A free, 7-day excessive protein weight-reduction plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan 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 below management quickly!
You might discover that that is the second week in a row for a excessive protein meal plan—nicely guess what!? All the meal plans for January can 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. Try my soups and stews for straightforward methods to remain heat. It’s additionally Nationwide Gradual Cooker Month, try all my sluggish cooker recipes right here.
Replace About 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. Thus far I’ve every thing from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it can routinely provide the new factors.
Why Excessive Protein?
As a lot of you realize, 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 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!
Be aware
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform could have to restrict protein to keep away from problems. It’s at all times finest 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, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may 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 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 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 vital bodily features. Meals excessive in protein preserve you feeling fuller longer and will enhance metabolism. With my unique 4 week sequence, 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 Weight-reduction 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 following day. The grocery listing is complete and consists of every thing you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (1/13)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Rooster Salad on Apple Slices
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Whole Energy: 1,493* Protein: 103.5g
TUESDAY (1/14)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Rooster Salad on Apple Slices
D: Floor Turkey Tacos with Mexican Cauliflower “Rice”
Whole Energy: 1,435* Protein: 107.5g
WEDNESDAY (1/15)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Rooster Chili**
D: Rooster Florentine with 1 cup orzo
Whole Energy: 1,390* Protein: 117.5g
THURSDAY (1/16)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Rooster Chili
D: Do-it-yourself Hamburger Helper and Simple Garlic Broccolini
Whole Energy: 1,398* Protein: 116g
FRIDAY (1/17)
B: Carrot Banana Protein Smoothie
L: White Rooster 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: Gradual Cooker Rooster and Lentil Soup
D: DINNER OUT
Whole Energy: 738* Protein: 48g
SUNDAY (1/19)
B: Chorizo Breakfast Bowls
L: LEFTOVER Gradual Cooker Rooster 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, 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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Prep Tuesday evening, if desired and freeze any leftover you/your loved ones received’t eat.
Purchasing listing
Produce
- 2 medium oranges
- 1 giant grapefruit
- 5 medium ripe bananas
- 2 medium pink apples
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno
- 2 small poblano peppers
- 2 giant cubanelle peppers
- 1 small PLUS 1 giant pink 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 pink 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 (non-compulsory, for Sofrito, if you could find 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 components to make your personal)
- 2 medium plum tomatoes
- 1 small pink onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- ½ pound sliced lean deli ham
- 1 rotisserie rooster breast
- 2 kilos 93% lean floor turkey
- ¾ pound 93% lean floor beef
- 1 ½ kilos (6) boneless, skinless rooster thighs
- 2 ½ kilos (6) giant boneless, skinless rooster 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 contemporary peppercorns)
- Non-compulsory bagel toppings: every thing bagel seasoning, onion flakes, garlic flakes, and so on,
- Turmeric
- Pure maple syrup
- Garlic powder
- Scorching sauce (corresponding 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 components in listing)
- Smoked paprika
- Paprika
- Ancho chili powder
- Pink wine vinegar
- Cayenne pepper
- Worcestershire sauce
- Crushed pink pepper flakes (non-compulsory, 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 decreased fats cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your alternative
- 1 (8-ounce) container 2% milk or milk of your alternative
- 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 decreased fats sharp cheddar cheese (I like Sargento)
- 1 small bundle queso blanco or cotija cheese
- 1 small wedge contemporary Parmesan cheese
Grains*
- 1 small bundle unbleached all-purpose
- 1 small bundle fast oats
- 1 medium bundle corn tortillas (should purchase 1 small bundle and one bundle of arduous shell, ifdesired)
- 1 (1-pound) bundle orzo pasta
- 1 (1-pound) bundle quick pasta corresponding 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 rooster broth
- 3 (32-ounce) cartons rooster 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
