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 checklist. All recipes embody macros and Weight Watchers factors.

7 Day Excessive Protein Eating regimen Meal Plan

Vibrant sunshine and hotter temps are right here as we formally kick-off summer season! The grill is fired up, and we’re all about celebrating! Joyful Father’s Day to all of the dad’s on the market!!

This 12 months, skip the ties and socks and deal with Dad to what he actually desires: mouthwatering flavors, yard laughs, and extra time spent with household. From juicy steaks to contemporary summer season sides, these recipes are positive to make him really feel further particular!

Toast dad with a chilly drink, finish the meal with a candy deal with like these 3-Ingredient Strawberries Romanoff, and make this Father’s Day unforgettable—as a result of dads deserve the perfect bites and the perfect reminiscences!

Why Excessive Protein?

As a lot of you already know, I’ve been following a high-protein eating regimen for the previous few years for muscle achieve, and it’s been a complete sport 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 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. 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 purpose 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 undecided how a lot protein you must 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 may seek for recipes by course within the index. Relying in your targets, you must goal for not less than 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so forth. All the time speak to your nutritionist or dietician to your particular wants.

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

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing pictures of recipes they’re making, you may be a 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 checklist, you may 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 checklist is complete and contains every part it’s good to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (6/15)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Hen Brown Rice Bowl (recipe x 4)
D: Spicy Sriracha Tofu Rice Bowls (recipe x 2)

Complete Energy: 1,353* Protein: 122 g

TUESDAY (6/16)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Hen Brown Rice Bowl
D: Smash Tacos with Immediate Pot Refried Beans

Complete Energy: 1,402* Protein: 129 g

WEDNESDAY (6/17)
B: Peach Pie Cottage Cheese Bowls
L: Hen Brown Rice Bowl
D: Skillet Lasagna with Broccoli Cauliflower Salad

Complete Energy: 1,318* Protein: 121 g

THURSDAY (6/18)
B: Peach Pie Cottage Cheese Bowls
L: Hen Brown Rice Bowl
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad

Complete Energy: 1,266* Protein: 125 g

FRIDAY (6/19)
B: Strawberry Banana Smoothie with ¼ cup plain nonfat Greek yogurt
L: Tuna Egg Salad over 2 cups blended greens
D: Salmon Caesar Salad with 2 ounces multigrain baguette

Complete Energy: 1,265* Protein: 123 g

SATURDAY (6/20)
B: Greek Yogurt with Berries, Nuts and Honey (recipe x 4)
L: Lentil Bowls with Avocado, Eggs and Cholula (recipe x 2)
D: DINNER OUT

Complete Energy: 597* Protein: 43.5 g

SUNDAY (6/21)
B: Breakfast Taco Scramble with 1 cup watermelon
L: Cranberry Hen Salad on Apple Slices (recipe x 2)
D: Grilled Steak Fajitas with Fast Black Beans

Complete Energy: 1,538* Protein: 120.5 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 reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc