine or sticky rice (or 5 cups pre-cooked)
- 1 small package deal dry brown rice (or 4 ½ cups pre-cooked)
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 small jar pepperoncini
- 1 small can sliced black olives
- 1 small jar capers
- 1 (12-ounce) jar marinated artichokes
- 1 small jar pickled jalapenos
- 1 jar marinara (or ingredients to make your own)
- 1 small jar pesto (or ingredients to make your own)
- 1 (14-ounce) can hen broth
Frozen
- 1 small package deal shelled edamame
Misc. Dry Items
- 1 small package deal unflavored pea or whey protein
- 1 small package deal floor flax (meal)
- 1 small package deal brown sugar
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bottle sake
Non-Meals Gadgets
*You should buy gluten free, if desired