7 Day Excessive Protein Food plan Meal Plan

A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring checklist. All recipes embody macros and Weight Watchers factors.

7 Day Excessive Protein Food plan Meal Plan

When summer season hits, the very last thing any of us need to do is activate a sizzling oven or spend hours washing dishes! Staying energetic on these sunny days means protecting your power up with loads of protein! The key to surviving the warmth of the season is prioritizing mild, refreshing, and mess-free meals. From Protein Chia Seed Cereal topped with seasonal berries to Hen Salad you could make into transportable wraps for the seashore, you may simply gasoline your physique whereas staying fully cool!

Why Excessive Protein?

As a lot of you recognize, I’ve been following a high-protein eating regimen 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 a variety 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 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 aim is 120 grams of protein per day, I goal 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 you must 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 may seek for recipes by course within the index. Relying in your targets, you must goal for a minimum of 1500 energy* per day. There’s nobody measurement matches all, this can vary by your targets, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.

Observe

These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could 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 rising protein consumption, particularly when you have any underlying well being situations.

Lastly, should you’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images 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 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 contains all the pieces you have to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.

MONDAY (7/13)
B: Meal Prep Breakfast Taco Scramble
L: Hen Brown Rice Bowl
D: Creamy Cottage Cheese Pasta with Straightforward Garlic Broccolini

Whole Energy: 1,445* Protein: 129.5 g

TUESDAY (7/14)
B: Meal Prep Breakfast Taco Scramble
L: LEFTOVER Creamy Cottage Cheese Pasta with Straightforward Garlic Broccolini
D: Hen Chimichangas with Cilantro Lime Cauliflower Rice

Whole Energy: 1,442* Protein: 124 g

WEDNESDAY (7/15)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Fast Garlic-Lime Marinated Pork Chop with Fast Mexican Brown Rice and Roasted Yellow Squash

Whole Energy: 1,301* Protein: 125.5 g

THURSDAY (7/16)
B: Meal Prep Breakfast Taco Scramble
L: Tuna Poke Salad
D: Soy Marinated Flank Steak with Spiralized Uncooked Zucchini Salad with Avocado and Edamame (recipe x 5)

Whole Energy: 1,387* Protein: 125.5 g

FRIDAY (7/17)
B: Strawberry Banana Smoothie
L: LEFTOVER Soy Marinated Flank Steak with Spiralized Uncooked Zucchini Salad with Avocado and Edamame
D: Blackened Air Fryer Salmon Bites with ¾ cup brown rice and Fast Cabbage Slaw

Whole Energy: 1,451* Protein: 120.5 g

SATURDAY (7/18)
B: Blueberry Banana PB Smoothie (recipe x 4)
L: Roast Beef Sandwich with Melted Swiss & Onions with 8 child carrots
D: DINNER OUT

Whole Energy: 730* Protein: 62.5 g

SUNDAY (7/19)
B: Omelet Tortilla Breakfast Wrap (recipe x 4) with 1 cup blended berries
L: Chickpea Tuna Salad (recipe x 2) over 2 cups blended greens
D: Tacky Stuffed Hen Breast with Zucchini (recipe x 2) and String Beans with Garlic and Oil

Whole Energy: 1,215* Protein: 123 g

*That is only a information, girls ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left some wiggle room so that you can add extra meals resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc