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

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

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

I hope everybody had a fantastic vacation! I assumed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embody at the very least 120g of protein and 25g of fiber each day that can assist you meet your objectives!

Let’s discuss 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 objective, 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 straightforward to say you need to get fitter, research extra, or journey, it’s the plan behind these objectives that make the distinction. With no roadmap, it’s a lot more durable to observe via.

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

SMART is an acronym that stands for:

1. Specific: The objective is obvious and unambiguous. As a substitute of claiming, “I need to be more healthy,” you may say, “I’ll work out thrice every week.”
2. Measurable: You could monitor your progress. So, as an alternative of “I need to learn extra,” a measurable objective could be “I’ll learn one e book per thirty days.”
3. Achievable: The objective needs to be real looking. It’s vital to set a objective that challenges you, however doesn’t set you up for failure. For instance, setting a objective to “lose 20 kilos in a month” is likely to be an excessive amount of. As a substitute, intention for one thing like “lose 5 kilos over the subsequent two months.”
4. Relevant: The objective ought to matter to you and align along with your values. In case your objective doesn’t resonate with what you care about, it’s straightforward to lose motivation. Ask your self, “Why is that this objective vital to me?”
5. Time-bound: Each objective wants a deadline. A objective with out a timeline is only a want. For instance, “I’ll end this course by March thirtieth” offers you one thing to intention for.

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

Why Excessive Protein?

As lots 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 glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a whole lot of you wrestle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In case you 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 achieve my protein objectives, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. In case you’re unsure how a lot protein it is best to eat in a day, this article could also be useful.

How It Works

In case 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, it is best to intention for at the very least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so forth. At all times discuss to your nutritionist or dietician to your particular wants.

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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 problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly in case you have any underlying well being circumstances.

Lastly, should you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! In case 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 consists of every part you might want 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 Hen (recipe x 2) with ¾ cup quinoa
D: Lasagna Roll Ups with Cottage Cheese and 1 cup steamed broccoli
Complete Energy: 1,529* Protein: 123.5 g

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

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

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

Complete 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
Complete 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

Complete 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

Complete 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 akin to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc