7 Day Excessive Protein Weight loss program Meal Plan

A free, 7-day excessive protein weight-reduction 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 Weight loss program Meal Plan

As college 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 beneath the celebs, you possibly can nonetheless crush your high-protein targets! Assume wholesome snacks like jerky and Greek yogurt, or maintain 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 overlook: hard-boiled eggs journey effectively and cottage cheese makes an ideal breakfast. Keep fueled, keep robust, and make this summer time your healthiest but!

Why Excessive Protein?

As lots of you recognize, I’ve been following a high-protein weight-reduction 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 targets, 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 succeed in my protein targets, I usually divide it throughout three meals. For instance, if my aim 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. In case you’re unsure how a lot protein you need 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 on. or swap recipes out for meals you favor, you possibly can seek for recipes by course within the index. Relying in your targets, you need 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. At all times discuss to your nutritionist or dietician in your particular wants.

Observe

These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney operate could must 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 when you have any underlying well being circumstances.

Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you possibly can 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 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 loss program 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 thing you’ll want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill over 2 cups combined greens with an entire 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 combined greens with an entire 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 combined greens with an entire 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 combined 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 Straightforward Broccolini

Complete Energy: 1,356* Protein: 103.5g

*That is only a information, ladies 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 on.

*Google doc