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

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

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

I hope everybody had an important vacation! I believed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace no less than 120g of protein and 25g of fiber each day that can assist you meet your objectives!

Let’s speak about goals- why do some objectives stick, and others don’t? We’ve all been there—writing down a New Yr’s decision or setting a giant purpose, however by February, it’s a distant reminiscence. So, what’s the distinction between objectives that stick and those who fizzle out?

It usually comes all the way down to how we set these objectives within the first place. Whereas it’s simple to say you wish to get fitter, examine extra, or journey, it’s the plan behind these objectives that make the distinction. With no roadmap, it’s a lot tougher to comply with by.

That’s the place SMART objectives are available in..

SMART is an acronym that stands for:

1. Specific: The purpose is evident and unambiguous. As a substitute of claiming, “I wish to be more healthy,” you would possibly say, “I’ll work out 3 times every week.”
2. Measurable: It’s good to monitor your progress. So, as an alternative of “I wish to learn extra,” a measurable purpose can be “I’ll learn one e book monthly.”
3. Achievable: The purpose needs to be practical. It’s vital to set a purpose that challenges you, however doesn’t set you up for failure. For instance, setting a purpose to “lose 20 kilos in a month” may be an excessive amount of. As a substitute, intention for one thing like “lose 5 kilos over the subsequent two months.”
4. Relevant: The purpose ought to matter to you and align together with your values. In case your purpose doesn’t resonate with what you care about, it’s simple to lose motivation. Ask your self, “Why is that this purpose vital to me?”
5. Time-bound: Each purpose wants a deadline. A purpose and not using a timeline is only a want. For instance, “I’ll end this course by March thirtieth” provides you one thing to intention for.

Setting objectives with the SMART framework not solely provides you readability, however it additionally boosts your probabilities of success. It helps you create a roadmap that makes it simpler to remain on monitor, keep motivated, and regulate when/if issues don’t go as deliberate.

Why Excessive Protein?

As lots of , I’ve been following a high-protein weight loss 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know quite a lot of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. When you 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. When you’re unsure how a lot protein you need to eat in a day, this article could also be useful.

How It Works

When you’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 may seek for recipes by course within the index. Relying in your objectives, you need to intention for no less than 1500 energy* per day. There’s nobody dimension matches all, it will vary by your objectives, your age, weight, and so forth. All the time discuss to your nutritionist or dietician to your particular wants.

Be aware

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

Lastly, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! When you 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 Eating 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 subsequent day. The grocery record is complete and contains all the pieces it’s essential to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.

MONDAY (1/5)
B: Excessive Protein Omelet with 1 slice entire grain toast and an orange
L: Air Fryer Greek Rooster (recipe x 2) with ¾ cup quinoa
D: Lasagna Roll Ups with Cottage Cheese and 1 cup steamed broccoli
Whole Energy: 1,529* Protein: 123.5 g

TUESDAY (1/6)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Rooster with ¾ cup quinoa
D: Sluggish Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Whole Energy: 1,398* Protein: 127 g

WEDNESDAY (1/7)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Air Fryer Greek Rooster with ¾ cup quinoa
D: LEFTOVER Sluggish Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Whole Energy: 1,432* Protein: 131 g

THURSDAY (1/8)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Rooster with ¾ cup quinoa
D: Asian Rooster Meatballs with ½ cup brown rice, ½ cup steamed edamame and Roasted Broccoli

Whole Energy: 1,446* Protein: 122 g

FRIDAY (1/9)
B: Excessive Protein Omelet with 1 slice entire grain toast and an orange
L: Turkey Membership with an apple
D: Fish en Papillote over 1 cup entire wheat orzo and Oven Roasted Cauliflower
Whole 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

Whole Energy: 676* Protein: 52 g

SUNDAY (1/11)
B: Whipped Cottage Cheese Bowls (recipe x 2) with an additional ½ cup blended berries
L: Salmon Caesar Salad and ¼ cup almonds
D: Sluggish Cooker Coq a Vin with Garlic Mashed Potatoes

Whole Energy: 1,540* Protein: 120 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. I’ve left loads of wiggle room so that you can add extra meals comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc