A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying listing. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
I wish to first say that I’m sending prayers to everybody in L.A. and all these areas affected by the wildfires. Praying it’s all below management quickly!
You might discover that that is the second week in a row for a excessive protein meal plan—effectively guess what!? All the meal plans for January shall be! There’s over 100 grams of protein for every day. I additionally know that the climate is crazy- and cold- for a lot of this week. Take a look at my soups and stews for simple methods to remain heat. It’s additionally Nationwide Gradual Cooker Month, take a look at all my sluggish cooker recipes right here.
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. Up to now 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 a lot of you recognize, I’ve been following a high-protein food plan for the previous few years for muscle achieve, and it’s been a complete sport changer for me! I really feel stronger and extra happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know numerous you battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should you take pleasure in it, I’ll share 1 or 2 every month. Plus, I’m engaged on a high-protein cookbook, so keep tuned!
Notice
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate could must restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being circumstances.
Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail listing, 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 really 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:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of necessary bodily features. Meals excessive in protein preserve you feeling fuller longer and will increase metabolism. With my unique 4 week sequence, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to achieve your targets, keep wholesome and powerful!
Excessive Protein Food 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 listing is complete and consists of all the things it is advisable to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
MONDAY (1/13)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Hen Salad on Apple Slices
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)
Whole Energy: 1,493* Protein: 103.5g
TUESDAY (1/14)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and an orange
L: Cranberry Hen Salad on Apple Slices
D: Floor Turkey Tacos with Mexican Cauliflower “Rice”
Whole Energy: 1,435* Protein: 107.5g
WEDNESDAY (1/15)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Hen Chili**
D: Hen Florentine with 1 cup orzo
Whole Energy: 1,390* Protein: 117.5g
THURSDAY (1/16)
B: Excessive-Protein Egg Bagel sandwich with 2 eggs, 1 slice cheddar cheese, 2 ounces ham and ½ a grapefruit
L: White Hen Chili
D: Do-it-yourself Hamburger Helper and Simple Garlic Broccolini
Whole Energy: 1,398* Protein: 116g
FRIDAY (1/17)
B: Carrot Banana Protein Smoothie
L: White Hen Chili
D: Korean Salmon Rice Bowls with ¾ cup shelled edamame
Whole Energy: 1,238* Protein: 116.5g
SATURDAY (1/18)
B: Banana Nut Protein Oats (recipe x 4)
L: Gradual Cooker Hen and Lentil Soup
D: DINNER OUT
Whole Energy: 738* Protein: 48g
SUNDAY (1/19)
B: Chorizo Breakfast Bowls
L: LEFTOVER Gradual Cooker Hen and Lentil Soup
D: Crock Pot Pork Roast with Mushrooms and Parmesan Brussels Sprouts
Whole Energy: 1,303* Protein: 100g
*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 akin to espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Prep Tuesday night time, if desired and freeze any leftover you/your loved ones gained’t eat.
Buying listing
Produce
- 2 medium oranges
- 1 giant grapefruit
- 5 medium ripe bananas
- 2 medium crimson apples
- 1 small (5-ounce) Hass avocado
- 3 medium heads garlic
- 1 small shallot
- 1 (2-inch) piece recent ginger
- 1 medium jalapeno
- 2 small poblano peppers
- 2 giant cubanelle peppers
- 1 small PLUS 1 giant crimson bell pepper
- 4 mini (Persian) cucumbers (can sub 1 giant English, if desired)
- 1 small bunch celery
- 1 medium bundle child carrots
- 1 pound child gold or crimson potatoes
- 1 pound Brussels sprouts
- 2 bunches broccolini
- ½ pound sliced child bella or cremini mushrooms
- 1 medium bundle riced cauliflower (you want 4 cups)
- 1 small bunch scallions
- 1 giant bunch cilantro
- 1 medium bunch culantro (non-compulsory, for Sofrito, if you’ll find it)
- 1 small bunch Italian parsley
- 1 (1-pound) bag/clamshell child spinach
- 1 small head Iceberg lettuce
- 1 small container Pico de Gallo (or substances to make your personal)
- 2 medium plum tomatoes
- 1 small crimson onion
- 1 small PLUS 3 medium yellow onions
Meat, Poultry and Fish
- ½ pound sliced lean deli ham
- 1 rotisserie rooster breast
- 2 kilos 93% lean floor turkey
- ¾ pound 93% lean floor beef
- 1 ½ kilos (6) boneless, skinless rooster thighs
- 2 ½ kilos (6) giant boneless, skinless rooster breasts
- 1 ¼ kilos (4) skinless salmon fillets
- 2 kilos lean boneless pork sirloin 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)
- Optionally available bagel toppings: all the things bagel seasoning, onion flakes, garlic flakes, and many others,
- Turmeric
- Pure maple syrup
- Garlic powder
- Sizzling sauce (akin to Cholula)
- Mayonnaise
- Cumin
- Bay leaves
- Tamari or soy sauce
- Sriracha sauce
- Toasted sesame oil
- Thai candy chili sauce
- Adobo seasoning
- Black and white sesame seeds
- Taco seasoning (or purchase chili powder and make your personal with substances in listing)
- Smoked paprika
- Paprika
- Ancho chili powder
- Pink wine vinegar
- Cayenne pepper
- Worcestershire sauce
- Crushed crimson pepper flakes (non-compulsory, for Garlic Broccolini)
- Gochujang
- Mirin
- Oregano
- Floor cloves
- Balsamic vinegar
- Honey
- Italian seasoning
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 2 (14-ounce) packages extra-firm tofu
- 1 (8-ounce) block decreased fats cream cheese
- 1 (8-ounce) container unsweetened almond milk or milk of your alternative
- 1 (8-ounce) container 2% milk or milk of your alternative
- 1 (8-ounce) container half and half
- 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
- 1 (8-ounce) bundle sliced cheddar cheese
- 1 (8-ounce) bag shredded common or decreased fats sharp cheddar cheese (I like Sargento)
- 1 small bundle queso blanco or cotija cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 small bundle unbleached all-purpose
- 1 small bundle fast oats
- 1 medium bundle corn tortillas (can purchase 1 small bundle and one bundle of onerous shell, ifdesired)
- 1 (1-pound) bundle orzo pasta
- 1 (1-pound) bundle quick pasta akin to cavatappi, rotini or elbow
- 1 small bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry stone-ground polenta
Canned and Jarred
- 1 (15-ounce) can white northern or navy beans
- 1 (10-ounce) can RoTel diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (8-ounce) can tomato paste
- 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium rooster broth
- 3 (32-ounce) cartons rooster broth
Frozen
- 1 small bundle corn kernels
- 1 giant bundle shelled edamame (you want 4 cups)
Misc. Dry Items
- Baking powder
- 1 small bundle granulated sugar
- 1 small bundle floor flax/flax meal
- 1 small bundle unflavored pea or whey protein powder
- 2 (11-ounce) cartons liquid Orgain vanilla protein shake
- 1 small bundle chopped walnuts (if shopping for from bulk bin, you want about 3 tablespoons)
- 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
- 1 (1-pound) bundle dried inexperienced or brown lentils
*You should buy gluten free, if desired