7 Day Excessive Protein Food 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 embody macros and Weight Watchers factors.

7 Day Excessive Protein Food plan Meal Plan

Protein isn’t only for bodybuilders or gym-goers—it’s important for everybody. It helps with muscle restore, retains your pores and skin glowing, and most significantly, it retains you feeling fuller longer. Throughout the sizzling months, you may not really feel as hungry as regular (thanks, warmth), however you continue to want to offer your physique the appropriate vitamins to maintain it working easily. Excessive-protein meals are nice as a result of they’re filling, and you may pack them into contemporary, gentle, and refreshing dishes like that received’t weigh you down (or warmth up the kitchen!) like my Air Fryer Greek Rooster or this Soy-Marinated Beef and Broccoli Skewers. Be sure that to remain hydrated too!

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 sport 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 plenty of you battle with hitting your protein targets, 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 targets, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for at the least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein you must 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 possibly can seek for recipes by course within the index. Relying in your targets, you must purpose for at the 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 in your particular wants.

Notice

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

Lastly, when you’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! When you 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 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 following day. The grocery checklist is complete and consists of all the pieces you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (7/14)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup blended berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small complete grain roll
D: Tofu Poke Bowl (recipe x 2)

Whole Energy: 1,482* Protein: 103g

TUESDAY (7/18)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup blended berries
L: Chopped Salad with Shrimp, Blue Cheese and Bacon with a small complete grain roll
D: Ropa Vieja with Black Beans and Rice and 1 ounce avocado
Whole Energy: 1,593* Protein: 116g

WEDNESDAY (7/19)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Air Fryer Greek Rooster (recipe x 2)

Whole Energy: 1,558* Protein: 122.5g

THURSDAY (7/20)
B: ¼ Smoked Turkey Breakfast Skillet with 1 cup cherries
L: LEFTOVER Ropa Vieja with Black Beans and Rice and 1 ounce avocado
D: Sheet Pan Turkey Meatloaf and Broccoli

Whole Energy: 1,479* Protein: 112.5g

FRIDAY (7/21)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Tuna Poke Salad (½ recipe)
D: Shrimp Foil Packets (recipe x 2) and Orzo with Zucchini and Tomato
Whole Energy: 1,176* Protein: 102g

SATURDAY (7/22)
B: Traditional Egg Salad on 1 slice sourdough bread with a peach
L: Air Fryer Rooster Bites with Panzanella (½ recipe)
D: DINNER OUT

Whole Energy: 676* Protein: 56.5g

SUNDAY (7/23)
B: Carrot Banana Protein Smoothie (recipe x 4)
L: LEFTOVER Air Fryer Rooster Bites with Chopped Wedge Salad
D: Juicy Grilled Pork Chops and Macaroni Salad with Tomatoes and Grilled Asparagus

Whole Energy: 1,113* Protein: 122.5g

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

*Google doc