7 Day Excessive Protein Food regimen Meal Plan

A free, 7-day excessive protein weight loss program meal plan together with breakfast, lunch and dinner concepts and a purchasing listing. All recipes embody macros and Weight Watchers factors.

7 Day Excessive Protein Food regimen Meal Plan

When summer time hits, the very last thing any of us need to do is activate a sizzling oven or spend hours washing dishes! Staying lively 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 Rooster Salad you can make into transportable wraps for the seaside, you may simply gasoline your physique whereas staying fully cool!

Why Excessive Protein?

As lots of you understand, I’ve been following a high-protein weight loss program for the previous few years for muscle achieve, 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 a number of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I purpose for no less than 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re undecided how a lot protein you must eat in a day, this article could also be useful.

How It Works

If you happen to’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra mealsespresso, 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 purpose for no less than 1500 energy* per day. There’s nobody dimension 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 problems, or older adults with diminished kidney perform might must restrict protein to keep away from issues. It’s at all times finest 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 circumstances.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing photographs of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail listing, 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 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 following day. The grocery listing is complete and consists of all the pieces it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

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