A free, 7-day excessive protein, excessive fiber food regimen meal plan together with breakfast, lunch and dinner concepts and a procuring record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Weight-reduction plan Meal Plan
Following a meal plan that’s excessive in protein and fiber is without doubt one of the best methods to really feel higher with out overthinking your food regimen. These two vitamins collectively assist preserve you full longer, so that you’re much less more likely to snack or overeat througout the day.
Protein helps construct muscle and retains you energized. Fiber helps with digestion and prevents blood sugar ups and downs. Collectively, they enable you really feel full longer and preserve your power regular.
A high-protein, high-fiber food regimen can assist with weight management, digestion, and coronary heart well being with out feeling restrictive. It’s extra about selecting filling meals than chopping issues out.
Replace About New WW Factors Plan
For all my WW associates, WW added new 0 level meals (yay for oatmeal!) however it would take time for me to replace my recipes. To date I’ve every thing from 2025 to 2018 up to date. The good information is each recipe on my website is linked to WW recipe builder (solely works out of your cellphone) so it would mechanically provide the new factors.
Why Excessive Protein?
As lots of you understand, I’ve been following a high-protein food regimen for the previous few years for muscle acquire, 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 numerous you wrestle with hitting your protein objectives, 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!
To achieve my protein objectives, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure how a lot protein it is best to eat in a day, this article could also be useful.
How It Works
Should you’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 favor, you’ll be able to seek for recipes by course within the index. Relying in your objectives, it is best to goal for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your objectives, your age, weight, and so on. All the time discuss to your nutritionist or dietician to your particular wants.
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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 issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case 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’ll be able to 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 record, 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 nicely. I hope you’ll love this as a lot as I do!
Purchase the Skinnytaste meal planner right here:
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 subsequent day. The grocery record is complete and contains every thing you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.
MONDAY (1/19)
B: Meal Prep Breakfast Taco Scramble
L: Rooster Brown Rice Bowl (recipe x 2)
D: Spaghetti Squash Enchilada Bowls with ¼ low fats plain Greek yogurt and Fiesta Bean Salad
Whole Energy: 1,463* Protein: 123g Fiber: 28.5g
TUESDAY (1/20)
B: Meal Prep Breakfast Taco Scramble
L: Rooster Brown Rice Bowl
D: 1 ½ cups Turkey White Bean Pumpkin Chili with Cornbread Muffins
Whole Energy: 1,485* Protein: 146g Fiber: 29g
WEDNESDAY (1/21)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Air Fryer Steak with a Baked Candy Potato with 2 teaspoons butter and String Beans with Garlic and Oil
Whole Energy: 1,444* Protein: 126g Fiber: 27g
THURSDAY (1/22)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Turkey White Bean Pumpkin Chili with Cornbread Muffins
D: Rooster Scampi and Arugula Salad
Whole Energy: 1,472* Protein: 132.5g Fiber: 25.5g
FRIDAY (1/23)
B: Carrot Banana Protein Smoothie with ¼ cup low fats plain Greek yogurt
L: Tuna Egg Salad wrap with a complete wheat low carb tortilla and an orange
D: Mediterranean Sea Bass with Quinoa and 1 cup steamed broccoli
Whole Energy: 1,409* Protein: 125g Fiber: 46g
SATURDAY (1/24)
B: Apple Chia Pudding with Peanut Butter (recipe x 2)
L: White Bean Soup with Sausage (recipe x 2) and a couple of ounces sourdough bread
D: DINNER OUT
Whole Energy: 846* Protein: 63.5g Fiber: 19g
SUNDAY (1/25)
B: Breakfast Quesadilla (recipe x 4) with 1 ounce avocado and Pico de Gallo
L: White Bean Soup with Sausage and a couple of ounces sourdough bread
D: Spatchcock Rooster with Candy Potatoes
Whole Energy: 1,405* Protein: 125g Fiber: 32g
*That is only a information, girls ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Procuring Record
Produce
- 1 (ripe) banana
- 2 giant apples
- 1 medium orange
- 1 medium PLUS 1 giant lemon
- 5 medium limes
- 1 medium (6-ounce) PLUS 1 giant (7-ounce) Hass avocados
- 1 giant pink bell pepper
- 1 medium inexperienced bell pepper
- 1 medium jalapeno or serrano peppers
- 3 medium heads garlic
- 3 giant shallots
- 2 small spaghetti squashes
- 1 small bag child carrots
- 1 pound child gold or pink potatoes
- 4 small PLUS 3 medium candy potatoes
- 1 pound recent inexperienced beans
- 2 giant heads broccoli florets
- 1 medium head fennel
- 1 giant bunch scallions (you want about 10)
- 1 small bunch recent cilantro
- 1 small bunch recent Italian parsley
- 1 small bunch/container recent rosemary
- 1 small bunch/container recent basil
- 1 medium bunch kale
- 1 (1-pound) clamshell/bag child arugula
- 1 (5-ounce) clamshell/bag child spinach
- 4 medium vine-ripened tomatoes
- 1 (1-pound) container cherry or grape tomatoes
- 1 small pink onion
- 2 small PLUS 1 medium yellow onions
- 1 small white onion
Meat, Poultry and Fish
- 1 (3 ½ pound) complete hen
- 2 ¼ kilos boneless, skinless hen breasts
- 3 kilos 99% lean floor turkey
- 2 ½ kilos 93% lean floor turkey
- 1 small package deal hen breakfast sausage hyperlinks (should buy frozen, if desired)
- 1 ½ kilos (4) sirloin steaks
- 1 ½ kilos (4) skinless Chilean sea bass, halibut, cod or striped bass
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)
- Adobo seasoning
- Garlic powder
- Cumin
- Chili powder
- Mexican scorching chili powder
- Paprika
- Oregano
- Turmeric
- Vanilla extract
- Maple syrup
- Floor cinnamon
- Sriracha sauce
- Mayonnaise
- Thyme
- Marjoram
- Dried fennel
- Crushed pink pepper flakes
- Bay leaves
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack giant eggs
- 1 pint liquid egg whites
- 1 quart skim milk, unsweetened almond milk or milk of your selection
- 1 small field butter
- 1 (16-ounce) container low fats cottage cheese
- 1 (16-ounce) container low fats plain Greek yogurt
- 1 (16-ounce) container nonfat plain Greek yogurt
- 1 (5.3-ounce) container complete milk plain Greek yogurt
- 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
- 1 (8-ounce) bag lowered fats cheddar cheese
- 1 small block/wedge gruyere cheese
- 1 small wedge recent Parmesan cheese
Grains*
- 1 package deal (burrito measurement) low carb complete wheat tortillas (comparable to Mission or La Tortilla Manufacturing facility)
- 1 medium loaf sourdough bread
- 1 package deal complete wheat angel hair pasta (I like Delallo)
- 1 small package deal dry brown rice (or 1 cup pre-cooked)
- 1 small package deal dry quinoa
- 1 small package deal coarse cornmeal
- 1 small package deal unbleached all-purpose flour
Canned and Jarred
- 1 (15-ounce) can black beans
- 1 (15-ounce) can chickpeas
- 4 (15-ounce) cans cannellini or northern beans
- 1 (29-ounce) can tomato sauce
- 1 (28-ounce) can complete peeled tomatoes
- 1 (4.5-ounce) can chopped inexperienced chilies
- 1 (15-ounce) can pumpkin puree
- 1 small can/jar chipotle chilis in adobo
- 1 (2.6-ounce) packet gentle tuna in water
- 1 small jar kalamata olives
- 1 small jar creamy pure peanut butter
- 2 (32-ounce) cartons hen inventory
- 1 (14-ounce) can lowered sodium hen or vegetable broth
- 1 (32-ounce) carton low sodium hen broth
Frozen
- 1 small package deal corn kernels
Misc. Dry Items
- 1 small package deal granulated sugar
- 1 single serve package deal unflavored protein powder
- 1 small package deal floor flax (meal)
- 1 small package deal chia seeds
- 1 bottle dry white wine
- Baking powder
*You should purchase gluten free, if desired