7 Day Excessive-Protein Excessive-Fiber 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 embrace macros and Weight Watchers factors.

7 Day Excessive-Protein Excessive-Fiber Eating regimen Meal Plan

I hope everybody had an incredible vacation! I believed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace not less than 120g of protein and 25g of fiber day by day that will help you meet your objectives!

Let’s discuss goals- why do some objectives stick, and others don’t? We’ve all been there—writing down a New 12 months’s decision or setting a giant aim, however by February, it’s a distant reminiscence. So, what’s the distinction between objectives that stick and people who fizzle out?

It usually comes right down to how we set these objectives within the first place. Whereas it’s simple to say you wish to get fitter, examine extra, or journey, it’s the plan behind these objectives that make the distinction. And not using a roadmap, it’s a lot more durable to observe by.

That’s the place SMART objectives are available..

SMART is an acronym that stands for:

1. Specific: The aim is evident and unambiguous. As a substitute of claiming, “I wish to be more healthy,” you would possibly say, “I’ll work out 3 times every week.”
2. Measurable: It is advisable monitor your progress. So, as a substitute of “I wish to learn extra,” a measurable aim could be “I’ll learn one ebook per thirty days.”
3. Achievable: The aim needs to be sensible. It’s necessary to set a aim that challenges you, however doesn’t set you up for failure. For instance, setting a aim to “lose 20 kilos in a month” is likely to be an excessive amount of. As a substitute, goal for one thing like “lose 5 kilos over the subsequent two months.”
4. Relevant: The aim ought to matter to you and align together with your values. In case your aim doesn’t resonate with what you care about, it’s simple to lose motivation. Ask your self, “Why is that this aim necessary to me?”
5. Time-bound: Each aim wants a deadline. A aim and not using a timeline is only a want. For instance, “I’ll end this course by March thirtieth” provides you one thing to goal for.

Setting objectives with the SMART framework not solely provides you readability, nevertheless it additionally boosts your probabilities of success. It helps you create a roadmap that makes it simpler to remain on monitor, keep motivated, and regulate when/if issues don’t go as deliberate.

Why Excessive Protein?

As a lot of , 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 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. 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 objectives, I usually 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 case you’re unsure how a lot protein it’s best 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 objectives, it’s best to goal for not less than 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and so on. All the time speak 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 could must restrict protein to keep away from issues. 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’ve got any underlying well being situations.

Lastly, in the event you’re on Fb be a part of my Skinnytaste Fb Group 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 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 want to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.

MONDAY (1/5)
B: Excessive Protein Omelet with 1 slice complete grain toast and an orange
L: Air Fryer Greek Hen (recipe x 2) with ¾ cup quinoa
D: Lasagna Roll Ups with Cottage Cheese and 1 cup steamed broccoli
Whole Energy: 1,529* Protein: 123.5 g

TUESDAY (1/6)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Hen with ¾ cup quinoa
D: Gradual Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Whole Energy: 1,398* Protein: 127 g

WEDNESDAY (1/7)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Air Fryer Greek Hen with ¾ cup quinoa
D: LEFTOVER Gradual Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Whole Energy: 1,432* Protein: 131 g

THURSDAY (1/8)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Hen with ¾ cup quinoa
D: Asian Hen Meatballs with ½ cup brown rice, ½ cup steamed edamame and Roasted Broccoli

Whole Energy: 1,446* Protein: 122 g

FRIDAY (1/9)
B: Excessive Protein Omelet with 1 slice complete grain toast and an orange
L: Turkey Membership with an apple
D: Fish en Papillote over 1 cup complete wheat orzo and Oven Roasted Cauliflower
Whole Energy: 1,523* Protein: 120 g

SATURDAY (1/10)
B: Spinach Feta Frittata with an orange
L: Turkey Membership (recipe x 4) with an apple
D: DINNER OUT

Whole Energy: 676* Protein: 52 g

SUNDAY (1/11)
B: Whipped Cottage Cheese Bowls (recipe x 2) with an additional ½ cup blended berries
L: Salmon Caesar Salad and ¼ cup almonds
D: Gradual Cooker Coq a Vin with Garlic Mashed Potatoes

Whole Energy: 1,540* Protein: 120 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 loads of wiggle room so that you can add extra meals akin to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc