A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
I’m so excited that Memorial Day is nearly right here—the unofficial begin of summer time! Who else is prepared? Deliver on the grilling, gatherings, sunshine, and lengthy days!
For those who’re kicking issues off with a BBQ, don’t miss out on this scrumptious excessive protein Grilled Balsamic Steak or these Juicy Grilled Pork Chops. Repair a simple aspect like my Grilled Asparagus and you should definitely save room for dessert—like this easy Pink White and Blue Fruit Skewer or my new gluten free No-Bake Yogurt Pie with Date-Nut Crust!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it should take time for me to replace my recipes. To this point I’ve all the things 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 telephone) so it should robotically provide the new factors.
Why Excessive Protein?
As lots of , I’ve been following a high-protein weight loss program for the previous few years for muscle acquire, and it’s been a complete recreation 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 loads of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 sometimes 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. For those who’re undecided how a lot protein you need to eat in a day, this article could also be useful.
How It Works
For those who’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, you need to purpose for at the very least 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and many others. All the time speak to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic problems, or older adults with decreased kidney perform 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 you probably have any underlying well being circumstances.
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 possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
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 subsequent day. The grocery record is complete and consists of all the things it’s essential make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (5/19)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Hen Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2)
Whole Energy: 1,362* Protein: 108g
TUESDAY (5/20)
B: Meal Prep Breakfast Taco Scramble
L: Cranberry Hen Salad on Apple Slices
D: Madison’s Favourite Beef Tacos with Fast and Delicioso Cuban Model Black Beans
Whole Energy: 1,385* Protein: 120g
WEDNESDAY (5/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favourite Beef Tacos
D: Air Fryer Cajun Shrimp Dinner with ¾ cup brown rice
Whole Energy: 1,280* Protein: 111.5g
THURSDAY (5/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Madison’s Favourite Beef Tacos
D: Hen Pasta Primavera and Arugula Salad
Whole Energy: 1,297* Protein: 110.5g
FRIDAY (5/23)
B: Savory Cottage Cheese Breakfast Bowl
L: LEFTOVER Hen Pasta Primavera and ¼ cup pistachios
D: Fish Florentine with Mashed Cauliflower
Whole Energy: 1,176* Protein: 107.5g
SATURDAY (5/24)
B: Roasted Strawberry Protein Smoothie (recipe x 4)
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) and an apple
D: DINNER OUT
Whole Energy: 539* Protein: 45g
SUNDAY (5/25)
B: Breakfast Burritos with 1 cup pineapple
L: Grilled Shrimp with Tortellini Pasta Salad and Cucumber Melon Salad
D: Turkey Burger with Rainbow Potato Salad and Coleslaw
Whole Energy: 1,461* Protein: 101
*That is only a information, ladies 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.
Procuring record
Produce
- 2 kilos strawberries
- 6 medium apples
- 1 small cantaloupe
- 1 giant pineapple
- 1 medium PLUS 1 giant lemon
- 1 medium lime
- 2 small heads garlic
- 1 small shallot
- 1 (2-inch) piece contemporary ginger
- 1 medium PLUS 2 giant crimson bell peppers
- 2 giant English cucumbers
- 1 medium zucchini
- 1 medium yellow squash
- 1 pound child gold or crimson potatoes
- 1 ½ kilos multi-color child potatoes
- 1 small bunch celery
- 2 medium carrots
- ½ pound asparagus
- 1 pound broccoli florets (or ¾ pound pre-cut)
- 1 medium head cauliflower
- 2 medium leeks
- 2 giant bunches scallions (you want about 16)
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary basil
- 1 small bunch contemporary Italian parsley (can sub one other contemporary herb for garnish on Grilled Shrimp, if desired)
- 1 small bunch contemporary cilantro
- 1 (5-ounce) clamshell/bag child arugula
- 1 (10-ounce OR 1-pound) clamshell/bag child spinach
- 1 small head Romaine lettuce
- 1 giant bag tri-color coleslaw combine (you want 6 cups)
- ½ small head inexperienced cabbage (can sub a small bag of pre-shredded, if desired)
- ½ small head crimson cabbage (can sub a small bag of pre-shredded, if desired)
- 2 plum tomatoes
- 1 dry pint cherry or grape tomatoes
- 1 giant vine-ripened tomato (plus 2 extra [optional] for Turkey Burgers, if desired)
- 1 medium crimson onion
- 2 small yellow onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- 1 package deal totally cooked Turkey or Hen Andouille sausage or kielbasa
- 1 pound 99% lean floor turkey
- 1 pound 93% lean floor turkey
- 2 kilos 93% lean floor beef
- 1 rotisserie hen
- 1 pound boneless, skinless hen breasts
- 1 ½ kilos tail on, peeled and deveined jumbo shrimp
- 1 pound peeled and deveined further jumbo shrimp
- 1 ¼ kilos (4) skinless white agency fish equivalent to grouper, flounder, bass or halibut
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 contemporary peppercorns)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Paprika
- Oregano
- Sizzling sauce (elective, for serving with Breakfast Burritos)
- Common or mild mayonnaise
- Pink wine vinegar
- Dried parsley
- White balsamic vinegar
- Za’atar (can sub cumin in Cucumber Melon Salad, if desired)
- Gochujang
- Lowered sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Bay leaves
- Cajun seasoning
- Dried onion flakes
- Ketchup
- Yellow mustard
- Dijon mustard
- Worcestershire sauce
- White wine vinegar
Dairy & Misc. Refrigerated Gadgets
- 1 (18-pack) giant eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 (16-ounce) package deal low fats cottage cheese (I like Good Tradition)
- 1 (6-ounce) container 2% plain Greek yogurt
- 1 (8-ounce) package deal sliced decreased fats cheddar or American cheese
- 1 (8-ounce) package deal shredded cheddar cheese
- 1 (8-ounce) package deal shredded decreased fats Mexican mix cheese
- 1 block feta cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) block decreased fats cream cheese (I like Philadelphia)
- 1 quart fats free milk
- 1 (8-ounce) container 1% buttermilk
- 1 (8-ounce) container half and half
- 1 field salted butter
Grains*
- 1 package deal (8-inch) low-carb flour tortillas (I take advantage of Ole Xtreme Wellness)
- 1 giant package deal crunchy corn taco shells
- 1 package deal hamburger buns
- 1 small loaf sliced complete wheat bread
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 2 (8.8-ounce) packages 3 cheese tortellini (I take advantage of Delallo)
- 1 package deal bow tie pasta
- 1 package deal seasoned complete wheat breadcrumbs
Canned and Jarred
- 1 small jar dill pickle spears
- 1 (14-ounce) can artichoke hearts
- 1 (2.25-ounce) can sliced black olives
- 2 (4.5-ounce) cans tuna in water
- 1 (15-ounce) can black beans
- 1 (15-ounce) can tomato sauce
- 1 (14-ounce) can low sodium hen broth
- 1 small jar salsa
Frozen
Misc. Dry Items
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want about 1/3 cup)
- 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal uncooked sugar
- Liquid stevia (elective, for Roasted Strawberry Smoothie)
Non-Meals Gadgets
- Heavy obligation aluminum foil
- Metallic or wood skewers for grilling
*You should purchase gluten free, if desired
