This is a 7 -day free high -protein diet, including breakfast, lunch, dinner and shopping lists. All recipes include macros and weight Watchers points.
7th high -protein diet meal plan
I hope this month’s high -protein meal plan will help you get closer to the goal you set in 2025! After this plan, we will start again, alternating between general plans and high protein plans. As always, I would like to hear your opinion on whether this plan was helpful. What are your favorite high -protein meals and snacks?
Update for the new WW point plan
For all WW friends, WW added a new 0 -point food (oatmeal!), But it will take time to update the recipe. So far, everything from 2025 to 2018 has been updated. The good news is that all the recipes on my site are connected to the WW recipe builder (operating only on mobile phones), which automatically offers new points.
Why is it a high protein?
Elderly people with kidney, liver disease, gout, certain metabolic disorders, or reduced kidney function may require protein to avoid complications. Especially if you have underlying diseases, it is best to always consult a medical service provider or nutritionist before increasing the protein intake.
memo
Elderly people with kidney, liver disease, gout, certain metabolic disorders, or reduced kidney function may require protein to avoid complications. Especially if you have underlying diseases, it is best to always consult a medical service provider or nutritionist before increasing the protein intake.
Finally, if you are in Facebook, join my SKINNYTASTE FACEBOOK community who shares the recipes that everyone makes. You can join here. I like all the ideas that everyone shares! If you want to register on the email list, you may not miss your meal plans if you subscribe here!
Ultimate Skinny Tast Meal Planner
Get the best meal planner of SkinnyTave! The 52 -week spiral bound meal planner includes a weekly meal planning grid that can be torn and attached to the refrigerator if you want, a 12 -week meal plan, a 30 kind (15 new) recipes, and a list of torn foods. I like to start a week with thanks, affirmation, and intention, so I also included a space for this. I hope you like this too!
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High Protein Diet Meal Plan:
Breakfast and lunch from Monday to Friday are available for one person, and dinner and all meals on Saturday and Sunday are designed for four families. Some recipes offer enough food for lunch for two nights or the next day. The list of groceries is comprehensive and includes everything you need to prepare all your meals, depending on your plan. Add a high -protein snack that will help you achieve your protein goals.
Monday (1/27)
B: 2 scrambled eggs with morning sausage*and ½ mango
L: Salmon Caesar Salad* (½ recipe)
D: Gochujang Tofu Rice Bowl (Recipe X 2)
Total calories: 1,279 ** Protein: 104g
Tuesday (1/28)
B: 2 scrambled eggs with morning sausages, ½ mango
L: Salmon Caesar Salad
D: Light Sour Cream 2 Table Spoon, Avocado 1 ounces and Quick beef Chili
Total calories: 1,366 ** protein: 115g
Wednesday (1/29)
B: 2 Sunny Side -up eggs, morning sausages and oranges
L: Turkish club with 8 baby carrots
D: Chicken Divan with baked potatoes with airfryers
Total calories: 1,326 ** protein: 117.5g
Thursday (1/30)
B: 2 Sunny Side -up eggs, morning sausages and oranges
L: The rest of the chicken diban with 2 cups of mixed vegetables, 6 cherry tomatoes, ¼ cups of cucumbers, and 1 table spoon of Light Vinegret
D: Pasta with Italian Chicken Sausage, Escar Roll, Beans
Total calories: 1,188 ** Protein: 103.5g
Friday (1/31)
B: Carrot banana protein smoothie
L: The rest of the chicken diban with 2 cups of mixed vegetables, 6 cherry tomatoes, ¼ cups of cucumbers, and 1 table spoon of Light Vinegret
D: Black fish with Key Lime Tartar and the baked coke flower in the oven
Total calories: 1,209 ** protein: 113g
Saturday (2/1)
B: Tropical Chia Pudding Bref First Ball (Recipe X 2)
L: 3/4 cup of chicken salad with 1 piece of sourdow bread and 1 pear
D: dinner
Total calories: 692 ** protein: 49.5g
Sunday (2/2)
B: Classic egg salad in protein bagels with cottage cheese and tangerine
L: Fast Cabbage Slow Fassami Ruben Egg Roll
D: Slow cooker Hungary Gulash and 1 cup of egg noodles
Total calories: 1,494 ** protein: 102.5g
*Prepare Sunday night if you want.
** This is just guidelines and women should target about 1500 calories a day. Here is a useful calculator for estimating the required calories. There’s a plenty of shaking space to add more food, including coffee, drinks, fruits, snacks, desserts, and wine.
#You/Frozen foods that your family will not eat.
*Google documentation
Shopping list
Produce
- 2 small size + 1 large mango
- 2 medium orange
- 8 medium -sized tangerines (or cutty)
- Middle -sized lemon 2
- 2 medium size lime
- 2 key lime (if you can’t find a key, you can replace it with a small general lime)
- Middle -sized kiwi 2
- 4 medium size ships
- One banana ripe in medium size
- 2 middle garlic
- 1 small Charlotte
- One fresh ginger (2 inches)
- One small one (5 ounces) Haas Avocado
- Medium size red bell peppers
- 4 Russet or Idaho Potatoes (about 7 ounces each)
- 1 small cucumber
- One small bag baby carrot
- One small bundle of celery
- Two middle corn (or 1 small bag of frozen kernel)
- 1 ½ pound broccoli small flowers
- 1 big hair cortal flower
- One bundle of chives
- Small hair white cabbage ½
- 1 large bag of tricolor cosmetics (6 cups)
- One small hair romaine lettuce 1
- One mid -head escar roll
- One small hair Iceberg lettuce (if you want, you can subtract 2 romaine leaves from Turkish clubs)
- 1 (5 ounces) clam shells/bags mixed green
- One fresh white flavor of small bundles/courage
- 1 Little Bundle/Courage Fresh Sage
- 1 Little Bundle/Courage Fresh Deal
- A small bundle/fresh golfer (if you want, you can put decorative chives into the egg salad)
- 1 dry cherry or grape tomato
- One small tomato ripe with vines
- 1 small red onion
- 2 small ones + 1 medium size + 1 large yellow onion
Meat, poultry and fish
- 93% lean meat chopped turkey, pork, bison or chicken 1 pound
- 93% lean meat chopped beef 1 pound
- Beef Chuck Lost 2 pounds
- Center Cut Bacon 1 Pack
- Thinly sliced Delhi turkey breast 3 ounces
- Thinly sliced paramy or cornvif 6 ounces
- ¼ pound Italian chicken sausage
- Shelled wild salmon lean meat ¼ pound (2)
- Blocked white fish lean meat 1 ½ pound (4) (e.g. Mahihi, groper, red sea braide or tilapia)
- 1 Rotiseri Chicken
- 1 ½ pound (3 pieces)
Seasoning and spices
- Extra Virgin Olive Oil
- Canola oil
- Olive oil spray (or Misto Oil Uncle)
- Kosher salt (I like diamond crystals)
- Pepper grinders (or fresh pepper fruit)
- Fennel
- Red wine vinegar
- paprika
- pepper
- nutmeg
- Cayenne pepper
- turmeric
- Common mayonnaise or light mayonnaise
- Optional bagel toppings: Bagel sauce, sesame seeds, poppy seeds, garlic flakes, onion flakes, etc.
- Light Vinegrett (or make it yourself with the ingredients in the list)
- Dijon vinegar
- Seasoning salt
- ketchup
- Worcester sauce
- Franks Red Hot Sauce
- Onion powder
- Apple vinegar
- Red pepper place
- Soy sauce reduced sodium*
- Rice vinegar without seasoning
- Sesame oil
- honey
- cumin
- Pepper powder
- Garlic powder
- Mashed pepper flakes (in the case of pasta with options, Italian sausages)
- thyme
- oregano
- Caraway seeds
- Dried laurel
Dairy and other refrigeration items
- 18 Pack 1 Big egg
- One small egg roll is 1 wrapping paper
- 2 very hard tofu (14 ounces) packages
- 1 container or packaging sauce crout
- 1 light sour cream in a small container
- 1 small box butter
- 1 low -fat cottage cheese (16 ounces) (I like Good Culture)
- 1 (32 ounce) container
- One small container 1 low -fat sour cream
- 1 pint of no fat milk
- Mugidang Vanilla Almond Milk 1 Quart
- 1 chopped low -fat Swiss cheese (16 ounces) package
- One large wedge fresh parmesan cheese or parmigesianoesiano cheese
gig*
- One small lump of sourdow or whole grain slice bread
- Unbushed Multi -use flour 1 small package
- One thick yellow corn powder of a small packaging
- 1 pack of seasoned whole wheat bread
- One short pasta (16 ounces) packages such as Penne and Rotini
- 1 (12 ounce) Package egg noodles
- One drying brown rice of a small packaging (or 5 cups in advance)
Canned and JARRED
- 1 small bottle/anchovy fillet can
- 1 small bottle wasabi
- 1 black bean reduced sodium (15 ounces)
- Canellini bean 1 can (15 ounces)
- ROTEL sliced tomatoes with green peppers (10 ounces)
- 1 can tomato sauce (8 ounces)
- 1 crushed tomato can (15 ounces)
- 1 box of general or low sodium chicken broth (32 ounce)
- 1 low sodium beef broth (14 ounces)
- One small bottle deal pickle
Other fabrics
- One small packaging with a peas with no fragrance or a oil protein powder
- Monk fruit sweeteners or the desired sweeteners (if you want to use honey for dental pudding)
- Baking powder
- 1 small packaging granulate sugar
- One brown sugar of a small bag (optional, Gulashhus)
- One chopped sliced radish dried coconut (cup required if you buy it in a large number)
- One small package tooth seed (½ cup required if you buy it in a bulk)
- Perhaps or perhaps a small packaging made of powder
- One bottle of light beer, such as Corona Light, or a can (if desired, beef chili can be put into beef broth)
- 1 Small bottle dry sherry or white wine
*If you want, you can also purchase gluten -free
