A free, 7-day high protein eating regimen meal plan together with breakfast, lunch and dinner ideas and a procuring checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food regimen Meal Plan
I wish to first say that I’m sending prayers to everybody in L.A. and all these areas affected by the wildfires. Praying it’s all underneath management quickly!
It’s possible you’ll discover that that is the second week in a row for a high protein meal plan—properly guess what!? The entire meal plans for January might be! There’s over 100 grams of protein for every day. I additionally know that the climate is crazy- and cold- for a lot of this week. Take a look at my soups and stews for simple methods to remain heat. It’s additionally Nationwide Gradual Cooker Month, take a look at all my slow cooker recipes right here.
Replace About New WW Factors Plan
For all my WW mates, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Thus far 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 should routinely provide the new factors.
Why Excessive Protein?
As a lot of you recognize, I’ve been following a high-protein eating regimen for the previous few years for muscle achieve, and it’s been a complete sport changer for me! I really feel stronger and extra glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know lots of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. When 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!
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate might have to restrict protein to keep away from issues. It’s all the time finest 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 part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! When you want to get on the e-mail checklist, 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 sure 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 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:
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 maintain 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 powerful!
Excessive Protein Food 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 checklist is complete and contains all the pieces you want to make all meals on the plan. Add some high protein snacks that can assist you attain your protein objectives.
MONDAY (1/13)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Whole Energy: 1,493* Protein: 103.5g
TUESDAY (1/14)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Ground Turkey Tacos with Mexican Cauliflower “Rice”
Whole Energy: 1,435* Protein: 107.5g
WEDNESDAY (1/15)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Chicken Chili**
D: Chicken Florentine with 1 cup orzo
Whole Energy: 1,390* Protein: 117.5g
THURSDAY (1/16)
B: High-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Chicken Chili
D: Homemade Hamburger Helper and Easy Garlic Broccolini
Whole Energy: 1,398* Protein: 116g
FRIDAY (1/17)
B: Carrot Banana Protein Smoothie
L: White Chicken Chili
D: Korean Salmon Rice Bowls with ¾ cup shelled edamame
Whole Energy: 1,238* Protein: 116.5g
SATURDAY (1/18)
B: Banana Nut Protein Oats (recipe x 4)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT
Whole Energy: 738* Protein: 48g
SUNDAY (1/19)
B: Chorizo Breakfast Bowls
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Crock Pot Pork Roast with Mushrooms and Parmesan Brussels Sprouts
Whole Energy: 1,303* Protein: 100g
*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.
**Prep Tuesday night time, if desired and freeze any leftover you/your loved ones received’t eat.
Buying checklist
Produce
- 2 medium oranges
- 1 giant grapefruit
- 5 medium ripe bananas
- 2 medium crimson apples
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 2 small poblano peppers
- 2 giant cubanelle peppers
- 1 small PLUS 1 giant crimson bell pepper
- 4 mini (Persian) cucumbers (can sub 1 giant English, if desired)
- 1 small bunch celery
- 1 medium bundle child carrots
- 1 pound child gold or crimson potatoes
- 1 pound Brussels sprouts
- 2 bunches broccolini
- ½ pound sliced child bella or cremini mushrooms
- 1 medium bundle riced cauliflower (you want 4 cups)
- 1 small bunch scallions
- 1 giant bunch cilantro
- 1 medium bunch culantro (elective, for Sofrito, if you will discover it)
- 1 small bunch Italian parsley
- 1 (1-pound) bag/clamshell child spinach
- 1 small head Iceberg lettuce
- 1 small container Pico de Gallo (or elements to make your personal)
- 2 medium plum tomatoes
- 1 small crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- ½ pound sliced lean deli ham
- 1 rotisserie hen breast
- 2 kilos 93% lean floor turkey
- ¾ pound 93% lean floor beef
- 1 ½ kilos (6) boneless, skinless hen thighs
- 2 ½ kilos (6) giant boneless, skinless hen breasts
- 1 ¼ kilos (4) skinless salmon fillets
- 2 kilos lean boneless pork sirloin 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)
- Elective bagel toppings: all the pieces bagel seasoning, onion flakes, garlic flakes, and so on,
- Turmeric
- Pure maple syrup
- Garlic powder
- Sizzling sauce (similar to Cholula)
- Mayonnaise
- Cumin
- Bay leaves
- Tamari or soy sauce
- Sriracha sauce
- Toasted sesame oil
- Thai candy chili sauce
- Adobo seasoning
- Black and white sesame seeds
- Taco seasoning (or purchase chili powder and make your personal with elements in checklist)
- Smoked paprika
- Paprika
- Ancho chili powder
- Pink wine vinegar
- Cayenne pepper
- Worcestershire sauce
- Crushed crimson pepper flakes (elective, for Garlic Broccolini)
- Gochujang
- Mirin
- Oregano
- Floor cloves
- Balsamic vinegar
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) block lowered fats cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your selection
- 1 (8-ounce) container 2% milk or milk of your selection
- 1 (8-ounce) container half and half
- 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 (8-ounce) bundle sliced cheddar cheese
- 1 (8-ounce) bag shredded common or lowered fats sharp cheddar cheese (I like Sargento)
- 1 small bundle queso blanco or cotija cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle unbleached all-purpose
- 1 small bundle fast oats
- 1 medium bundle corn tortillas (can purchase 1 small bundle and one bundle of exhausting shell, ifdesired)
- 1 (1-pound) bundle orzo pasta
- 1 (1-pound) bundle quick pasta similar to cavatappi, rotini or elbow
- 1 small bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry stone-ground polenta
Canned and Jarred
- 1 (15-ounce) can white northern or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium hen broth
- 3 (32-ounce) cartons hen broth
Frozen
- 1 small bundle corn kernels
- 1 giant bundle shelled edamame (you want 4 cups)
Misc. Dry Items
- Baking powder
- 1 small bundle granulated sugar
- 1 small bundle floor flax/flax meal
- 1 small bundle unflavored pea or whey protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small bundle chopped walnuts (if shopping for from bulk bin, you want about 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) bundle dried inexperienced or brown lentils
*You should buy gluten free, if desired
Trending Merchandise
