7 Day High Protein Diet Meal Plan

A free, 7-day high protein weight loss plan meal plan together with breakfast, lunch and dinner ideas and a buying record. All recipes embody macros and Weight Watchers factors.

7 Day Excessive Protein Eating regimen Meal Plan

I’m thrilled to lastly reveal the quilt of my subsequent cookbook—Skinnytaste Excessive Protein: 100 Wholesome, Easy Recipes to Gas Your Day—coming October 7! This assortment options 100 scrumptious recipes, every filled with 30+ grams of protein to maintain you full, glad, and energized all day lengthy. Plus, I’ve included just a few high-protein snacks to assist energy you thru these in-between moments. An enormous thanks for serving to me select the quilt—I can’t wait so that you can see it! Pre-order now from these on-line sellers: Target, Amazon, Barnes & Noble, Books-A-Million and Bookshop.

Why Excessive Protein?

As a lot of you realize, I’ve been following a high-protein weight loss plan 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 lots of you battle 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 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 succeed in 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. 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 on. or swap recipes out for meals you favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, you need to 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 on. At all times 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 have to restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly you probably have any underlying well being situations.

Lastly, in the event you’re on Fb be part of my Skinnytaste Facebook Community the place everybody’s sharing photographs of recipes they’re making, you’ll be able to 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’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 following day. The grocery record is complete and contains every little thing you could make all meals on the plan. Add some high protein snacks that will help you attain your protein targets.

MONDAY (4/7)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices (recipe x 2)
D: Air Fryer Peanut Curry Tofu with Gingery Cauliflower Rice (recipe x 2) and 1 cup edamame

Whole Energy: 1,306* Protein: 107g

TUESDAY (4/8)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Chicken Salad on Apple Slices
D: Healthy Cod Fish Tacos with Instant Pot Refried Beans
Whole Energy: 1,146* Protein: 104g

WEDNESDAY (4/9)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Stuffed Turkey Cheeseburgers with Golden Beet Salad
Whole Energy: 1,233* Protein: 102g

THURSDAY (4/10)
B: Omelet Tortilla Breakfast Wrap
L: Cranberry Chicken Salad on Apple Slices
D: Pork Tenderloin with Cherry Sauce with Instant Pot Mashed Potatoes and Roasted Prosciutto Wrapped Asparagus

Whole Energy: 1,194* Protein: 108g

FRIDAY (4/11)
B: Carrot Banana Protein Smoothie
L: LEFTOVER Pork Tenderloin with Cherry Sauce with Instant Pot Mashed Potatoes and a pair of cups blended greens with 2 teaspoons mild French dressing
D: Drunken Noodles

Whole Energy: 1,192* Protein: 102.5g

SATURDAY (4/12)
B: ⅛ Breakfast Casserole with Spinach and Sausage
L: Open-Faced Tuna Melt Sandwich (recipe x 2) with an apple
D: DINNER OUT

Whole Energy: 632* Protein: 56.5g

SUNDAY (4/13)
B: LEFTOVER ⅛ Breakfast Casserole with Spinach and Sausage
L: Mediterranean Octopus Salad
D: Braised Brisket with Potatoes and Carrots with Mashed Cauliflower and Roasted Broccoli with Smashed Garlic

Whole Energy: 1,152* Protein: 112.5g

*That is only a information, ladies ought to purpose for round 1500 energy per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc