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A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
You’ll be able to nonetheless present and share the love this Valentine’s Day with scrumptious, excessive protein meals that don’t skimp on taste! This stunning Pork Tenderloin with Cherry Sauce or Beef Tenderloin will please any carnivore, whereas on a lighter notice my Fish Florentine rivals a flowery restaurant! A Moist Chocolate Cake or Chocolate Coated Strawberries would be the good ending to a wonderful meal!
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. Up to now I’ve all the things 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’s going to routinely provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, 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. In the event you 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 usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the least 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein you need to eat in a day, this article could also be useful.
How It Works
In the event 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 forth. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your objectives, you need to goal for at the least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your objectives, your age, weight, and so forth. All the time speak to your nutritionist or dietician to your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate 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 rising protein consumption, particularly if in case you have any underlying well being situations.
Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood 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! In the event you want to get on the e-mail record, 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 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 subsequent day. The grocery record is complete and contains all the things you could make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (2/9)
B: Strawberry Banana Smoothie
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Spaghetti Squash Crust Pizza (recipe x 2) and Roasted Beet and Citrus Salad
Whole Energy: 1,437* Protein: 133.5 g
TUESDAY (2/10)
B: Omelet Tortilla Breakfast Wrap
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Korean-Impressed Salmon Tacos with Spicy Slaw and Rice with Spinach
Whole Energy: 1,435* Protein: 120.5 g
WEDNESDAY (2/11)
B: Strawberry Banana Smoothie
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Prompt Pot Spaghetti with Meat Sauce and Arugula Salad
Whole Energy: 1,539* Protein: 134.5 g
THURSDAY (2/12)
B: Omelet Tortilla Breakfast Wrap
L: Hen Gyro with a complete wheat flat bread and ¼ cup Tzatziki
D: Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
Whole Energy: 1,390* Protein: 126.5 g
FRIDAY (2/13)
B: Strawberry Banana Smoothie
L: LEFTOVER Air Fryer Pork Chops and Shaved Brussels Sprout Salad with Pears and Pomegranate
D: DINNER OUT
Whole Energy: 947* Protein: 76 g
SATURDAY (2/14)
B: Coronary heart-Formed Banana Chocolate Chip Pancakes with 1 tablespoon melted peanut butter
L: Hen Quesadilla with 2 tablespoons gentle bitter cream
D: Good Filet Mignon for Two (recipe x 2) with Garlic Shrimp and Parmesan Brussels Sprouts
Whole Energy: 1,305* Protein: 120 g
SUNDAY (2/15)
B: ¼ Crustless Sausage and Spinach Quiche and an orange
L: Ahi Tuna Poke Stacks (recipe x 2) with ¼ cup shelled edamame
D: Gradual Cooker Peanut Hen over 1 cup rice noodles with 1 cup steamed broccoli
Whole Energy: 1,578* Protein: 122.5 g
*That is only a information, ladies ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Buying record
Produce
- 3 medium PLUS 1 massive ripe bananas
- 1 massive crimson pear
- 1 medium mango
- 1 small pomegranate (or small container of seeds)
- 5 medium navel or cara cara oranges
- 1 medium blood orange
- 1 medium crimson or pink grapefruit
- 2 massive lemons
- 3 medium limes
- 2 medium (6-ounce) Hass avocados
- 2 massive heads garlic
- 1 massive shallot
- 1 (3-inch) piece recent ginger
- 1 medium jalapeno
- 1 medium crimson or inexperienced bell pepper
- 1 small PLUS 1 medium cucumber
- 1 (8-ounce) container sliced white mushrooms
- 2 medium crimson beets
- 2 medium golden beets
- 2 kilos Brussels sprouts
- 2 (2-pound) spaghetti squashes
- 2 kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives
- 1 small bunch recent Italian parsley
- 1 small bunch recent cilantro
- 1 (5-ounce) PLUS 1 (12-ounce) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 bundle tri-color coleslaw
- 1 small head Iceberg lettuce (or small bag pre-shredded)
- 1 medium plum tomato
- 1 medium beefsteak tomato
- 1 small crimson onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- ½ pound uncooked candy Italian rooster or turkey sausage (about 3 small hyperlinks)
- 2 ½ kilos boneless, skinless rooster breasts
- 6 medium boneless, skinless rooster thighs
- 1 pound 93% lean floor turkey or beef
- 4 filet mignon steaks
- 2 kilos (6) center-cut boneless pork chops
- 1 pound wild salmon fillet
- 1 ½ kilos uncooked sushi grade tuna
- 1 ¼ kilos massive 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)
- Vanilla extract
- Nutmeg
- Champagne vinegar
- Dijon mustard
- Cumin
- Garlic powder
- Oregano
- Decreased sodium soy sauce*
- Toasted sesame oil
- Sriracha sauce
- Rice vinegar
- Furikake (can sub sesame seeds on Poke Stack, if desired)
- Mayonnaise
- Sesame seeds
- Gochujang (paste)
- Paprika
- Onion powder
- Chili powder
- Apple cider vinegar
- Crushed crimson pepper flakes
- Italian seasoning
- Fish sauce (non-compulsory, for Peanut Hen)
- Curry powder
- Turmeric
- Cinnamon
- Scorching sauce or salsa (non-compulsory, for serving with Omelet Wrap)
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 pint 1 or 2% milk
- 1 quart low fats (increased protein) milk, similar to Fairlife
- 1 (8-ounce) carton half and half
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 small field butter
- 1 small container gentle bitter cream
- 1 small block or bag shredded Havarti or cheddar
- 1 (4-ounce) log goat cheese
- 1 (1-pound) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag lowered fats Mexican cheese mix
- 1 massive wedge recent Parmesan cheese
Grains*
- 1 bundle dry rice noodles
- 1 small field cornflakes (or crushed cornflake crumbs)
- 1 bundle panko breadcrumbs
- 1 massive bundle low carb complete wheat tortillas (similar to La Tortilla Manufacturing facility)
- 1 bundle corn tortillas
- 1 bundle complete grain flatbreads or pita
- 1 small bundle dry brown rice
- 1 bundle spaghetti, bucatini or linguine
- 1 small bundle all-purpose or white complete wheat flour
Canned and Jarred
Frozen
- 1 medium bundle strawberries
- 1 (10-ounce) bundle chopped spinach
- 1 small bundle shelled edamame
Misc. Dry Items
- Baking powder
- 1 bag mini chocolate chips
- 1 small bundle brown sugar or monk fruit brown sugar
- Monk fruit sweetener or sweetener of alternative (non-compulsory, for Strawberry Smoothie)
- 1 small bundle floor flax (meal)
- 1 small bundle pepitas (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle roasted, salted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 bundle rooster bouillon cubes
- 1 small bundle unflavored protein powder
*You should buy gluten free, if desired
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