A free, 7-day high protein weight loss program meal plan together with breakfast, lunch and dinner ideas and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Chilly climate and busy evenings name for wholesome, high-protein meals made simple within the slow cooker or Instant Pot! Recipes like Slow Cooker Hungarian Goulash, Slow Cooker Ramen, and Short 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 buddies, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. Up to now I’ve all the pieces from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your cellphone) so it’ll routinely provide the new factors.
Why Excessive Protein?
As lots of you understand, 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 a whole lot of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to take pleasure in 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
If you happen to’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 forth. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your objectives, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody measurement suits all, it will vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.
Notice
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased 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 rising protein consumption, particularly in case you have any underlying well being situations.
Lastly, when 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! If you happen to 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 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 nicely. 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 listing is complete and consists of all the pieces you should make all meals on the plan. Add some high protein snacks that will help you attain your protein objectives.
MONDAY (2/24)
B: Savory Cottage Cheese Bowls
L: Chicken 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: High Protein Omelet with ½ a grapefruit
L: Chicken 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 Raw Shredded Brussels Sprouts Salad with Lemon and Oil
Complete Energy: 1,398* Protein: 105.5g
THURSDAY (2/27)
B: High Protein Omelet with ½ a grapefruit
L: LEFTOVER Enchilada Turkey Meatloaf with Fiesta Bean Salad
D: Slow Cooker Chicken and Sausage Creole with ¾ cup brown rice
Complete Energy: 1,465* Protein: 108g
FRIDAY (2/28)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Slow Cooker Chicken 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: Red 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 Red Lentil Soup with ½ grilled cheese**
D: Turmeric Roasted Chicken and Sweet Potatoes
Complete Energy: 1,372* Protein: 115.5g
*That is only a information, ladies ought to intention 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
** Grilled cheese consists of 1 slice sourdough bread, 1 (.75 ounce) slice cheddar cheese.
Procuring listing
Produce
- 1 massive grapefruit
- 2 medium PLUS 1 massive lemon
- 4 medium limes
- 5 Persian (mini) cucumbers (or 2 medium English)
- 3 medium crimson 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 recent ginger
- 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 10 ounces bean sprouts
- 1 (4-ounce) bundle white mushrooms
- 2 (12-ounce) packages riced cauliflower (can purchase 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 recent Italian parsley
- 1 small bunch recent cilantro
- 1 small bunch/container recent basil
- 2 dry pints grape or cherry tomatoes
- 1 medium beefsteak or heirloom tomato
- 1 small crimson onion
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 bundle smoked turkey sausage, equivalent to Kielbasa (you want 10 ounces)
- 1 bundle hen Andouille sausage (you want 9 ounces)
- ¾ pound boneless, skinless hen breast (or 8 ounces pre-cooked)
- 1 ½ kilos boneless, skinless hen thighs
- 4 hen drumsticks
- 4 medium (bone-in) hen thighs
- 1 ½ kilos 93% lean floor turkey
- ½ pound 93% lean floor beef
- 1 pound medium peeled and deveined shrimp
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
- Cumin
- Lowered 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 crimson pepper flakes
Dairy & Misc. Refrigerated Gadgets
- 2 (16-ounce) packages low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container plain entire 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 forth.)
- 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) bundle sliced cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 (8-ounce) multigrain baguette
- 1 small loaf sliced sourdough bread
- 1 small container fast oats
- 1 bundle dry pasta noodles (equivalent to Mafalda, Campanelle, bow-ties or lasagna noodles)
- 1 bundle dry rice noodles or rice sticks (you want 6 ounces)
- 1 small bundle dry brown rice (or 4 cups pre-cooked)
- 1 small bundle dry quinoa (or 1 ½ cups pre-cooked)
Canned and Jarred
- 1 small jar peanut butter
- 2 (32-ounce) cartons hen or vegetable broth
- 1 (32-ounce) carton hen bone broth
- 1 (15-ounce) can low sodium hen broth (can sub 1 cup hen bone broth in Rooster and Sausage Creole, if desired)
- 1 (10-ounce) can delicate enchilada sauce
- 1 (4-ounce) can delicate 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 decreased sodium black beans
- 1 (15-ounce) can chickpeas
Frozen
- 1 massive bundle blueberries
- 1 massive bundle sliced strawberries
- 1 small bundle corn kernels
Misc. Dry Items
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want about ½ cup)
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want about ¼ cup)
- 1 bundle vanilla protein powder
- 1 small bundle granulated sugar
- 1 small bottle white wine (can sub 1/3 cup hen broth in Turmeric Roasted Rooster, if desired)
- 1 (1-pound) bundle dry crimson or yellow lentils
*You should buy gluten free, if desired
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