A free, 7-day high protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embody macros and Weight Watchers factors.
7 Day Excessive Protein Food plan Meal Plan
Whether or not you’re celebrating Christmas, Hanukkah, or Kwanzaa, I want you and your loved ones a joyous, wholesome, and blessed holiday season. Want a dish to convey or concepts for entertaining at residence? From roast beef to latkes, breakfast casseroles to pancake breakfasts, or mocktails to desserts, I’ve acquired you lined!
A Phrase Concerning the New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it’s going to take time for me to replace my recipes. The nice information is each recipe on my website is linked to WW recipe builder (solely works out of your telephone) so it’s going to mechanically provide the new factors. I’ll begin updating the factors however it will be a HUGE assist if you’re on my website and see the brand new factors, to depart a touch upon that recipe so I can shortly replace it!
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein eating regimen 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 targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to get pleasure from it, I’ll share 1 or 2 every month. Plus, I’m engaged on a high-protein cookbook, so keep tuned!
To succeed in my protein targets, I sometimes divide it throughout three meals. For instance, if my objective 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 happen to’re unsure how a lot protein it’s 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 so on. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, it’s best to intention for a minimum of 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician on your particular wants.
Be aware
These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could have to restrict protein to keep away from problems. It’s all the time 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, should you’re on Fb 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 happen to want to get on the e-mail checklist, 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 essential bodily capabilities. Meals excessive in protein hold you feeling fuller longer and will enhance metabolism. With my exclusive 4 week series, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it simple to achieve your targets, keep wholesome and robust!
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 checklist is complete and consists of every part you’ll want to make all meals on the plan. Add some high protein snacks that can assist you attain your protein targets.
MONDAY (12/23)
B: Savory Cottage Cheese Bowls
L: Tuna Egg Salad with 2 skinny slices complete grain bread
D: Sheet Pan Balsamic-Herb Chicken and Vegetables and Mashed Sweet Potatoes
Whole Energy: 1,079* Protein: 92.5g
TUESDAY (12/24)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Apple and Grape Fall Fruit Salad
L: Shrimp Ceviche and Hot Spinach Artichoke Dip with 12 tortilla chips, Stuffed Mushrooms with Broccoli Rabe and Sausage
D: Homemade Spinach Manicotti and Kale with Brussels Sprouts Salad with Parmesan and Pecans
Whole Energy: 1,271* Protein: 95g
WEDNESDAY (12/25)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and Apple and Grape Fall Fruit Salad
L: Dirty Martini Dip with 11 pretzel chips, Oysters Rockefeller and Air Fryer Chicken Wings
D: Honey Baked Spiral Ham with Scalloped Potato Gratin and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans
Whole Energy: 1,578* Protein: 99g
THURSDAY (12/26)
B: Savory Cottage Cheese Bowls
L: Tuna Egg Salad with 2 skinny slices complete grain bread
D: Split Pea Soup with Ham and Lemony Hearts of Palm Salad with Avocado
Whole Energy: 1,216* Protein: 90.5g
FRIDAY (12/27)
B: Savory Cottage Cheese Bowls
L: LEFTOVER Split Pea Soup with Ham
D: Shrimp and Andouille Sheet Pan Dinner with ¾ cup brown rice**
Whole Energy: 1,153* Protein: 93g
SATURDAY (12/28)
B: Sausage Cheese and Veggie Breakfast Casserole
L: Cajun Fried Rice
D: DINNER OUT
Whole Energy: 731* Protein: 56.5g
SUNDAY (12/29)
B: LEFTOVER Sausage Cheese and Veggie Breakfast Casserole
L: Air Fryer Chicken Milanese with Mediterranean Salad
D: Braised Brisket with Potatoes and Carrots and Spiralized Sweet Potato Latkes
Whole Energy: 1,210* Protein: 115.5g
*That is only a information, ladies 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 meals akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.
**Make an additional 3 cups brown rice for lunch Saturday.
Procuring checklist
Produce
- 1 pound seedless inexperienced grapes
- 1 ½ kilos Gala apples
- 1 medium orange
- 1 small PLUS 3 medium lemons
- 9 medium limes
- 1 medium pomegranate (or 1 small bundle tendrils)
- 1 medium (6-ounce) Hass avocado
- 6 Persian (mini) cucumbers
- 1 medium zucchini
- 2 medium heads garlic
- 3 medium PLUS 2 massive shallots
- 2 medium jalapenos
- 3 medium PLUS 1 massive crimson bell peppers
- 5 ounces sliced shiitake mushrooms
- 1 pound PLUS 5 ounces complete child bella or crimini mushrooms
- ½ pound asparagus
- 1 small bunch celery
- 5 massive carrots
- 1 pound broccoli florets
- 1 small head (or medium bag pre-cut) cauliflower
- 1 small bundle riced cauliflower (should purchase frozen, if desired)
- ½ pound Brussels sprouts (or 4 cups pre-shredded)
- 2 ½ kilos (6 medium) Yukon Gold potatoes
- 2 kilos (8 medium) crimson potatoes
- 4 medium PLUS 1 massive candy potatoes (about 2 ¾ kilos complete)
- 1 massive bunch broccoli rabe or rapini (you want 3 cups)
- 1 massive bunch scallions (you want about 12)
- 1 small bunch/container recent chives
- 1 small bunch/container recent oregano (can sub 1 teaspoon dry in Stuffed Mushrooms, if desired)
- 1 small bunch/container recent basil
- 1 small bunch/container recent thyme
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 massive head Romaine lettuce
- 1 (1-pound) clamshell/bag child spinach
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child kale
- 1 (5-ounce) clamshell/bag combined greens
- 2 medium heirloom tomatoes
- 1 dry pint grape or cherry tomatoes
- 1 small PLUS 1 medium PLUS 1 massive crimson onions
- 1 medium PLUS 4 massive white onions
- 1 small PLUS 2 medium yellow onions
Meat, Poultry and Fish
- 1 (3-ounce) bundle Nova lox (serves 2)
- 1 bundle center-cut bacon
- 1 ½ kilos rooster andouille sausage (you want 1 ½ kilos)
- 2 kilos candy Italian rooster sausage
- 1 (6 to 8-pound) spiral bone-in ham
- 1 (5-pound) beef brisket
- 24 medium dwell in shell oysters
- 2 ¼ kilos peeled and deveined massive or jumbo (wild) shrimp
- 20 rooster wingettes and drummettes
- 1 pound boneless, skinless rooster breasts
- 2 kilos (8) thin-sliced rooster breast cutlets
Condiments and Spices
- Additional virgin olive oil
- Vegetable or grapeseed oil
- Cooking spray
- Olive oil spray (or get a Misto oil mister)
- Kosher salt (I like Diamond Crystal)
- Pepper grinder (or recent peppercorns)
- Pure maple syrup
- Honey
- Vanilla extract
- Common or gentle mayonnaise
- Crushed crimson pepper flakes
- Garlic powder
- Onion powder
- Paprika
- Dried oregano
- Dried thyme
- Floor sage
- Lowered sodium soy sauce*
- Sriracha sauce or Louisiana-style scorching sauce
- Pink wine vinegar
- Balsamic vinegar
- Apple cider vinegar
- Champagne vinegar
- Dijon mustard
- Bay leaves
- Nutmeg
- Creole seasoning
- Cayenne pepper
- Low sodium Cajun seasoning
Dairy & Misc. Refrigerated Objects
- 1 small carton pineapple juice
- 1 small bottle pomegranate juice (akin to POM Great)
- 3 dozen massive eggs
- 1 pint liquid egg whites
- 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
- 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
- 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
- 1 (16-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) container gentle bitter cream
- 1 (8-ounce) block decreased fats cream cheese
- 1 small field common unsalted butter
- 1 small field gentle butter (can sub common butter or purchase whipped butter in Potato Gratin, if desired)
- 1 quart nonfat milk
- 1 pint 1% milk
- 1 (8-ounce) carton half and half
- 1 (8-ounce) bag PLUS 1 (16-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) block or bag shredded Gruyere cheese
- 1 (8-ounce) block or bag shredded decreased fats sharp cheddar
- 1 massive wedge recent Parmesan or Parmigiano Reggiano cheese
- 1 small wedge recent Pecorino Romano (can sub 3 tablespoons Parmesan in Oysters Rockefeller, if desired)
- 1 (8-ounce) block feta cheese
- 1 (8-ounce) bundle gorgonzola cheese
Grains*
- 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
- 1 massive bag tortilla chips
- 1 massive bag pretzel crisps
- 1 bundle plain breadcrumbs (can sub 3 tablespoons panko in Stuffed Mushrooms, if desired)
- 1 bundle plain panko breadcrumbs
- 1 small bundle white complete wheat flour
- 1 small bag dry brown rice (or 6 cups pre-cooked)
Canned and Jarred
- 1 (12-ounce) jar roasted crimson bell peppers
- 1 (14-ounce) can hearts of palm
- 1 (13.75-ounce) can/jar artichoke hearts in water
- 1 small jar martini olives
- 2 (2.6-ounce) packets gentle tuna in water
- 1 massive jar marinara (or ingredients to make your own)
- 2 (32-ounce) cartons low sodium rooster broth
- 1 (32-ounce) carton beef broth
- 1 (4-ounce) can tomato paste
Frozen
- 2 (10-ounce) packages chopped spinach
Misc. Dry Items
- 1 small bundle brown sugar
- 1 mini bottle white wine
- 1 mini bottle gin or vodka (for Soiled Martini Dip)
- Baking powder
- 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 3 tablespoons)
- 1 (6-ounce) bundle pecan halves
- 1 (16-ounce) bag dry break up peas
*You should purchase gluten free, if desired
For the vacation recipes, regulate ingredient quantities primarily based on crowd dimension. Grocery checklist is created utilizing variety of servings listed on recipe web page
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