A free, 7-day excessive protein weight-reduction plan 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 Weight-reduction plan Meal Plan
Chilly climate and busy evenings name for wholesome, high-protein meals made simple within the sluggish cooker or Instantaneous Pot! Recipes like Sluggish Cooker Hungarian Goulash, Sluggish Cooker Ramen, and Brief Rib Soup won’t solely heat you up but in addition enable you hit your protein objectives!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. Thus far 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 cellphone) so it is going to mechanically provide the new factors.
Why Excessive Protein?
As a lot of you already know, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle achieve, and it’s been a complete sport 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 quite a lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. Should 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for not less than 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
Should 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 so on. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your objectives, it is best to intention for not less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so on. At all times speak to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might have to 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 growing protein consumption, particularly when you have any underlying well being situations.
Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail record, you may subscribe right here so that you by no means miss a meal plan!
Get the Skinnytaste Final Meal Planner! The 52 week spiral certain 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight-reduction 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 subsequent day. The grocery record is complete and consists of every thing you want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/24)
B: Savory Cottage Cheese Bowls
L: Hen Brown Rice Bowl (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Complete Energy: 1,129* Protein: 103g
TUESDAY (2/25)
B: Excessive Protein Omelet with ½ a grapefruit
L: Hen Brown Rice Bowl
D: Enchilada Turkey Meatloaf with Avocado Quinoa Salad
Complete Energy: 1,260* Protein: 110.5g
WEDNESDAY (2/26)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad (½ recipe)
D: Skillet Lasagna with Uncooked Shredded Brussels Sprouts Salad with Lemon and Oil
Complete Energy: 1,398* Protein: 105.5g
THURSDAY (2/27)
B: Excessive Protein Omelet with ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad
D: Sluggish Cooker Hen and Sausage Creole with ¾ cup brown rice
Complete Energy: 1,465* Protein: 108g
FRIDAY (2/28)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Sluggish Cooker Hen and Sausage Creole with ¾ cup brown rice
D: Pad Thai (recipe x 2)
Complete Energy: 1,188* Protein: 102g
SATURDAY (3/1)
B: Protein PB & J Smoothie Bowl (recipe x 4) topped with 1 tablespoon melted peanut butter
L: Purple Lentil Soup with 2 ounces multigrain baguette
D: DINNER OUT
Complete Energy: 749* Protein: 40g
SUNDAY (3/2)
B: ¼ Smoked Turkey Sausage Breakfast Skillet
L: LEFTOVER Purple Lentil Soup with ½ grilled cheese**
D: Turmeric Roasted Hen and Candy Potatoes
Complete Energy: 1,372* Protein: 115.5g
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Grilled cheese consists of 1 slice sourdough bread, 1 (.75 ounce) slice cheddar cheese.
Purchasing record
Produce
- 1 massive grapefruit
- 2 medium PLUS 1 massive lemon
- 4 medium limes
- 5 Persian (mini) cucumbers (or 2 medium English)
- 3 medium pink bell peppers
- 1 medium inexperienced bell pepper
- 2 medium jalapenos (1 is optionally available for Enchilada Meatloaf)
- 2 medium heads garlic
- 2 massive shallots
- 1 (2-inch) piece contemporary ginger
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 10 ounces bean sprouts
- 1 (4-ounce) package deal white mushrooms
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- ½ pound Brussels sprouts
- 1 pound (2) candy potatoes or yams
- 3 medium carrots
- 3 medium bunches scallions (you want about 22)
- 1 (5-ounce) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary basil
- 2 dry pints grape or cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small pink onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 package deal smoked turkey sausage, similar to Kielbasa (you want 10 ounces)
- 1 package deal rooster Andouille sausage (you want 9 ounces)
- ¾ pound boneless, skinless rooster breast (or 8 ounces pre-cooked)
- 1 ½ kilos boneless, skinless rooster thighs
- 4 rooster drumsticks
- 4 medium (bone-in) rooster thighs
- 1 ½ kilos 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 pound medium peeled and deveined 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
- Cumin
- Decreased sodium soy sauce*
- Curry powder
- Sriracha sauce
- Onion powder
- Creole seasoning
- Cayenne pepper
- Rice vinegar
- Fish sauce
- Chili powder
- Garlic powder
- Herb de Provence or poultry seasoning
- Floor ginger
- Crushed pink pepper flakes
Dairy & Misc. Refrigerated Gadgets
- 2 (16-ounce) packages low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container plain complete milk Greek yogurt
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 2 (16-ounce) packages extra-firm tofu (put aside 4 ounces for Pad Thai)
- 1 (8-ounce) container milk of your alternative (oat, almond, dairy, and so on.)
- 1 (8-ounce) bag shredded cheddar cheese
- 1 (8-ounce) bag shredded Mexican cheese mix (can sub 1/3 cup cheddar in Enchilada Meatloaf, if desired)
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) package deal sliced cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 (8-ounce) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container fast oats
- 1 package deal dry pasta noodles (similar to Mafalda, Campanelle, bow-ties or lasagna noodles)
- 1 package deal dry rice noodles or rice sticks (you want 6 ounces)
- 1 small package deal dry brown rice (or 4 cups pre-cooked)
- 1 small package deal dry quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 2 (32-ounce) cartons rooster or vegetable broth
- 1 (32-ounce) carton rooster bone broth
- 1 (15-ounce) can low sodium rooster broth (can sub 1 cup rooster bone broth in Hen and Sausage Creole, if desired)
- 1 (10-ounce) can gentle enchilada sauce
- 1 (4-ounce) can gentle chopped inexperienced chilies
- 1 (4-ounce) can tomato paste
- 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
- 1 (14.5-ounce) can diced tomatoes
- 1 (4-ounce) can tomato sauce
- 1 (15-ounce) can lowered sodium black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 massive package deal blueberries
- 1 massive package deal sliced strawberries
- 1 small package deal corn kernels
Misc. Dry Items
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want about ½ cup)
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want about ¼ cup)
- 1 package deal vanilla protein powder
- 1 small package deal granulated sugar
- 1 small bottle white wine (can sub 1/3 cup rooster broth in Turmeric Roasted Hen, if desired)
- 1 (1-pound) package deal dry pink or yellow lentils
*You should buy gluten free, if desired
