A free, 7-day high protein food plan meal plan together with breakfast, lunch and dinner ideas and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
Comfortable New 12 months! Hope you benefit from the first Excessive Protein Meal Plan for the brand new yr! As we kick off 2025 I’m difficult myself to hit my every day protein objectives, eat at the least one cup of veggies or fruit with each meal (I purpose for five cups a day) to assist me attain my fiber purpose of 25g per day, stroll 10,000 steps a day, carry weights at the least 4 occasions every week and concentrate on good sleep and decreasing stress. What are your objectives this yr?
A Phrase Concerning the New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it can mechanically provide the new factors. I’ll begin updating the factors however it could be a HUGE assist in case you are on my web site and see the brand new factors, to go away a touch upon that recipe so I can rapidly replace it!
Why Excessive Protein?
As lots of you realize, I’ve been following a high-protein food plan for the previous few years for muscle acquire, 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 plenty of you wrestle 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 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 objectives, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you must 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 favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must purpose for at the least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so forth. At all times discuss to your nutritionist or dietician in your particular wants.
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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 issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being circumstances.
Lastly, in the event you’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing images of recipes they’re making, you’ll be able to 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 checklist, you’ll be able to 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’ll be able to 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of necessary bodily capabilities. Meals excessive in protein hold you feeling fuller longer and will increase metabolism. With my exclusive 4 week series, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to achieve your objectives, keep wholesome and robust!
Excessive Protein Weight loss 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 checklist is complete and contains all the pieces that you must make all meals on the plan. Add some high protein snacks that will help you attain your protein objectives.
MONDAY (1/6)
B: Broccoli and Cheese Egg Muffins and an orange
L: Grilled Chicken Chickpea Salad and ¼ cup uncooked almonds
D: Stuffed Shells with Arugula Salad
Whole Energy: 1,347* Protien: 90.5g
TUESDAY (1/7)
B: Broccoli and Cheese Egg Muffins and an orange
L: Grilled Chicken Chickpea Salad and ¼ cup uncooked almonds
D: Ground Turkey Taco Skillet
Whole Energy: 1,354* Protein: 96g
WEDNESDAY (1/8)
B: Broccoli and Cheese Egg Muffins and an orange
L: Ahi Tuna Poke Stack
D: One-Pot Orzo with Sausage, Spinach and Corn
Whole Energy: 1,171* Protein: 93.5g
THURSDAY (1/9)
B: Broccoli and Cheese Egg Muffins and an orange
L: Ahi Tuna Poke Stack
D: Marry Me Chicken with ¾ cup brown rice** and Green Beans with Mushrooms
Whole Energy: 1,328* Protein: 104.5g
FRIDAY (1/10)
B: Savory Cottage Cheese Bowl
L: Turkey Club and an apple
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and Roasted Broccoli with Smashed Garlic
Whole Energy: 1,206* Protein: 103g
SATURDAY (1/11)
B: Breakfast Casserole with Spinach and Sausage
L: Turkey Club (recipe x 4) and an apple
D: DINNER OUT
Whole Energy: 691* Protein: 57.5g
SUNDAY (1/12)
B: LEFTOVER Breakfast Casserole with Spinach and Sausage
L: Buffalo Chicken Rice Bowls
D: Slow Cooker Beef Stew and a complete grain roll with 1 tablespoon butter
Whole Energy: 1,277* Protein: 119.5g
*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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 3 cups rice for dinner Friday.
Procuring checklist
Produce
- 5 medium apples (any selection)
- 4 medium oranges
- 1 medium PLUS 1 massive lemon
- 1 medium lime
- 5 mini (Persian) cucumbers (can sub 2 medium English, if desired)
- 1 medium (6-ounce) Hass avocado
- 1 medium head garlic
- 1 small shallot
- 1 medium pink bell pepper
- 1 medium jalapeno
- 2 ½ kilos broccoli florets
- 1 ½ kilos inexperienced beans
- ½ pound cremini or child bella mushrooms
- ¼ pound white button mushrooms
- 1 small bunch celery
- 4 medium carrots
- 1 medium Yukon Gold potato
- 1 medium bunch scallions
- 1 small bunch cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent thyme
- 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell child spinach
- 1 (5-ounce) bag/clamshell child arugula
- 1 small head Iceberg lettuce
- 1 dry pint cherry or grape tomatoes
- 3 small PLUS 2 medium vine-ripened tomatoes
- 1 small PLUS 2 medium pink onions
- 3 medium yellow onions
Meat, Poultry and Fish
- ¾ pound turkey breakfast sausage, similar to Jennie-O
- 1 pound gentle Italian hen sausage
- 1 bundle center-cut bacon
- 1 pound sliced deli turkey breast
- 1 pound 93% lean floor turkey
- 1 rotisserie hen breast
- 2 ½ kilos (5) boneless, skinless hen breasts
- ¾ pound sushi grade tuna
- 1 ½ kilos (4) skinless salmon fillets
- 3 kilos boneless chuck roast
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 recent peppercorns)
- Oregano
- Sesame oil
- Sriracha sauce
- Rice vinegar
- Lowered sodium soy sauce*
- Furikake or sesame seeds
- Common or gentle mayonnaise
- Paprika
- Smoked paprika
- Chili powder
- Cumin
- Thyme
- Frank’s RedHot Sauce
- Cayenne pepper
- Garlic powder
- Apple cider vinegar
- Bay leaves
- Crushed pink pepper flakes
Dairy & Misc. Refrigerated Objects
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 (5.3-ounce) PLUS 1 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
- 1 (8-ounce) container half and half
- 1 quart complete or lowered fats milk
- 1 (8-ounce) block lowered fats cream cheese
- 1 small field butter
- 1 massive wedge recent Parmesan cheese
- 1 small wedge Pecorino Romano cheese
- 1 small bundle feta cheese
- 1 (8-ounce) bag lowered fats cheddar cheese
- 1 (8-ounce) bag lowered fats Mexican mix cheese (I like Sargento)
- 1 (16-ounce) bag part-skim mozzarella cheese (I like Polly-O)
Grains*
- 1 medium bag dry brown rice (or 10 cups pre-cooked)
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 bundle jumbo pasta shells
- 1 bundle orzo pasta
- 1 medium bag tortilla chips
- 1 small bundle complete grain rolls
- 1 small bundle all-purpose flour
Canned and Jarred
- 1 medium jar sun-dried tomatoes in oil
- 1 small jar pesto (or ingredients to make your own)
- 1 massive jar marinara (or ingredients to make your own)
- 1 medium jar salsa
- 1 (4-ounce) can tomato paste
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can low sodium black beans
- 1 (15-ounce) can pinto beans
- 1 (32-ounce) carton low sodium hen broth or inventory
- 1 (14-ounce) can hen broth
- 1 (32-ounce) carton low sodium beef broth
Frozen
- 1 small bag corn kernels
- 1 small bag peas
Misc. Dry Items
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want ½ cup)
- 1 small bundle granulated sugar
*You should buy gluten free, if desired
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