A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embrace macros and Weight Watchers factors.
7 Day Excessive-Protein Excessive-Fiber Weight-reduction plan Meal Plan
I hope everybody had an awesome vacation! I believed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace not less than 120g of protein and 25g of fiber day by day that can assist you meet your targets!
Let’s discuss goals- why do some targets stick, and others don’t? We’ve all been there—writing down a New 12 months’s decision or setting an enormous aim, however by February, it’s a distant reminiscence. So, what’s the distinction between targets that stick and people who fizzle out?
It usually comes right down to how we set these targets within the first place. Whereas it’s straightforward to say you wish to get fitter, research extra, or journey, it’s the plan behind these targets that make the distinction. With out a roadmap, it’s a lot tougher to observe via.
That’s the place SMART targets are available..
SMART is an acronym that stands for:
- Specific: The aim is evident and unambiguous. As an alternative of claiming, “I wish to be more healthy,” you may say, “I’ll work out 3 times per week.”
- Measurable: You’ll want to observe your progress. So, as an alternative of “I wish to learn extra,” a measurable aim could be “I’ll learn one ebook per 30 days.”
- Achievable: The aim must be reasonable. It’s essential to set a aim that challenges you, however doesn’t set you up for failure. For instance, setting a aim to “lose 20 kilos in a month” is likely to be an excessive amount of. As an alternative, goal for one thing like “lose 5 kilos over the subsequent two months.”
- Relevant: The aim ought to matter to you and align along with your values. In case your aim doesn’t resonate with what you care about, it’s straightforward to lose motivation. Ask your self, “Why is that this aim essential to me?”
- Time-bound: Each aim wants a deadline. A aim and not using a timeline is only a want. For instance, “I’ll end this course by March thirtieth” provides you one thing to goal for.
Setting targets with the SMART framework not solely provides you readability, but it surely additionally boosts your probabilities of success. It helps you create a roadmap that makes it simpler to remain on observe, keep motivated, and regulate when/if issues don’t go as deliberate.
Replace About New WW Factors Plan
For all my WW buddies, WW added new 0 level meals (yay for oatmeal!) however it is going to take time for me to replace my recipes. To this point I’ve every part from 2025 to 2018 up to date. The good information is each recipe on my web site is linked to WW recipe builder (solely works out of your telephone) so it is going to robotically provide the new factors.
Why Excessive Protein?
As lots of you already know, I’ve been following a high-protein food plan 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 lots 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 usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’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 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 may seek for recipes by course within the index. Relying in your targets, it is best to goal for not less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician to your particular wants.
Observe
These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform could must 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 in case you have any underlying well being circumstances.
Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be 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 record, you may 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 may 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 part you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.
MONDAY (1/5)
B: Excessive Protein Omelet with 1 slice complete grain toast and an orange
L: Air Fryer Greek Hen (recipe x 2) with ¾ cup quinoa
D: Lasagna Roll Ups with Cottage Cheese and 1 cup steamed broccoli
Complete Energy: 1,529* Protein: 123.5 g
TUESDAY (1/6)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Hen with ¾ cup quinoa
D: Gradual Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Complete Energy: 1,398* Protein: 127 g
WEDNESDAY (1/7)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Air Fryer Greek Hen with ¾ cup quinoa
D: LEFTOVER Gradual Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Complete Energy: 1,432* Protein: 131 g
THURSDAY (1/8)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Hen with ¾ cup quinoa
D: Asian Hen Meatballs with ½ cup brown rice, ½ cup steamed edamame and Roasted Broccoli
Complete Energy: 1,446* Protein: 122 g
FRIDAY (1/9)
B: Excessive Protein Omelet with 1 slice complete grain toast and an orange
L: Turkey Membership with an apple
D: Fish en Papillote over 1 cup complete wheat orzo and Oven Roasted Cauliflower
Complete Energy: 1,523* Protein: 120 g
SATURDAY (1/10)
B: Spinach Feta Frittata with an orange
L: Turkey Membership (recipe x 4) with an apple
D: DINNER OUT
Complete Energy: 676* Protein: 52 g
SUNDAY (1/11)
B: Whipped Cottage Cheese Bowls (recipe x 2) with an additional ½ cup combined berries
L: Salmon Caesar Salad and ¼ cup almonds
D: Gradual Cooker Coq a Vin with Garlic Mashed Potatoes
Complete Energy: 1,540* Protein: 120 g
*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. I’ve left loads of wiggle room so that you can add extra meals similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.
*Google doc
Buying Record
Produce
- 2 medium (ripe) bananas
- 5 medium apples (any selection)
- 6 medium oranges (any selection)
- 6 medium lemons
- 3 medium limes
- 1 (1-pound) container contemporary strawberries (should purchase frozen, if desired)
- 2 (6-ounce) containers raspberries or blackberries (should purchase frozen, if desired)
- 1 dry pint blueberries (should purchase frozen, if desired)
- 1 medium (6-ounce) Hass avocado
- 2 medium heads garlic
- 1 (2-inch) piece contemporary ginger
- 1 medium jalapeno (non-compulsory, for Southwestern Salad)
- 1 small crimson bell pepper
- 1 small bag child carrots
- 4 medium carrots
- 2 medium zucchini
- 2 kilos Yukon Gold potatoes
- 3 ½ kilos broccoli florets
- 1 massive head cauliflower
- 10 ounces white or child bella mushrooms
- 1 massive bunch scallions (you want about 10)
- 1 medium bunch contemporary cilantro
- 1 small bunch contemporary Italian parsley
- 1 small bunch/container contemporary dill
- 1 small bunch/container contemporary thyme
- 1 small bunch/container contemporary rosemary
- 1 small head Iceberg lettuce
- 1 massive head Romaine lettuce
- 1 (5-ounce) clamshell/bag child spinach
- 3 medium vine-ripened tomatoes
- 1 dry pint cherry or grape tomatoes
- 2 small crimson onions
- 3 medium yellow onions
Meat, Poultry and Fish
- 1 ½ kilos boneless, skinless hen breasts
- 4 massive bone-in hen thighs
- 4 hen drumsticks
- 1 pound 93% lean floor hen
- 1 ½ kilos (4) skin-on salmon fillets
- 1 ½ kilos (4) skinless white fish fillets similar to branzino, bass or flounder
- 1 package deal center-cut bacon
- 1 pound sliced deli turkey breast (I like Boar’s Head)
- 2 ½ kilos beef pot roast or chuck roast
Condiments and Spices
- Further 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 contemporary peppercorns)
- Turmeric
- Oregano
- Dijon mustard
- Common or gentle mayonnaise
- Garlic powder
- Onion powder
- Cumin
- Chili powder
- Cinnamon
- White vinegar
- Bay leaves
- Crushed crimson pepper flakes
- Decreased sodium soy sauce*
- Sesame oil
- Honey
- Sriracha sauce
- Sesame seeds
- Vanilla bean paste or vanilla extract
Dairy & Misc. Refrigerated Gadgets
- 1 dozen massive eggs
- 1 pint liquid egg whites
- 1 pint unsweetened almond milk or milk of your selection
- 1 (8-ounce) container nonfat milk
- 2 (32-ounce) containers low fats cottage cheese
- 1 small container gentle bitter cream
- 1 tub whipped butter
- 1 (8-ounce) bag shredded cheddar cheese (can sub mozzarella or feta in Excessive Protein Omelet, if desired)
- 1 (16-ounce) bag shredded part-skim mozzarella cheese
- 1 (8-ounce) bag shredded Monterey Jack, Oaxaca or queso chihuahua
- 1 small package deal feta cheese
- 1 medium wedge contemporary Parmesan or Parmigiano Reggiano
Grains*
- 1 loaf sliced complete grain bread (I like Dave’s Killer Bread)
- 1 massive package deal corn tortillas (you want 16)
- 1 package deal lasagna noodles (NOT no-boil)
- 1 package deal complete wheat orzo pasta
- 1 small package deal dry brown rice (or 2 cups pre-cooked)
- 1 small package deal dry quinoa (or 3 cups pre-cooked)
- 1 small package deal panko breadcrumbs
- 1 small package deal all-purpose unbleached flour
Canned and Jarred
- 1 (15.5-ounce) can chickpeas
- 1 (15.5-ounce) can black beans
- 1 (15.5-ounce) can white beans
- 1 (32-ounce) carton beef broth
- 1 (14-ounce) can common or low sodium hen broth
- 1 small jar pitted Kalamata olives
- 1 small jar Castelvetrano olives
- 1 small jar/can anchovy filets
- 1 small jar/can marinated artichoke hears
- 1 (4-ounce) can or (4.5-ounce) tube tomato paste
- 1 (14-ounce) can crushed common or hearth roasted tomatoes
- 1 jar marinara (or elements to make your individual)
- 1 small jar pesto
- 1 small can/jar chipotle in adobo
Frozen
- 1 small package deal shelled edamame
- 1 medium package deal corn kernels
Misc. Dry Items
- 1 small package deal unflavored protein powder
- 1 small package deal floor flax (meal)
- Monk fruit sweetener or sweetener of your selection
- 1 small package deal uncooked almonds (if shopping for from bulk bin, you want 1 cup)
- 1 small package deal slivered almonds (if shopping for from bulk bin, you want about ½ cup)
- Cornstarch
- 1 small bottle dry crimson wine, similar to Pinot Noir, Chianti or Burgundy
Non-Meals Gadgets
*You should buy gluten free, if desired
