A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Weight-reduction plan Meal Plan
Amid the vacation chaos, it’s straightforward to stray from wholesome consuming habits. Discovering stability will be robust, however these gradual cooker and Prompt Pot meals can simplify issues! Fast and straightforward dinner concepts like these may also help preserve your busy schedule in verify whereas nonetheless staying on monitor together with your well being targets. This excessive protein Ropa Vieja is certain to heat up your loved ones on these chilly winter nights!
Why Excessive Protein?
As lots of you realize, 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know plenty of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to take pleasure in 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 purpose is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
If you happen to’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 many others. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it is best to purpose for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this can vary by your targets, your age, weight, and many others. At all times speak to your nutritionist or dietician in your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might have to 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 you probably 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 pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to 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:
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 should enhance metabolism. With my unique 4 week collection, 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 Weight-reduction 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 consists of every thing you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (12/9)
B: Chorizo Breakfast Bowls
L: Buffalo Hen Salad with 2 tablespoons gentle blue cheese dressing and ½ cup sliced cucumbers
D: Spaghetti Squash Crust Pizza (recipe x 2) and Arugula Salad
Whole Energy: 1,247* Protein: 96.5
TUESDAY (12/10)
B: Chorizo Breakfast Bowls
L: Buffalo Hen Salad with 2 tablespoons gentle blue cheese dressing and ½ cup sliced cucumbers
D: Crock Pot Picadillo with ¾ cup brown rice** and a pair of ounces avocado
Whole Energy: 1,309* Protein: 107.5
WEDNESDAY (12/11)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce and ¼ cup uncooked almonds
D: Crock Pot Picadillo Stuffed Peppers (recipe x 2)
Whole Energy: 1,254* Protein: 102
THURSDAY (12/12)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce
D: Hen Parmesan (½ recipe) and Pasta with Roasted Broccoli, Garlic and Oil
Whole Energy: 1,299* Protein: 103.5
FRIDAY (12/13)
B: PB + J Yogurt
L: LEFTOVER Crock Pot Picadillo Stuffed Peppers and ¼ cup uncooked almonds
D: Shrimp with Tuscan White Beans, Spinach and Feta and Mediterranean Quinoa Salad
Whole Energy: 1,222* Protein: 101.5
SATURDAY (12/14)
B: Traditional Egg Salad on Protein Bagels (recipe x 2) with an orange
L: Sesame Crusted Tuna Steak on Arugula
D: DINNER OUT
Whole Energy: 701* Protein: 55.5
SUNDAY (12/15)
B: Protein Bagels with 2 tablespoons gentle cream cheese, 2 ounces smoked salmon and 4 pink onion rings
L: Sausage Tortellini Soup
D: Air Fryer Breaded Hen Breast Bites
Whole Energy: 1,200* Protein 106.5
*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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and many others.
**Make an additional 2 cups rice for dinner Wednesday.
Procuring record
Produce
- 1 handful of pink seedless grapes
- 4 medium oranges
- 1 medium PLUS 1 massive lemon
- 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
- 1 small cucumber
- 1 medium English cucumber
- 4 Persian (mini) cucumbers (can sub one other medium English, if desired)
- 7 medium pink bell peppers (with flat bottoms)
- 2 massive heads garlic
- 1 (2-inch) piece recent ginger
- 1 pound child gold or pink potatoes
- 2 (2.2-pound) spaghetti squashes
- 1 small bag child carrots
- 1 small bunch celery
- 1 ½ kilos broccoli florets
- 1 small bunch scallions
- 1 small bunch/container recent chives (can sub scallion greens for garnish on Egg Salad, if desired)
- 1 small bunch/container recent sage
- 1 small bunch recent basil or Italian parsley (optionally available garnish for Hen Parmesan)
- 1 small bunch recent cilantro
- 2 medium heads Romaine lettuce
- 1 (1-pound) clamshell/bag child arugula
- 1 (1-pound) clamshell/bag child spinach
- 1 small vine-ripened tomato
- 1 dry pint cherry or grape tomatoes
- 1 massive pink onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 package deal turkey chorizo
- 1 (8-ounce) package deal smoked salmon
- 1 ¼ kilos sushi grade tuna (purchase frozen or if recent, purchase nearer to Saturday)
- 1 pound massive peeled and deveined shrimp
- 3 ½ kilos (7) boneless, skinless rooster breasts (can sub 6 ½ ounces canned rooster or
- rotisserie rooster breast for 1 uncooked [8-ounce] breast, for Buffalo Hen Salad, if desired)
- ½ pound candy Italian rooster sausage
- 2 ½ kilos 93% lean floor beef
Condiments and Spices
- Additional 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)
- Garlic powder
- Sizzling sauce, reminiscent of Cholula
- Mayonnaise
- Paprika
- Honey
- Non-obligatory bagel toppings: reminiscent of every thing bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Frank’s RedHot sauce
- Purple wine vinegar
- Toasted sesame oil
- Black and white sesame seeds
- Balsamic vinegar
- Soy sauce*
- Dijon mustard
- Dried oregano
- Cumin
- Bay leaves
- Italian seasoning
Dairy & Misc. Refrigerated Gadgets
- 1 (9-ounce) package deal three cheese tortellini (reminiscent of Buitoni)
- 1 bottle gentle blue cheese dressing (or components to make your individual)
- 1 (18-pack) massive eggs
- 1 small tub gentle cream cheese
- 1 small field butter (can sub 1 tablespoon olive oil in Hen Parmesan, if desired)
- 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
- 2 (5.3-ounce) containers nonfat plain Chobani yogurt
- 1 small wedge recent Parmesan or Parmigiano Reggiano cheese
- 1 small wedge recent Pecorino Romano cheese
- 1 small package deal cotija, queso blanco or queso fresco (can sub 2 tablespoons feta or cheddar in Chorizo Bowl, if desired)
- 1 (16-ounce) bag shredded part-skim mozzarella cheese (I like Polly-O)
- 1 (8-ounce) bag shredded lowered fats cheddar cheese
- 1 small package deal common or lowered fats feta cheese
Grains*
- 1 small package deal unbleached all-purpose or entire wheat flour
- 1 medium package deal dry brown rice (or 5 cups pre-cooked)
- 1 small package deal dry quinoa
- 1 (16-ounce) package deal brief pasta (reminiscent of penne or rigatoni)
- 1 package deal seasoned breadcrumbs
Canned and Jarred
- 1 small jar lowered sugar grape jelly
- 1 small jar lowered fats peanut butter
- 1 (15-ounce) can chickpeas
- 1 (15-ounce) can no salt added cannellini beans
- 1 (6-ounce) can wild albacore tuna (I like American Tuna)
- 1 small jar capers
- 1 small jar pitted Kalamata olives
- 1 jar Higher than Bouillon Roasted Hen Base
- 1 (32-ounce) carton unsalted rooster bone broth
- 1 (15-ounce) can low sodium rooster broth
- 1 (8-ounce) can tomato sauce
- 1 jar tomato basil marinara (or components to make your individual)
Misc. Dry Items
- 1 small package deal unsalted peanuts (if shopping for from bulk bin, you want 1 teaspoon)
- 1 small package deal uncooked almonds (if shopping for from bulk bin, you want ¼ cup)
- Baking powder
*You should buy gluten free, if desired
