A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive Protein Weight loss plan Meal Plan
I hope this month of high-protein meal plans has helped you get nearer to the targets you set for 2025! After this plan, I’ll be returning to alternating between common and high-protein plans. As at all times, I’d love to listen to your suggestions on whether or not these plans have been useful. What have been a few of your favourite excessive protein meals and snacks?
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. To this point I’ve every thing 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 cellphone) so it should mechanically provide the new factors.
Why Excessive Protein?
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered 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.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered 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, in the event you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be a 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 certain 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 effectively. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss 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 record is complete and contains every thing it’s good to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (1/27)
B: 2 scrambled eggs with Breakfast Sausage* and ½ a mango
L: Salmon Caesar Salad* (½ recipe)
D: Spicy Gochujang Tofu Bowls (recipe x 2)
Complete Energy: 1,279** Protein: 104g
TUESDAY (1/28)
B: 2 scrambled eggs with Breakfast Sausage and ½ a mango
L: Salmon Caesar Salad
D: Fast Beef Chili with 2 tablespoons mild bitter cream and 1 ounce avocado and Cornbread Muffins
Complete Energy: 1,366** Protein:115g
WEDNESDAY (1/29)
B: 2 sunny facet up eggs with Breakfast Sausage and an orange
L: Turkey Membership with 8 child carrots
D: Rooster Divan with Air Fryer Baked Potatoes
Complete Energy: 1,326** Protein: 117.5g
THURSDAY (1/30)
B: 2 sunny facet up eggs with Breakfast Sausage and an orange
L: LEFTOVER Rooster Divan with 2 cups combined greens, 6 cherry tomatoes, ¼ cup cucumbers and 1 tablespoon mild French dressing
D: Pasta with Italian Rooster Sausage, Escarole, and Beans
Complete Energy: 1,188** Protein: 103.5g
FRIDAY (1/31)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Rooster Divan with 2 cups combined greens, 6 cherry tomatoes, ¼ cup cucumbers and 1 tablespoon mild French dressing
D: Blackened Fish with Key Lime Tartar and Oven Roasted Cauliflower
Complete Energy: 1,209** Protein: 113g
SATURDAY (2/1)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: ¾ cup Rooster Salad on 1 slice sourdough bread and a pear
D: DINNER OUT
Complete Energy: 692** Protein: 49.5g
SUNDAY (2/2)
B: Traditional Egg Salad on Protein Bagels with Cottage Cheese and a couple of clementines
L: Pastrami Reuben Egg Rolls with Fast Cabbage Slaw
D: Sluggish Cooker Hungarian Goulash with 1 cup egg noodles
Complete Energy: 1,494** Protein: 102.5g
*Prep Sunday evening, if desired.
**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 resembling espresso, drinks, fruits, snacks, dessert, wine, and many others.
#Freeze any leftover you/your loved ones received’t eat.
Buying record
Produce
- 2 small PLUS 1 giant mango
- 2 medium oranges
- 8 medium clementines (or Cuties)
- 2 medium lemon
- 2 medium limes
- 2 Key limes (can sub 1 small common lime in the event you can’t discover Key)
- 2 medium kiwi
- 4 medium pears
- 1 medium ripe banana
- 2 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 small (5-ounce) Hass avocado
- 4 medium pink bell peppers
- 4 medium Russet or Idaho potatoes (about 7 ounces every)
- 1 small cucumber
- 1 small bag child carrots
- 1 small bunch celery
- 2 medium ears of corn (or 1 small bag frozen kernels)
- 1 ½ kilos broccoli florets
- 1 giant head cauliflower
- 1 small bunch scallions
- ½ small head white cabbage
- 1 giant bag tri-color coleslaw combine (you want 6 cups)
- 1 small head Romaine lettuce
- 1 medium head Escarole
- 1 small head Iceberg lettuce (can sub 2 leaves Romaine on Turkey Membership, if desired)
- 1 (5-ounce) clamshell/bag combined greens
- 1 small bunch/container recent thyme
- 1 small bunch/container recent sage
- 1 small bunch/container recent dill
- 1 small bunch/container recent chives (can sub scallions for garnish on Egg Salad, if desired)
- 1 dry pint cherry or grape tomatoes
- 1 small vine-ripened tomato
- 1 small pink onion
- 2 small PLUS 1 medium PLUS 1 giant yellow onion
Meat, Poultry and Fish
- 1 pound 93% lean floor turkey, pork, bison or rooster
- 1 pound 93% lean floor beef
- 2 kilos beef chuck roast
- 1 package deal center-cut bacon
- 3 ounces sliced deli turkey breast
- 6 ounces sliced pastrami or corned beef
- ¾ pound Italian rooster sausage
- ¾ pound (2) skin-on wild salmon fillets
- 1 ½ kilos (4) skinned white fish fillets (resembling mahi mahi, grouper, pink snapper, or tilapia)
- 1 rotisserie rooster
- 1 ½ kilos (3) boneless, skinless rooster breasts
Condiments and Spices
- Further virgin olive oil
- Canola oil
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Fennel seeds
- Purple wine vinegar
- Paprika
- Sizzling paprika
- Nutmeg
- Cayenne pepper
- Turmeric
- Common or mild mayonnaise
- Optionally available bagel toppings: resembling every thing bagel seasoning, sesame seeds, poppy seeds, garlic flakes, onion flakes, and many others.
- Mild French dressing (or make your individual with elements in record)
- Dijon vinegar
- Seasoned salt
- Ketchup
- Worcestershire sauce
- Frank’s RedHot sauce
- Onion powder
- Apple cider vinegar
- Gochujang sauce
- Decreased sodium soy sauce*
- Unseasoned rice vinegar
- Sesame oil
- Honey
- Cumin
- Chili powder
- Garlic powder
- Crushed pink pepper flakes (elective, for Pasta with Italian Sausage)
- Thyme
- Oregano
- Caraway seed
- Dried bay leaves
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 small package deal egg roll wrappers
- 2 (14-ounce) packages additional agency tofu
- 1 container or package deal sauerkraut
- 1 small container mild bitter cream
- 1 small field butter
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (32-ounce) container nonfat plain Greek yogurt
- 1 small container lowered fats bitter cream
- 1 pint nonfat milk
- 1 quart unsweetened vanilla almond milk
- 1 (16-ounce) package deal shredded lowered fats Swiss cheese
- 1 giant wedge recent Parmesan or Parmigiano Reggiano cheese
Grains*
- 1 small loaf sourdough or entire grain sliced bread
- 1 small package deal unbleached all-purpose flour
- 1 small package deal coarse yellow cornmeal
- 1 package deal seasoned entire wheat breadcrumbs
- 1 (16-ounce) package deal brief pasta resembling penne, rotini, and many others.
- 1 (12-ounce) package deal egg noodles
- 1 small package deal dry brown rice (or 5 cups pre-cooked)
Canned and Jarred
- 1 small jar/can anchovy fillets
- 1 small jar horseradish
- 1 (15-ounce) can lowered sodium black beans
- 1 (15-ounce) can cannellini beans
- 1 (10-ounce) can RoTel gentle diced tomatoes with inexperienced chilies
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can crushed tomatoes
- 1 (32-ounce) carton common or low sodium rooster broth
- 1 (14-ounce) can low sodium beef broth
- 1 small jar dill pickles
Misc. Dry Items
- 1 small package deal unflavored pea or whey protein powder
- Monk fruit sweetener or sweetener of alternative (can use honey in Chia Pudding, if desired)
- Baking powder
- 1 small package deal granulated sugar
- 1 small package deal brown sugar (elective, for Goulash)
- 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
- 1 small package deal chia seeds (if shopping for from bulk bin, you want ½ cup)
- 1 small package deal floor flax or flax meal
- 1 bottle or can mild beer, resembling Corona Mild (can sub beef broth in Beef Chili, if desired)
- 1 small bottle dry sherry or white wine
*You should purchase gluten free, if desired
