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Thursday, June 5, 2025

7 Day Excessive Protein Weight loss program Meal Plan


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A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embrace macros and Weight Watchers factors.

7 Day Excessive Protein Weight loss program Meal Plan
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7 Day Excessive Protein Weight loss program Meal Plan

On the lookout for recipes that fulfill your cravings and helps your wellness targets? These high-protein dishes are the proper steadiness of taste and performance. Whether or not you’re meal-prepping for the week, desire a excessive protein snack after your exercise, or are simply trying to up your protein targets, I’m right here that will help you out!

Replace About New WW Factors Plan

For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. Thus far I’ve the whole lot 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 telephone) so it should robotically provide the new factors.

Why Excessive Protein?

As lots of , I’ve been following a high-protein eating regimen 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 a number of you battle with hitting your protein targets, 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 targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided 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 on. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your targets, it’s best to purpose for at the very least 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.

Notice

These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform could must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you’ve got any underlying well being situations.

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

Final Skinnytaste Meal Planner

Skinnytaste Ultimate 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!

Skinnytaste Ultimate Meal Planner

Purchase the Skinnytaste meal planner right here:

Excessive Protein Weight loss program 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 the whole lot you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (6/2)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad (recipe x 2) with 2 tablespoons Blue Cheese Dressing
D: Tofu Stir Fry with Greens in a Soy Sesame Sauce with ¾ cup brown rice and 1 cup steamed edamame

Whole Energy: 1,305* Protein: 100g

TUESDAY (6/3)
B: Excessive Protein Omelet with 1 cup cantaloupe
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Grilled Shrimp Tacos with Peach Salsa with Fast and Delicioso Cuban Model Black Beans and Skillet Mexican Zucchini

Whole Energy: 1,238* Protein: 104g

WEDNESDAY (6/4)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g

THURSDAY (6/5)
B: Berry Cottage Cheese Breakfast Bowl
L: Buffalo Hen Salad with 2 tablespoons Blue Cheese Dressing
D: LEFTOVER Gradual Cooker Italian Beef Hoagies with Summer time Tomato Salad
Whole Energy: 1,172* Protein: 103.5g

FRIDAY (6/6)
B: Carrot Banana Protein Smoothie
L: Tuna Egg Salad with 2 slices entire grain bread
D: Pan Seared Fish with Olive Chimichurri and Greek Orzo Salad (½ recipe)
Whole Energy: 1,251* Protein: 100.5g

SATURDAY (6/7)
B: Tropical Chia Pudding Breakfast Bowls (recipe x 2)
L: Air Fryer Hen Bites with LEFTOVER Greek Orzo Salad
D: DINNER OUT

Whole Energy: 711* Protein: 61.5g

SUNDAY (6/8)
B: Cottage Cheese Egg and Sausage Frittata with a mango
L: LEFTOVER Air Fryer Hen Bites with Greatest Broccoli Salad (½ recipe)
D: Crock Pot Pork Roast and Roasted Asparagus

Whole Energy: 1,150* Protein: 103.5g

*That is only a information, girls ought to purpose 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 so on.

*Google doc

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