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 buying record. All recipes embrace macros and Weight Watchers factors.

7 Day Excessive Protein Eating regimen Meal Plan

As college involves an finish, holidays come to life! However bear in mind, even on the run — whether or not you’re in an Airbnb, hitting the street, or sleeping below the celebs, you possibly can nonetheless crush your high-protein targets! Suppose wholesome snacks like jerky and Greek yogurt, or preserve 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 neglect: hard-boiled eggs journey nicely and cottage cheese makes an incredible breakfast. Keep fueled, keep sturdy, and make this summer time your healthiest but!

Why Excessive Protein?

As a lot of you realize, 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 lots of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for not less than 30 grams per meal, plus 10 to 30 grams with every snack. In the event you’re unsure how a lot protein you need to eat in a day, this article could also be useful.

How It Works

In the event 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 favor, you possibly can seek for recipes by course within the index. Relying in your targets, you need to goal for not less than 1500 energy* per day. There’s nobody measurement suits all, this may vary by your targets, your age, weight, and so forth. At all times discuss to your nutritionist or dietician to your particular wants.

Observe

These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform might must restrict protein to keep away from problems. It’s at all times 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, if you happen to’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can be part of right here. I’m loving all of the concepts everybody’s sharing! In the event 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 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 contains the whole lot 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: Hen Salad with Lemon and Dill over 2 cups combined greens with a complete 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 combined greens with a complete 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 combined greens with a complete 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 combined 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 Instantaneous Pot Mashed Potato and Simple Broccolini

Whole Energy: 1,356* Protein: 103.5g

*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 loads of wiggle room so that you can add extra meals comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc