A free, 7-day excessive protein weight loss program 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 Weight loss program Meal Plan
Iām thrilled to lastly reveal the quilt of my subsequent cookbookāSkinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gasoline Your Dayācoming October 7! This assortment options 100 scrumptious recipes, every filled with 30+ grams of protein to maintain you full, glad, and energized all day lengthy. Plus, Iāve included just a few high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the quiltāI canāt wait so that you can see it! Pre-order now from these on-line sellers: Goal, Amazon, Barnes & Noble, Books-A-Million and Bookshop.
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. To date I’ve all the pieces 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 telephone) so it can mechanically provide the new factors.
Why Excessive Protein?
As lots of you realize, Iāve been following aĀ high-proteinĀ weight loss program for the previous few years for muscle acquire, and itās 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 a whole lot of you wrestle with hitting your protein objectives, so I used to be impressed to create thisĀ high-proteinĀ meal plan for the week. In case you get pleasure from it, Iāll share 1 or 2 every month. Plus, Iām engaged on a high-protein cookbook, so keep tuned!
To succeed in my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I intention for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. In case youāre undecided how a lot protein you must eat in a day, thisĀ articleĀ could also be useful.
How It Works
In case youāre new to myĀ meal plans, these are meant as a information, withĀ loads of wiggle roomĀ so that you canĀ add extra meals, espresso, drinks, fruits,Ā snacks, dessert, and so on. or swap recipes out for meals you like, you’ll be able to seek forĀ recipesĀ by course within theĀ index. Relying in your objectives, you must intention for a minimum of 1500 energy* per day. Thereās nobody dimension matches all, this may vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform could have to restrict protein to keep away from problems. Itās 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 circumstances.
Lastly, if you happen toāre on Fb be a part of my Skinnytaste Fb Neighborhood the place everybodyās sharing pictures of recipes they’re making, you’ll be able to be a part of right here. Iām loving all of the concepts everybodyās sharing! In case you want to get on the e-mail listing, you’ll be able to 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’ll be able to 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 properly. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Weight loss program 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 all the pieces it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame
Complete Energy: 1,306* Protein: 107g
TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Wholesome Cod Fish Tacos with Immediate Pot Refried Beans
Complete Energy: 1,146* Protein: 104g
WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Complete Energy: 1,233* Protein: 102g
THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Rooster Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Immediate Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus
Complete Energy: 1,194* Protein: 108g
FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Immediate Pot Mashed Potatoes and a pair of cups blended greens with 2 teaspoons mild French dressing
D: Drunken Noodles
Complete Energy: 1,192* Protein: 102.5g
SATURDAY (4/12)
B: ā
Breakfast Casserole with Spinach and Sausage
L: Open-Confronted Tuna Soften Sandwich (recipe x 2) with an apple
D: DINNER OUT
Complete Energy: 632* Protein: 56.5g
SUNDAY (4/13)
B: LEFTOVER ā
Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic
Complete Energy: 1,152* Protein: 112.5g
*That is only a information, ladies ought to intention for round 1500 energy per day. Right hereās a useful calculator to estimate your calorie wants. Iāve left loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
Buying listing
Produce
- 8 medium apples
- 3 medium very ripe bananas
- 4 medium limes
- 2 medium lemons
- 3 medium heads garlic
- 1 medium shallot
- 1 (2-inch) piece contemporary ginger
- 3 massive (or 4 medium) golden beets
- 1 small bunch celery
- 1 medium bunch carrots
- 1 small bag child carrots
- 2 (12-ounce) packages riced cauliflower (can purchase frozen, if desired)
- 1 medium head cauliflower
- 2 kilos broccoli florets
- 2 kilos (8 medium) crimson potatoes
- 2 kilos Russet potatoes
- Ā½ pound child potatoes
- 3 ounces white mushrooms
- 1 Ā½ kilos skinny asparagus
- 1 small package deal sugar snap peas (if shopping for in bulk, you want 1 cup)
- 1 (1-pound) clamshell/bag child spinach
- 1 (5-ounce) clamshell/bag child arugula
- Ā½ small head inexperienced cabbage (can purchase pre-shredded, if desired)
- Ā½ small head crimson cabbage (can purchase pre-shredded, if desired)
- 1 small head Iceberg lettuce
- 2 medium bunches scallions
- 1 small bunch contemporary Italian parsley
- 1 small bunch contemporary cilantro
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary Thai (or Italian) basil
- 3 medium tomatoes
- 1 medium crimson onion
- 1 medium yellow onion
- 4 massive white onions
Meat, Poultry and Fish
- 1 package deal center-cut bacon
- Ā¾ pound turkey breakfast sausage
- 1 (4-ounce) package deal sliced prosciutto
- 1 Ā½ kilos cooked octopus
- 1 pound massive peeled and deveined shrimp
- 1 pound (4) skinless white fish fillets akin to cod, snapper or mahi mahi
- 1 rotisserie rooster
- 1 pound 93% lean floor turkey
- 2 kilos pork tenderloin
- 1 (5-pound) beef brisket
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)
- Turmeric
- Common or mild mayonnaise (I like Hellmanās)
- Crimson wine vinegar
- Curry powder
- Common or lowered sodium soy sauce*
- Sriracha sauce
- Cumin
- Chili lime seasoning (akin to Tajin Traditional)
- Chili powder
- Cayenne pepper (non-obligatory, for Refried Beans)
- Dijon mustard
- Rice vinegar
- Ketchup (non-obligatory topping for Cheeseburger)
- Yellow mustard (non-obligatory topping for Cheeseburger)
- Balsamic vinegar
- Garlic powder
- Oyster sauce
- Fish sauce
- Mild French dressing dressing (or make your individual with elements in listing)
Dairy & Misc. Refrigerated Objects
- 2 dozen massive eggs
- 2 (14-ounce) packages extra-firm tofu
- 1 quart almond milk
- 1 pint complete or lowered fats milk
- 1 pint low fats buttermilk
- 1 (6-ounce) container nonfat plain Greek yogurt
- 1 small container mild bitter cream
- 1 small container whipped butter
- 1 small package deal goat cheese
- 1 small wedge contemporary Parmesan cheese
- 1 (8-ounce) package deal sliced lowered fats cheddar or American cheese
- 1 (8-ounce) bag shredded part-skim mozzarella cheese
Grains*
- 1 package deal (8 or 9-inch) low carb complete wheat tortillas (akin to La Tortilla Manufacturing facility)
- 1 small package deal corn tortillas (you want 8)
- 1 small loaf sliced complete wheat bread
- 1 package deal complete wheat hamburger buns
- 1 (8-ounce) package deal thick rice noodles
- 1 small package deal all-purpose flour or cake meal (if celebrating Passover)
Canned and Jarred
- 2 (4.5-ounce) cans tuna in water
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can rooster broth
- 1 (4-ounce) can tomato paste
- 1 small jar sundried tomatoes in oil
- 1 small jar pitted Gaeta or Kalamata olives
- 1 small jar sliced pickles (non-obligatory, for Cheeseburgers)
- 1 small jar creamy peanut butter
- 1 small jar lowered sugar cherry preserves
Frozen
- 1 massive package deal (in-pod) edamame (you want 4 cups)
Misc. Dry Items
- 1 small package deal shelled pistachios (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small package deal shelled peanuts (if shopping for from bulk bin, you want Ā¼ cup)
- 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
- 1 small package deal darkish brown sugar
- 1 small package deal floor flaxseed
- 1 small package deal unflavored pea or whey protein powder
- 1 small package deal dry pinto beans
*You should buy gluten free, if desired
