7 Day Excessive Protein Weight-reduction plan Meal Plan

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

7 Day Excessive Protein Weight-reduction plan Meal Plan

As we wrap up this weekends vacation celebrations and step into the brand new season, who’s able to embrace every thing spring has to supply?

Spring isn’t only a time for cleansing out closets—it’s a psychological and bodily refresh, too. Longer days and extra sunshine can raise our moods by boosting serotonin ranges, whereas spending time outside (gardening is nice train!) helps scale back stress, enhance vitality, and enhance sleep. Plus, with recent fruits and veggies coming into season, it’s the right time to nourish our our bodies with vibrant, wholesome meals!

Why Excessive Protein?

As a lot of you already know, 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 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 battle 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 sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein it’s 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 so on. or swap recipes out for meals you favor, you may seek for recipes by course within the index. Relying in your targets, it’s best to purpose for a minimum of 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and so on. All the time speak to your nutritionist or dietician in your particular wants.

Be aware

These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform might must 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 growing protein consumption, particularly you probably have any underlying well being situations.

Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail checklist, you may subscribe right here so that you by no means miss a meal plan!

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 checklist is complete and consists of every thing you might want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (4/21)
B: Breakfast Quesadilla
L: Meals Cart-Type Hen Salad with White Sauce
D: Tofu Poke Bowl (recipe x 2)

Whole Energy: 1,210* Protein: 101.5g

TUESDAY (4/22)
B: Breakfast Quesadilla
L: Meals Cart-Type Hen Salad with White Sauce
D: Floor Turkey Taco Skillet with Cilantro Lime Cauliflower Rice
Whole Energy: 1,254* Protein: 112g

WEDNESDAY (4/23)
B: Breakfast Quesadilla
L: Meals Cart-Type Hen Salad with White Sauce
D: Baked Pasta with Sausage and Spinach and Arugula Salad
Whole Energy: 1,184* Protein: 103.5g

THURSDAY (4/24)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Meals Cart-Type Hen Salad with White Sauce
D: LEFTOVER Baked Pasta with Sausage and Spinach and Arugula Salad
Whole Energy: 1,167* Protein: 101.5g

FRIDAY (4/25)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Egg Salad over 2 cups blended greens
D: Baked Steelhead Trout (recipe x 2) with Lemon Asparagus Couscous Salad with Tomatoes

Whole Energy: 1,077* Protein: 107g

SATURDAY (4/26)
B: 2 eggs (any model) with Breakfast Sausage, 1 slice entire grain toast and 1 cup mango
L: Italian Shrimp Salad
D: DINNER OUT

Whole Energy: 725* Protein: 60g

SUNDAY (4/27)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: Turkey Membership (recipe x 4) with 8 child carrots
D: Pork Chops with Dijon Herb Sauce and Baked Risotto

Whole Energy: 1,080* Protein: 101.5g

*That is only a information, girls ought to purpose 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