7 Day Excessive-Protein Excessive-Fiber Weight-reduction plan Meal Plan

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

7 Day Excessive-Protein Excessive-Fiber Weight-reduction plan Meal Plan

I hope everybody had a terrific vacation! I assumed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace a minimum of 120g of protein and 25g of fiber day by day that will help you meet your targets!

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

It typically comes all the way down to how we set these targets within the first place. Whereas it’s straightforward to say you wish to get fitter, research extra, or journey, it’s the plan behind these targets that make the distinction. And not using a roadmap, it’s a lot tougher to comply with via.

That’s the place SMART targets are available in..

SMART is an acronym that stands for:

1. Specific: The aim is evident and unambiguous. As an alternative of claiming, “I wish to be more healthy,” you would possibly say, “I’ll work out thrice per week.”
2. Measurable: You’ll want to observe your progress. So, as a substitute of “I wish to learn extra,” a measurable aim can be “I’ll learn one guide per 30 days.”
3. Achievable: The aim needs to be sensible. It’s vital 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 perhaps an excessive amount of. As an alternative, purpose for one thing like “lose 5 kilos over the following two months.”
4. Relevant: The aim ought to matter to you and align along with your values. In case your aim doesn’t resonate with what you care about, it’s straightforward to lose motivation. Ask your self, “Why is that this aim vital to me?”
5. Time-bound: Each aim wants a deadline. A aim with out a timeline is only a want. For instance, “I’ll end this course by March thirtieth” offers you one thing to purpose for.

Setting targets with the SMART framework not solely offers you readability, but it surely additionally boosts your possibilities of success. It helps you create a roadmap that makes it simpler to remain on observe, keep motivated, and alter when/if issues don’t go as deliberate.

Why Excessive Protein?

As lots of you already know, I’ve been following a high-protein weight loss plan for the previous few years for muscle achieve, 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 plenty of you battle with hitting your protein targets, 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 succeed in my protein targets, I usually divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I purpose for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein it’s 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 forth. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to purpose for a minimum of 1500 energy* per day. There’s nobody measurement suits all, this may vary by your targets, your age, weight, and so forth. All the time discuss to your nutritionist or dietician to your particular wants.

Be aware

These with kidney or liver illness, gout, particular metabolic issues, or older adults with decreased kidney perform could have to restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being situations.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images 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 listing, 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 Weight-reduction plan 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 contains every thing you have to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

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
Complete 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
Complete 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
Complete 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

Complete 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
Complete 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

Complete Energy: 676* Protein: 52 g

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

Complete Energy: 1,540* Protein: 120 g

*That is only a information, ladies ought to purpose 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 resembling espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc