A free, 7-day excessive protein food 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 Eating regimen Meal Plan
When the temperatures rise, your physique works more durable to remain cool—burning extra power and dropping fluids sooner by sweat. That’s the place a high-protein food plan is available in. Protein helps restore muscle mass, retains you feeling full longer, and helps power ranges throughout these busy, sun-soaked days. However right here’s the catch: protein metabolism requires water, so staying hydrated is simply as essential. Ingesting loads of fluids helps your physique course of protein effectively and retains you from overheating. So this summer time, gas up good—with recipes like this Grilled Salmon Bruschetta with Avocado or Air Fryer Greek Hen and drink loads of water to really feel your finest within the warmth!
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To date I’ve the whole lot from 2025 to 2018 up to date. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it can routinely provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein food plan for the previous few years for muscle achieve, 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 targets, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 objective is 120 grams of protein per day, I intention 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 it’s best 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 so forth. or swap recipes out for meals you like, you may seek for recipes by course within the index. Relying in your targets, it’s best to intention for at the very least 1500 energy* per day. There’s nobody measurement suits all, it will vary by your targets, your age, weight, and so forth. All the time speak to your nutritionist or dietician on your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could have to 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 rising protein consumption, particularly you probably have any underlying well being circumstances.
Lastly, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you may 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 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 sure 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 Eating regimen 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 consists of the whole lot it’s essential make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (7/28)
B: Strawberry Banana Smoothie
L: Hen Egg Roll Bowl
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2)
Whole Energy: 1,310* Protein: 105.5g
TUESDAY (7/29)
B: Peach Pie Cottage Cheese Bowls
L: Hen Egg Roll Bowl
D: Sluggish Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
WEDNESDAY (7/30)
B: Peach Pie Cottage Cheese Bowls
L: Hen Egg Roll Bowl
D: LEFTOVER Sluggish Cooker Birria Tacos and Grilled Corn Salad with Cotija
Whole Energy: 1,225* Protein: 114g
THURSDAY (7/31)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Stuffed Turkey Cheeseburger with Cucumber Melon Salad
Whole Energy: 1,224* Protein: 112g
FRIDAY (8/1)
B: Strawberry Banana Smoothie
L: Turkey Membership with 8 child carrots
D: Blackened Grilled Salmon Skewers with Potato and Inexperienced Bean Salad (½ recipe)
Whole Energy: 1,146* Protein: 104g
SATURDAY (8/2)
B: Greek Yogurt with Berries Nuts and Honey (recipe x 4)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (recipe x 2)
D: DINNER OUT
Whole Energy: 618* Protein: 54.5g
SUNDAY (8/3)
B: Turkey Chorizo Breakfast Bowls
L: Lentil Bowls with Avocado Egg and Cholula (recipe x 2)
D: Creamy Hen Foil Packets with Couscous (recipe x 4)
Whole Energy: 1,291* Protein: 106g
*That is only a information, girls ought to intention 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 so forth.
Procuring listing
Produce
- 3 medium bananas
- 1 (1-pound) container recent strawberries
- 2 (6-ounce) containers berries (your alternative)
- 2 medium peaches
- 1 small cantaloupe
- 1 medium lime
- 3 giant lemons
- 3 small (5-ounce) Hass avocados
- 2 giant heads garlic
- 1 (2-inch) piece recent ginger
- 2 small PLUS 6 giant ears of corn
- 1 pound child gold or crimson potatoes
- 1 ¾ kilos new potatoes
- 2 heads child bok choy
- 1 small bag child carrots
- ½ pound string beans
- 2 medium cucumbers
- 1 medium bag tri-color or broccoli slaw
- 2 (12-ounce) packages riced cauliflower (should buy frozen, if desired)
- 2 medium bunches scallions
- 1 medium bunch recent cilantro
- 1 small bunch/container recent basil
- 1 small bunch recent Italian parsley
- 1 head butter lettuce
- 1 small head Iceberg lettuce
- 1 small bunch/container watercress or child arugula
- 1 dry pint cherry or grape tomatoes
- 4 medium vine-ripened tomatoes
- 1 small crimson onion
- 1 giant yellow onion
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 bundle turkey chorizo
- 1 pound 93% lean floor rooster
- 1 pound 93% lean floor turkey
- 6 ounces sliced deli turkey (I like Boar’s Head)
- 1 pound peeled and deveined shrimp
- 1 ½ kilos (4) skinless salmon filets
- 1 ½ kilos boneless, skinless rooster breasts
- 2 ½ kilos beef pot roast or chuck 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 recent peppercorns)
- Vanilla extract (non-obligatory, for Strawberry Smoothie)
- Floor cinnamon
- Honey
- Garlic powder
- Cholula
- Diminished sodium soy sauce*
- Mirin
- Sesame oil
- Mild mayonnaise
- Curry powder
- Sriracha sauce
- Onion powder
- Oregano
- Cumin
- Chili powder
- White vinegar
- Bay leaves
- Za’atar (can sub ½ teaspoon cumin in Cucumber Melon Salad, if desired)
- White balsamic vinegar
- Balsamic vinegar
- Paprika
- Cayenne pepper
- Thyme
- Tajin or different chili lime seasoning
- Ketchup, mustard or different burger condiments (non-obligatory, for Turkey Burger)
Dairy & Misc. Refrigerated Gadgets
- 2 (14-ounce) packages additional agency tofu
- 1 18-pack giant eggs
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 half gallon low fats milk or dairy free milk of your alternative
- 1 (8-ounce) block decreased fats cream cheese
- 1 small block feta cheese in water
- 1 small bundle cotija cheese
- 1 small blue cheese or gorgonzola cheese
- 1 (8-ounce) bag shredded Monterey Jack cheese
- 1 bundle sliced decreased fats cheddar or American cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle dry white rice (or 2 cups pre-cooked)
- 1 small bundle dry pearl couscous
- 1 giant bundle corn tortillas (you want 16)
- 1 small loaf sliced complete grain bread (I like Dave’s Killer Skinny Sliced)
- 1 small bundle complete wheat hamburger buns
Canned and Jarred
- 1 (2.25-ounce) can sliced black olives
- 1 small can/jar chipotle chilies in adobo
- 1 small can crushed tomatoes (hearth roasted, if you could find it)
- 1 (32-ounce) carton beef broth
- 1 (32-ounce) carton low sodium rooster broth
- 1 small jar sliced pickles
- 1 small jar peanut butter
Misc. Dry Items
- 1 small bundle floor flax (meal)
- 1 bundle unflavored whey or pea protein powder
- Monk fruit sweetener or your favourite sweetener
- 1 small bundle brown sugar
- 1 small bundle shelled roasted pistachios (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle walnut halves (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle shelled peanuts (if shopping for from bulk bin, you want ¼ cup)
- 1 small bundle dry lentils (or 3 cups pre-cooked)
Non-Meals Gadgets
*You should purchase gluten free, if desired
