A free, 7-day high protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day High Protein Diet Meal Plan
Amid the vacation chaos, it’s simple to stray from healthy eating habits. Finding steadiness will be robust, however these sluggish cooker and Instant Pot meals can simplify issues! Quick and straightforward dinner concepts like these can assist maintain your busy schedule in verify whereas nonetheless staying on observe together with your health objectives. This high protein Ropa Vieja is certain to heat up your loved ones on these chilly winter nights!
Why High Protein?
As a lot of you recognize, I’ve been following a high-protein weight loss plan for the previous few years for muscle achieve, and it’s been a complete recreation 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 a number of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If 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!
To attain 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. If you’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’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra food, espresso, drinks, fruits, snacks, dessert, and so forth. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Depending in your objectives, it is best to intention for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and so forth. Always discuss to your nutritionist or dietician on your particular wants.
Note
Those with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate might have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying health circumstances.
Lastly, for those who’re on Facebook be a part of my Skinnytaste Facebook Community 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! If you want to get on the e-mail checklist, you possibly can subscribe right here so that you by no means miss a meal plan!
Ultimate Skinnytaste Meal Planner
Get the Skinnytaste Ultimate 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 nicely. I hope you’ll love this as a lot as I do!
Buy the Skinnytaste meal planner right here:
I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits! Protein is an macronutrient that aids in lots of necessary bodily capabilities. Foods high in protein maintain you feeling fuller longer and will enhance metabolism. With my unique 4 week collection, created particularly for Relish+ members, you’ll get 4 weeks of high protein breakfast, lunch and dinner, making it simple to succeed in your objectives, keep healthy and powerful!
High Protein Diet 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 checklist is complete and consists of every thing you might want to make all meals on the plan. Add some high protein snacks that will help you attain your protein objectives.
MONDAY (12/9)
B: Chorizo Breakfast Bowls
L: Buffalo Chicken Salad with 2 tablespoons gentle blue cheese dressing and ½ cup sliced cucumbers
D: Spaghetti Squash Crust Pizza (recipe x 2) and Arugula Salad
Total Calories: 1,247* Protein: 96.5
TUESDAY (12/10)
B: Chorizo Breakfast Bowls
L: Buffalo Chicken Salad with 2 tablespoons gentle blue cheese dressing and ½ cup sliced cucumbers
D: Crock Pot Picadillo with ¾ cup brown rice** and a couple of ounces avocado
Total Calories: 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)
Total Calories: 1,254* Protein: 102
THURSDAY (12/12)
B: Chorizo Breakfast Bowls
L: Chickpea Tuna Salad over 2 cups chopped romaine lettuce
D: Chicken Parmesan (½ recipe) and Pasta with Roasted Broccoli, Garlic and Oil
Total Calories: 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
Total Calories: 1,222* Protein: 101.5
SATURDAY (12/14)
B: Classic Egg Salad on Protein Bagels (recipe x 2) with an orange
L: Sesame Crusted Tuna Steak on Arugula
D: DINNER OUT
Total Calories: 701* Protein: 55.5
SUNDAY (12/15)
B: Protein Bagels with 2 tablespoons gentle cream cheese, 2 ounces smoked salmon and 4 crimson onion rings
L: Sausage Tortellini Soup
D: Air Fryer Breaded Chicken Breast Bites
Total Calories: 1,200* Protein 106.5
*This is only a information, women 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 food similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 2 cups rice for dinner Wednesday.
Shopping checklist
Produce
- 1 handful of crimson 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 crimson bell peppers (with flat bottoms)
- 2 massive heads garlic
- 1 (2-inch) piece recent ginger
- 1 pound baby gold or crimson potatoes
- 2 (2.2-pound) spaghetti squashes
- 1 small bag baby 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 Chicken Parmesan)
- 1 small bunch recent cilantro
- 2 medium heads Romaine lettuce
- 1 (1-pound) clamshell/bag baby arugula
- 1 (1-pound) clamshell/bag baby spinach
- 1 small vine-ripened tomato
- 1 dry pint cherry or grape tomatoes
- 1 massive crimson onion
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 bundle turkey chorizo
- 1 (8-ounce) bundle 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 Chicken Salad, if desired)
- ½ pound candy Italian rooster sausage
- 2 ½ kilos 93% lean floor beef
Condiments and Spices
- Extra 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
- Hot sauce, similar to Cholula
- Mayonnaise
- Paprika
- Honey
- Optional bagel toppings: similar to every thing bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
- Frank’s RedHot sauce
- Red 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 Items
- 1 (9-ounce) bundle three cheese tortellini (similar to Buitoni)
- 1 bottle gentle blue cheese dressing (or elements to make your personal)
- 1 (18-pack) massive eggs
- 1 small tub gentle cream cheese
- 1 small field butter (can sub 1 tablespoon olive oil in Chicken Parmesan, if desired)
- 1 (16-ounce) container low fats cottage cheese (I like Good Culture)
- 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 bundle 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 diminished fats cheddar cheese
- 1 small bundle common or diminished fats feta cheese
Grains*
- 1 small bundle unbleached all-purpose or complete wheat flour
- 1 medium bundle dry brown rice (or 5 cups pre-cooked)
- 1 small bundle dry quinoa
- 1 (16-ounce) bundle quick pasta (similar to penne or rigatoni)
- 1 bundle seasoned breadcrumbs
Canned and Jarred
- 1 small jar diminished sugar grape jelly
- 1 small jar diminished 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 Better than Bouillon Roasted Chicken 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 elements to make your personal)
Misc. Dry Goods
- 1 small bundle unsalted peanuts (if shopping for from bulk bin, you want 1 teaspoon)
- 1 small bundle uncooked almonds (if shopping for from bulk bin, you want ¼ cup)
- Baking powder
*You should buy gluten free, if desired
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