Recepies
7 Day Excessive Protein Food plan Meal Plan
Published
9 months 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 Food plan Meal Plan
It’s time to change again to alternating between common meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no motive you possibly can’t keep on monitor and crush your objectives. In reality, I’ve even included a high-protein dinner for the special occasion on this week’s meal plan!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it should 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 web site is linked to WW recipe builder (solely works out of your cellphone) 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 could 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 rising protein consumption, particularly in case you have any underlying well being circumstances.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform could 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 rising protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, should you’re on Fb be a part of my Skinnytaste Facebook Community 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! 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 properly. I hope you’ll love this as a lot as I do!

Purchase the Skinnytaste meal planner right here:
Excessive Protein Food 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 following day. The grocery record is complete and contains every little thing it’s good to make all meals on the plan. Add some high protein snacks that will help you attain your protein objectives.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Chicken 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 Chicken Salad on Apple Slices
D: Chipotle Chicken over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and a couple of tablespoons Mexican cheese mix
Complete Energy: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast, 2 strips bacon and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Ground 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 Chicken Salad on Apple Slices
D: Spicy Whole 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 Whole Wheat Linguine with Sausage and Roasted Peppers
D: Perfect Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Perfect Baked Potato (½ recipe) and String Beans with Garlic and Oil
Complete Energy: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Easy Bagel with 2 tablespoons gentle cream cheese, 2 ounces lox, and 4 pink onion rings
L: Instant Pot Garlicky Cuban Pork with 2 corn tortillas and Quick 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 entire grain toast, 2 strips bacon and an orange
L: LEFTOVER Instant Pot Garlicky Cuban Pork with Arroz Congri and Quick 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. Here’s a helpful calculator to estimate your calorie needs. 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.
** Make an additional 3 cups rice for dinner Wednesday.

Buying record
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium candy pink apples
- 1 (12-ounce) package deal strawberries
- 1 (6-ounce) package deal berries (your alternative)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece contemporary ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium pink 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 contemporary oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container contemporary dill
- 1 small bunch contemporary cilantro
- 1 medium bunch contemporary 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 pink onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 (8-ounce) package deal sliced lox (smoked salmon)
- 14 ounces sizzling 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 contemporary peppercorns)
- Turmeric
- Optionally available bagel toppings: similar to every little thing 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 pink pepper flakes
- Paprika
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages further 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 gentle cream cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 small package deal feta cheese
- 1 small wedge contemporary Pecorino Romano cheese
- Butter or bitter cream (optionally available, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 package deal unseasoned panko breadcrumbs
- 1 small loaf sliced entire grain bread
- 1 package deal dry Israeli (pearl) couscous
- 1 small package deal dry brown rice (or 6 cups pre-cooked)
- 1 small package deal dry lengthy grain rice
- 1 (16-ounce) package deal entire wheat linguine
- 1 small package deal unbleached all-purpose flour
- 1 small package deal 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 pink peppers in water
Frozen
- 1 small package deal corn kernels
Misc. Dry Items
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal floor flax (or flaxmeal)
- 1 small package deal unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You should purchase gluten free, if desired
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Recepies
Ina Garten Says to Change This Kitchen Software Typically
Published
4 weeks agoon
04/10/2025By
Isabel Rosas
Ina Garten suggests changing vegetable peelers and Microplane graters yearly, or after they get noticeably uninteresting.
The Microplane grater is one in all Garten’s favourite kitchen instruments, in response to a 2017 interview with Bon Appétit.
You should utilize a Microplane to zest citrus, grate garlic, shave blocks of Parmesan cheese, and a lot extra.
Whether or not you recognize her as Ina Garten or the Barefoot Contessa, a long time of expertise have turned this culinary maven into our go-to useful resource for recipe inspiration, cooking ideas, and fundamental kitchen upkeep questions. When she speaks, we pay attention, which is why we’ve taken her recommendation to replace vegetable peelers yearly to coronary heart.
“Vegetable peelers get rusty, they get uninteresting, and so they’re very low-cost, so you’ll be able to simply throw them out and purchase new ones,” Garten informed us. However her recommendation wasn’t restricted to simply vegetable peelers. One other software that she recommends changing extra usually than you suppose? A Microplane zester.
Microplane Basic Zester Grater
Amazon
In a 2017 interview with Bon Appétit, she extolled the virtues of this cheap gadget: “You understand what I like is a rasp (a microplane) as a result of I like the zest of citrus fruit. And truly now I do garlic on the rasp as a result of it grates it so finely.”
Her love of citrus zest shouldn’t be a shock to anybody who owns one in all her cookbooks. It options prominently in lots of her recipes, together with Lemon Chicken Breast, Panko-Crusted Salmon, and Frozen Key Lime Pie, to call a couple of. Garlic and Parmesan cheese are further components with a heavy presence in her cookbooks, so it is sensible that she considers a reasonable Microplane to be such an important kitchen software. With a couple of flicks of the wrist, you’ll be able to have positive strands of lemon peel, a cloudlike pile of cheese, and tablespoons of garlic or ginger crowding your reducing board. However for those who’ve owned your Microplane for a protracted time frame, you would possibly discover that it’s important to exert a considerable quantity of stress to zest even the thinnest-skinned lemon. When you get up to now, it’s time to replace it.
Since a Microplane solely prices $13 at Amazon, you would possibly wish to purchase two to ensure you at all times have a pointy grater available if you want it. Not less than, that’s what we’re going to do.
Store Extra Kitchen Instruments at Amazon
Kuhn Rikon Unique Swiss Peelers, Set of three
Amazon
Hotec Stainless Metal Kitchen Tongs, Set of two
Amazon
Zulay Kitchen Premium Garlic Press Set
Amazon
OXO Good Grips Wood Spoons, Set of three
Amazon
Chef Craft Spatula
Amazon
On the time of publishing, the value was $13.

Are you able to imagine we’re already at week 61 of our meal plans? That’s an entire lot of scrumptious dinners we’ve shared collectively! The very best half about following these weekly meal plans is how a lot simpler life feels. You’ll keep organized, get monetary savings, and hold weeknight stress to a minimal.
What’s on the Menu?
This free weekly meal plan is simply what you could kick off the week! It contains 5 scrumptious dinners that serve 4–6 (excellent whether or not you’re feeding hungry adults or choosy children) plus a free buying checklist! With recent flavors and easy-to-make recipes, this plan retains dinnertime easy, organized, and stress-free.
- Monday: Coconut Curry Chicken
- Tuesday: Focaccia Pizza
- Wednesday: Sheet Pan Steak Fajitas
- Thursday: Kung Pao Chicken Noodles
- Friday: Creamy Cajun Chicken
Weekly Menus
Don’t like one thing on the menu? Check out my different weekly meal plans here. Join my e-newsletter here, so that you don’t miss per week!
Coconut Curry Rooster
Focaccia Pizza
Sheet Pan Steak Fajitas
Kung Pao Rooster Noodles
Creamy Cajun Rooster
Why Ought to I Meal Plan?
In case you haven’t tried planning your meals forward of time, that is going to be a game-changer for you! Right here’s why I swear by meal planning:
- Time Saver: Say goodbye to 4:00 PM dinner panic. With a meal plan, you already know precisely what’s on the menu and precisely what you want.
- Cash Saver: Meal planning works wonders to your pockets. If you arrange your buying checklist for the week, you’ll simply spot alternatives to purchase in bulk and creatively repurpose leftovers for future meals. It’s a intelligent method that retains extra money in your pocket.
- Bye-Bye Takeout: When meals are deliberate and groceries are stocked, you’re much less more likely to hit the drive-thru. Meaning extra financial savings and more healthy consuming. Win-win!
Every weekly meal plan has a grocery checklist that’s straightforward to print and handy for taking with you whereas grocery buying. Merely cross off or examine mark every grocery merchandise as you go!
What To Serve On The Facet!
Wish to add some sides to your dinner? Listed here are a number of that go nice with this week’s meals!
Meal Planning with Leftovers
I solely meal plan Monday by way of Friday as a result of we generally have plans over the weekend, or I’ve leftovers that we are able to use to complete off the week. In case you have leftovers, retailer them correctly in an airtight container in your fridge.
Recepies
Ree Drummond’s 15-Minute Soup Is So Good, I Make It Each Week
Published
4 weeks agoon
04/10/2025By
Isabel Rosas
I’m not somebody who repeats recipes typically—I like to alter it up. Nevertheless, every now and then, a recipe comes alongside that’s simply too good to not make it a part of my household’s common dinner rotation. Ree Drummond’s 15-minute Dumpling Soup is the most recent one to get this particular honor.
Since Mondays are robust (a number of afterschool actions, my husband typically working late, and so forth.), it’s normally the weekday I reserve for the weekend’s leftovers or a 30-minute-or-less dinner choice with minimal clear up. Ree’s Dumpling Soup ticks all of the bins: It’s simple, flavorful, and quick. What extra can one busy individual ask for?
Merely Recipes / Lauren Habermehl
How I Make Ree Drummond’s Dumpling Soup
Cooked in a single pot, the one different instruments this straightforward soup recipe creates are a knife, a reducing board, and a ladle.
To construct taste and complexity, this dish begins by sautéing carrots and green onions with contemporary garlic and ginger. Then, stir in miso paste-chicken broth combination. As soon as simmering, a heap of store-bought frozen dumplings is added and cooked till tender. To complete the soup, just a few handfuls of contemporary child spinach are wilted within the steaming broth, together with just a few tablespoons of soy sauce for a lift of savory, umami goodness.
Merely Recipes / Lauren Habermehl
Ree suggests garnishing with extra inexperienced onions and a drizzle of spicy chili oil. For added texture, I typically go for just a few spoonfuls of chili crisp, whereas my youngsters normally add a pinch or two of sesame seeds or an additional glug of soy sauce.
Served with a facet of white rice, salty edamame, or a batch of egg rolls, this recipe is one which my entire household will all the time slurp with glee.
Merely Recipes / Lauren Habermehl
Suggestions To Change up This Dumpling Soup
It’s exhausting to think about needing ideas for a recipe this fast and straightforward. Nevertheless, there are just a few methods my household has made this soup even higher.
- Dumpling flavors: Certainly one of my favourite issues about this soup is that it by no means needs to be the identical method twice. I normally take the chance to strive a brand new model or taste of dumplings.
- Further protein: I’ll typically toss in extra protein for an additional enhance. Leftover grilled rooster breasts, pulled pork, sliced extra-firm tofu, and leftover sous vide pork belly bites are all nice additions I’ve tried and liked.
- Extra produce: Like a lot of my favourite stir-fry recipes, this soup is a terrific place to make use of up further greens lingering within the fridge. Snap peas, thinly sliced pink peppers, diced zucchini, chopped kale, and mushrooms are only a handful that labored nicely on this soup.
- Spices and sauces: I’m a little bit of a mad scientist in the case of flavoring broths and shares for Asian-inspired soups and ramen recipes. For this soup, a little bit of mirin, rice vinegar, or Shaoxing wine are nice methods so as to add complexity to the broth, together with star anise, dried shiitake mushrooms, or dried Sichuan peppers.
Merely Recipes / Lauren Habermehl
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