7 Day Excessive-Protein Excessive-Fiber Food regimen Meal Plan

A free, 7-day excessive protein, excessive fiber weight-reduction plan 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 Food 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 weight-reduction plan. These two vitamins collectively assist preserve you full longer, so that you’re much less prone 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 show you how to really feel full longer and preserve your vitality regular.

A high-protein, high-fiber weight-reduction plan can assist with weight management, digestion, and coronary heart well being with out feeling restrictive. It’s extra about selecting filling meals than reducing issues out.

Why Excessive Protein?

As a lot of you realize, I’ve been following a high-protein weight-reduction plan for the previous few years for muscle acquire, 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 loads of you wrestle with hitting your protein objectives, 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 objectives, I sometimes divide it throughout three meals. For instance, if my purpose 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. If you happen to’re undecided 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 forth. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your objectives, it’s best to goal for a minimum of 1500 energy* per day. There’s nobody measurement suits all, this can vary by your objectives, your age, weight, and so forth. At all times speak to your nutritionist or dietician to your particular wants.

Be aware

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 all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being situations.

Lastly, when you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you possibly can 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 possibly can subscribe right here so that you by no means miss a meal plan!

Purchase the Skinnytaste meal planner right here:

Excessive Protein Food 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 following day. The grocery record is complete and consists of every thing you could 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: Hen 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: Hen 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: Hen 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 Hen 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.

*Google doc