7 Day Excessive Protein Weight-reduction plan Meal Plan

A free, 7-day excessive protein food 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 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 street, or sleeping underneath the celebrities, you possibly can nonetheless crush your high-protein targets! Assume wholesome snacks like jerky and Greek yogurt, or hold it basic 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 neglect: hard-boiled eggs journey nicely and cottage cheese makes an amazing breakfast. Keep fueled, keep sturdy, and make this summer season your healthiest but!

Why Excessive Protein?

As a lot of you understand, I’ve been following a high-protein food plan for the previous few years for muscle acquire, and it’s been a complete sport 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 targets, 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 achieve 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 at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein you need 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 forth. or swap recipes out for meals you like, you possibly can seek for recipes by course within the index. Relying in your targets, you need to purpose for at the very least 1500 energy* per day. There’s nobody measurement suits all, this can vary by your targets, 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 issues, or older adults with diminished kidney operate might have to restrict protein to keep away from problems. It’s all the time greatest 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 situations.

Lastly, for those who’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 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-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 little thing it is advisable make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.

MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill over 2 cups blended 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: Rooster Salad with Lemon and Dill over 2 cups blended 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: Rooster Salad with Lemon and Dill over 2 cups blended greens with a complete grain roll and 1 tablespoon butter
D: Rooster 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 blended berries
L: Grilled Rooster 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 Immediate Pot Mashed Potato and Simple Broccolini

Complete Energy: 1,356* Protein: 103.5g

*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc