7 Day Excessive Protein Food plan Meal Plan

A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a purchasing record. All recipes embody macros and Weight Watchers factors.

7 Day Excessive Protein Food plan Meal Plan

As faculty involves an finish, holidays come to life! However keep in mind, even on the run — whether or not you’re in an Airbnb, hitting the highway, or sleeping underneath the celebs, you may nonetheless crush your high-protein targets! Assume wholesome snacks like jerky and Greek yogurt, or maintain it traditional with grilled fish (on this week’s meal plan!), or a few of my different campfire packet recipes like my shrimp scampi, and meatloaf! Don’t overlook: hard-boiled eggs journey nicely and cottage cheese makes an amazing breakfast. Keep fueled, keep sturdy, and make this summer time your healthiest but!

Why Excessive Protein?

As lots 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 happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know plenty of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. For those who take pleasure in 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 purpose 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. For those who’re undecided how a lot protein you must 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 like, you may seek for recipes by course within the index. Relying in your targets, you must goal for not less than 1500 energy* per day. There’s nobody dimension suits all, it will vary by your targets, your age, weight, and many others. 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 diminished kidney operate might must 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 rising protein consumption, particularly in case you have any underlying well being situations.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing pictures of recipes they’re making, you may 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 record, you may subscribe right here so that you by no means miss a meal plan!

Purchase the Skinnytaste meal planner right here:

Excessive Protein Food 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 all the pieces you want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups combined greens with a complete grain roll and 1 tablespoon butter
D: Greek Tofu Bowls (recipe x 2)

Complete Energy: 1,320* Protein: 108g

TUESDAY (6/17)
B: Breakfast Quesadilla
L: Hen Salad with Lemon and Dill over 2 cups combined greens with a complete grain roll and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwestern Black Bean, Quinoa and Mango Salad

Complete Energy: 1,185* Protein: 103g

WEDNESDAY (6/18)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups combined greens with a complete grain roll and 1 tablespoon butter
D: Hen Scampi

Complete Energy: 1,318* Protien: 123g

THURSDAY (6/19)
B: Breakfast Quesadilla
L: Mayo-less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Grilled Cumin Spiced Pork Tenderloin with Fast Mexican Brown Rice and Mexican-Impressed Grilled Corn Salad with Cotija

Complete Energy: 1,256* Protein: 101.5g

FRIDAY (6/20)
B: Strawberry Banana Smoothie
L: Mayo-less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Mediterranean Fish Foil Packet (recipe x 2) and Lemon Asparagus Couscous Salad with Tomatoes

Complete Energy: 1,284* Protein: 108.5g

SATURDAY (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup combined berries
L: Grilled Hen Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT

Complete Energy: 787* Protein: 59.5g

SUNDAY (6/22)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with a peach
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Turkey Meatloaf with Zucchini with On the spot Pot Mashed Potato and Simple Broccolini

Complete Energy: 1,356* Protein: 103.5g

*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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.

*Google doc