7 Day Excessive-Protein Excessive-Fiber Weight loss plan Meal Plan

A free, 7-day excessive protein, excessive fiber weight loss program meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.

7 Day Excessive-Protein Excessive-Fiber Weight loss plan Meal Plan

Excessive-protein diets get a whole lot of love—for weight reduction, muscle constructing, and staying full longer. However for those who’re loading up on protein and skipping fiber, you’re lacking a key piece of the puzzle.

Following a high-protein weight loss program is benficial and helps you are feeling full—however fiber amplifies that impact. Including in excessive fiber meals cut back cravings and snacking, slows digestion and stabilizes blood sugar. Fiber feeds the great micro organism in your intestine. These microbes assist with digestion, immunity, and even temper! This week’s meal plan provides you with no less than 120g of protein and 25g of fiber day by day that will help you meet your objectives!

Why Excessive Protein?

As lots of you realize, I’ve been following a high-protein weight loss program for the previous few years for muscle achieve, 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 a whole lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I intention for no less than 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein it is best to eat in a day, this article could also be useful.

How It Works

For those who’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 favor, you possibly can seek for recipes by course within the index. Relying in your objectives, it is best to intention for no less than 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and many others. All the time discuss to your nutritionist or dietician on your particular wants.

Notice

These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform might have to restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail listing, 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 Weight loss 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 following day. The grocery listing is complete and consists of every thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.

MONDAY (1/12)
B: Egg White Grill and a couple of clementines
L: Ahi Tuna Poke Stacks
D: Spicy Sriracha Tofu Rice Bowl with Roasted Broccoli

Whole Energy: 1,591* Protein: 126.5 g

TUESDAY (1/13)
B: Egg White Grill and a couple of clementines
L: Ahi Tuna Poke Stacks
D: Skillet Floor Turkey Taco Cauliflower Rice with 2 tablespoons shredded Mexican mix cheese and Fast Black Beans

Whole Energy: 1,460* Protein: 127.5 g

WEDNESDAY (1/14)
B: Egg White Grill and a couple of clementines
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Air Fryer Bacon Wrapped Pork Tenderloin with Harvest Kale Salad with Roasted Winter Squash

Whole Energy: 1497* Protein: 127 g

THURSDAY (1/15)
B: Egg White Grill and a couple of clementines
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Cheeseburger Crunch Wrap (recipe x 2) with Skinny Garlic Parmesan Fries (recipe x 2)

Whole Energy: 1,465* Protein: 128 g

FRIDAY (1/16)
B: Savory Cottage Cheese Bowl with an additional tablespoon pistachios
L: Rooster Egg Roll Bowls with 1 cup steamed edamame
D: Shrimp Fajitas with Greatest Guacamole (½ recipe) and 12 tortilla chips
Whole Energy: 1,425* Protein: 122.5 g

SATURDAY (1/17)
B: Sluggish Cooker Metal Minimize Oats
L: Tuscan White Bean Soup with Meatballs
D: DINNER OUT

Whole Energy: 610* Protein: 36.5 g

SUNDAY (1/18)
B: Strawberry Banana Smoothie (recipe x 4)
L: LEFTOVER Tuscan White Bean Soup with Meatballs with 2 ounces multigrain baguette and a couple of teaspoons butter
D: Sluggish Cooker Hungarian Goulash with Mashed Cauliflower and Roasted Carrots
Whole Energy: 1,494* Protein: 128.5 g

*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.

*Google doc