A free, 7-day excessive protein, excessive fiber food plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Eating regimen Meal Plan
Following a meal plan that’s excessive in protein and fiber is likely one of the best methods to really feel higher with out overthinking your food plan. 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 make it easier to really feel full longer and preserve your vitality regular.
A high-protein, high-fiber food plan might help with weight management, digestion, and coronary heart well being with out feeling restrictive. It’s extra about selecting filling meals than slicing issues out.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it can take time for me to replace my recipes. To this point I’ve the whole lot from 2025 to 2018 up to date. The nice information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it can routinely provide the new factors.
Why Excessive Protein?
As a lot of , I’ve been following a high-protein food 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know quite a lot of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When you 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 achieve 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 at the least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re unsure how a lot protein it’s best to eat in a day, this article could also be useful.
How It Works
When 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 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’s best to intention for at the least 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and many others. All the time discuss to your nutritionist or dietician in your particular wants.
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These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney operate might have to restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.
Lastly, in case you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! When 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!
Final Skinnytaste Meal Planner
Get the Skinnytaste Final Meal Planner! The 52 week spiral sure 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!
Purchase the Skinnytaste meal planner right here:
Excessive Protein Eating regimen 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 the whole lot you should make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.
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 an entire 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, ladies ought to intention for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants.
Buying Checklist
Produce
- 1 (ripe) banana
- 2 massive apples
- 1 medium orange
- 1 medium PLUS 1 massive lemon
- 5 medium limes
- 1 medium (6-ounce) PLUS 1 massive (7-ounce) Hass avocados
- 1 massive purple bell pepper
- 1 medium inexperienced bell pepper
- 1 medium jalapeno or serrano peppers
- 3 medium heads garlic
- 3 massive shallots
- 2 small spaghetti squashes
- 1 small bag child carrots
- 1 pound child gold or purple potatoes
- 4 small PLUS 3 medium candy potatoes
- 1 pound recent inexperienced beans
- 2 massive heads broccoli florets
- 1 medium head fennel
- 1 massive 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 purple onion
- 2 small PLUS 1 medium yellow onions
- 1 small white onion
Meat, Poultry and Fish
- 1 (3 ½ pound) complete rooster
- 2 ¼ kilos boneless, skinless rooster breasts
- 3 kilos 99% lean floor turkey
- 2 ½ kilos 93% lean floor turkey
- 1 small package deal rooster breakfast sausage hyperlinks (can purchase 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 sizzling chili powder
- Paprika
- Oregano
- Turmeric
- Vanilla extract
- Maple syrup
- Floor cinnamon
- Sriracha sauce
- Mayonnaise
- Thyme
- Marjoram
- Dried fennel
- Crushed purple pepper flakes
- Bay leaves
Dairy & Misc. Refrigerated Gadgets
- 1 18-pack massive eggs
- 1 pint liquid egg whites
- 1 quart skim milk, unsweetened almond milk or milk of your alternative
- 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 decreased fats Mexican cheese mix
- 1 (8-ounce) bag decreased 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 (resembling 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 rooster inventory
- 1 (14-ounce) can decreased sodium rooster or vegetable broth
- 1 (32-ounce) carton low sodium rooster 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
