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A free, 7-day high protein food regimen meal plan together with breakfast, lunch and dinner ideas and a procuring listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Eating regimen Meal Plan
It’s time to modify again to alternating between common meal plans and high-protein ones! Even with Valentine’s Day this week, there’s no motive you may’t keep on monitor and crush your objectives. The truth is, I’ve even included a high-protein dinner for the special occasion on this week’s meal plan!
Replace About New WW Factors Plan
For all my WW pals, WW added new 0 level meals (yay for oatmeal!) however it’ll take time for me to replace my recipes. To this point I’ve every part 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’ll robotically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate could have to restrict protein to keep away from problems. It’s at all times 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 situations.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate could have to restrict protein to keep away from problems. It’s at all times 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 situations.
Lastly, when you’re on Fb be a part of my Skinnytaste Facebook Community 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! In the event you 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 following day. The grocery listing is complete and consists of every part it is advisable make all meals on the plan. Add some high protein snacks that can assist you attain your protein objectives.
MONDAY (2/10)
B: Whipped Cottage Cheese Bowls
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Greek Tofu Bowls (recipe x 2)
Whole Energy: 1,252* Protein: 100.5g
TUESDAY (2/11)
B: Whipped Cottage Cheese Bowls
L: Cranberry Chicken Salad on Apple Slices
D: Chipotle Chicken over ¾ cup brown rice** with Corn Salsa, 1 ounce avocado and a pair of tablespoons Mexican cheese mix
Whole Energy: 1,304* Protein: 111.5g
WEDNESDAY (2/12)
B: Mushroom-Spinach Scrambled Eggs with 1 slice entire grain toast, 2 strips bacon and an orange
L: Cranberry Chicken Salad on Apple Slices
D: Ground Beef and Broccoli Stir Fry with ¾ cup brown rice
Whole Energy: 1,433* Protein: 101g
THURSDAY (2/13)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Whole Wheat Linguine with Sausage and Roasted Peppers
Whole Energy: 1,104* Protein: 111.5
FRIDAY (2/14)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Spicy Whole Wheat Linguine with Sausage and Roasted Peppers
D: Perfect Filet Mignon for Two (recipe x 2) and Garlic Shrimp with Perfect Baked Potato (½ recipe) and String Beans with Garlic and Oil
Whole Energy: 1,243* Protein: 135.5g
SATURDAY (2/15)
B: Easy Bagel with 2 tablespoons mild cream cheese, 2 ounces lox, and 4 crimson onion rings
L: Instant Pot Garlicky Cuban Pork with 2 corn tortillas and Quick Cabbage Slaw (recipe x 2)
D: DINNER OUT
Whole Energy: 706* Protein: 53g
SUNDAY (2/16)
B: Mushroom-Spinach Scrambled Eggs (recipe x 4) with 1 slice entire grain toast, 2 strips bacon and an orange
L: LEFTOVER Instant Pot Garlicky Cuban Pork with Arroz Congri and Quick Cabbage Slaw
D: Mediterranean Meatballs with ¼ cup nonfat plain Greek yogurt
Whole Energy: 1,443* Protein: 103.5g
*That is only a information, ladies ought to intention for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and so on.
** Make an additional 3 cups rice for dinner Wednesday.
Procuring listing
Produce
- 5 medium oranges
- 1 medium grapefruit
- 3 medium limes
- 3 medium lemons
- 4 medium candy crimson apples
- 1 (12-ounce) bundle strawberries
- 1 (6-ounce) bundle berries (your selection)
- 2 medium very ripe bananas
- 1 small (4-ounce) Hass avocado
- 3 medium heads garlic
- 1 (1-inch) piece recent ginger
- 1 medium jalapeno
- 2 small PLUS 2 medium crimson bell peppers
- 1 small inexperienced bell pepper
- 8 Persian (mini) cucumbers (or 2 medium English)
- 1 ¼ kilos sliced mushrooms
- 1 pound string beans
- 1 giant head broccoli
- 1 small bunch celery
- 1 small bag child carrots
- 2 medium (7-ounce) Russet potatoes
- 1 small bunch scallions
- 1 small bunch/container recent oregano (can sub ½ teaspoon dry in Cuban Pork, if desired)
- 1 small bunch/container recent dill
- 1 small bunch recent cilantro
- 1 medium bunch recent Italian parsley
- 1 (5-ounce) clamshell/bag child spinach
- 1 small head white cabbage
- 1 dry pint cherry or grape tomatoes
- 2 small PLUS 1 medium vine ripened tomatoes
- 2 small PLUS 1 medium crimson onions
- 2 small PLUS 1 medium yellow onions
Meat, Poultry and Fish
- 1 bundle center-cut bacon
- 1 (8-ounce) bundle sliced lox (smoked salmon)
- 14 ounces scorching Italian hen sausage
- 1 rotisserie hen
- 1 ½ kilos (about 8) boneless, skinless hen thighs
- 1 pound 93% lean floor turkey
- 1 pound 93% lean floor beef
- 1 ½ kilos (4) beef tenderloin filet mignon steaks
- 3 kilos boneless pork shoulder blade roast
- 1 ¼ kilos peeled and deveined giant shrimp
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)
- Turmeric
- Non-compulsory bagel toppings: resembling every part bagel seasoning, poppy seeds, dried garlic flakes, onion flakes
- Cumin
- Bay leaves
- Scorching sauce
- Apple cider vinegar
- Purple wine vinegar
- Oregano
- Garlic powder
- Onion powder
- Ancho chili powder
- Lowered sodium soy sauce*
- Sesame oil
- Honey
- Toasted sesame seeds
- Vanilla bean paste or vanilla extract
- Mayonnaise
- Crushed crimson pepper flakes
- Paprika
Dairy & Misc. Refrigerated Gadgets
- 1 dozen giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages further agency tofu
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
- 1 small tub mild cream cheese
- 1 (8-ounce) bag shredded Mexican cheese mix
- 1 small bundle feta cheese
- 1 small wedge recent Pecorino Romano cheese
- Butter or bitter cream (elective, for Baked Potatoes)
- 1 pint unsweetened almond milk
Grains*
- 1 bundle unseasoned panko breadcrumbs
- 1 small loaf sliced entire grain bread
- 1 bundle dry Israeli (pearl) couscous
- 1 small bundle dry brown rice (or 6 cups pre-cooked)
- 1 small bundle dry lengthy grain rice
- 1 (16-ounce) bundle entire wheat linguine
- 1 small bundle unbleached all-purpose flour
- 1 small bundle corn tortillas (you want 8)
Canned and Jarred
- 1 (32-ounce) carton diminished sodium hen broth
- 1 (15-ounce) can black beans
- 1 small can/jar chipotle peppers in adobo
- 1 (15-ounce) can crushed tomatoes
- 1 (12-ounce) jar roasted crimson peppers in water
Frozen
- 1 small bundle corn kernels
Misc. Dry Items
- Monk fruit sweetener (can sub honey in Whipped Cottage Cheese Bowl, if desired)
- 1 small bundle slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small bundle floor flax (or flaxmeal)
- 1 small bundle unflavored pea or whey protein powder
- Baking powder
- Cornstarch
*You should purchase gluten free, if desired
