7 Day Excessive Protein Eating regimen Meal Plan

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

7 Day Excessive Protein Eating regimen Meal Plan

As faculty 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 highway, or sleeping underneath the celebs, you’ll be able to nonetheless crush your high-protein objectives! Suppose wholesome snacks like jerky and Greek yogurt, or maintain it traditional 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 neglect: hard-boiled eggs journey effectively and cottage cheese makes a fantastic breakfast. Keep fueled, keep sturdy, and make this summer season your healthiest but!

Why Excessive Protein?

As lots of you understand, I’ve been following a high-protein eating regimen for the previous few years for muscle acquire, and it’s been a complete recreation 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 loads of you battle with hitting your protein objectives, 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 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. For those who’re unsure how a lot protein it is best to 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 on. or swap recipes out for meals you like, you’ll be able to 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 dimension suits all, it will vary by your objectives, your age, weight, and so on. All the time speak to your nutritionist or dietician in your particular wants.

Observe

These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney operate could must 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 when you’ve got any underlying well being situations.

Lastly, for those who’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you’ll be able to 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 thing it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.

MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups blended greens with an entire grain roll and 1 tablespoon butter
D: Greek Tofu Bowls (recipe x 2)

Whole Energy: 1,320* Protein: 108g

TUESDAY (6/17)
B: Breakfast Quesadilla
L: Hen Salad with Lemon and Dill over 2 cups blended greens with an entire grain roll and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwestern Black Bean, Quinoa and Mango Salad

Whole Energy: 1,185* Protein: 103g

WEDNESDAY (6/18)
B: Strawberry Banana Smoothie
L: Hen Salad with Lemon and Dill over 2 cups blended greens with an entire grain roll and 1 tablespoon butter
D: Hen Scampi

Whole 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

Whole 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

Whole Energy: 1,284* Protein: 108.5g

SATURDAY (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup blended berries
L: Grilled Hen Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT

Whole 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 On the spot Pot Mashed Potato and Straightforward Broccolini

Whole Energy: 1,356* Protein: 103.5g

*That is only a information, girls 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc