A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embody macros and Weight Watchers factors.

7 Day Excessive Protein Weight loss plan Meal Plan

I hope your holidays have been stuffed with pleasure, laughter, and loads of reminiscences! However, let’s be actual—generally issues get just a little off monitor over the break. Whether or not it’s skipping a exercise or indulging in a couple of too many treats, it occurs! Don’t be too onerous on your self. Try my 25 most beloved recipes of 2025 that will help you get again on monitor!

What meals custom for ringing within the New Yr does your loved ones love? Black-eyed peas usually characterize prosperity and good luck, noodles characterize longevity (the longer the noodle, the longer your life) and cabbage is believed to convey monetary luck for the approaching 12 months.

Regardless of the way you select to rejoice, benefit from the second and embrace the contemporary begin that comes with the brand new 12 months. Let’s make 2025 a 12 months filled with progress, positivity, and naturally—nice meals!

Why Excessive Protein?

As lots of you recognize, I’ve been following a high-protein weight loss 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 loads 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 usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein it is 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 many others. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to goal for not less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your objectives, your age, weight, and many others. At all times speak to your nutritionist or dietician to your particular wants.

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These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate might must restrict protein to keep away from problems. 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 situations.

Lastly, in the event you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 possibly can subscribe right here so that you by no means miss a meal plan!

Purchase the Skinnytaste meal planner right here:

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 listing is complete and contains every thing you could make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.

MONDAY (12/29)
B: Strawberry Banana Smoothie plus ¼ cup nonfat plain Greek yogurt
L: ½ Hen Waldorf Salad and ¼ cup blended nuts
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup steamed edamame

Whole Energy: 1,542* Protein: 121g

TUESDAY (12/30)
B: Breakfast Quesadilla and an orange
L: ½ Hen Waldorf Salad and ¼ cup blended nuts
D: Shrimp Fajitas with 1 ounce avocado and Fast and Delicioso Cuban Fashion Black Beans

Whole Energy: 1,445* Protein: 123g

WEDNESDAY (12/31)
B: Breakfast Quesadilla and an orange
L: Black Eyed Pea Salad, Buffalo Wings, Autumn Whipped Ricotta Dip with 3 crostini and Shrimp Ceviche with 6 tortilla chips
D: Garlic Lovers Roast Beef with Prompt Pot Mashed Potatoes and Inexperienced Beans with Mushrooms

Whole Energy: 1,471* Protein: 122g

THURSDAY (1/1)
B: Huevos Rancheros (recipe x 2)
L: Roast Beef Sandwich with Melted Swiss and Onions and an apple
D: Ratatouille Baked Hen

Whole Energy: 1,416* Protein: 122.5g

FRIDAY (1/2)
B: Strawberry Banana Smoothie
L: Tuna Egg Salad on an entire grain sandwich roll and an orange
D: Salmon Coconut Curry with Spinach and Chickpeas with Quinoa

Whole Energy: 1,547* Protein: 125g

SATURDAY (1/3)
B: Banana Nut Protein Oats (recipe x 4)
L: Hen Soup with Acini di Pepe and Spinach (recipe x 2)
D: DINNER OUT

Whole Energy: 654* Protein: 56.5g

SUNDAY (1/4)
B: Breakfast Quesadilla (recipe x 4) and an orange
L: Hen Soup with Acini di Pepe and Spinach with 2 ounces multigrain baguette with 1 tablespoon butter
D: Fast Garlic-Lime Marinated Pork Chops with Avocado Quinoa Salad and Oven Roasted Cauliflower

Whole Energy: 1,437* Protein: 125.5g

*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. I’ve left loads of wiggle room so that you can add extra meals similar to espresso, drinks, fruits, snacks, dessert, wine, and many others.

*Google doc