7 Day Excessive Protein Weight-reduction plan Meal Plan

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

7 Day Excessive Protein Weight-reduction plan Meal Plan

As our kiddos head back to school, it’s extra essential than ever to start out their time off proper. A high-protein breakfast supplies lasting vitality, serving to assist focus, focus, and reminiscence within the classroom. Whether or not it’s a Breakfast Quesadilla, Burrito, Bagel, or Waffles, you possibly can really feel good realizing you’re fueling their day with the vitamins they should thrive — right through lunchtime and past!

Why Excessive Protein?

As lots of you already know, I’ve been following a high-protein weight-reduction 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 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 battle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. When 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 achieve my protein targets, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the least 30 grams per meal, plus 10 to 30 grams with every snack. When you’re undecided how a lot protein you need to eat in a day, this article could also be useful.

How It Works

When 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 like, you possibly can seek for recipes by course within the index. Relying in your targets, you need to goal for at the least 1500 energy* per day. There’s nobody measurement matches all, this may vary by your targets, your age, weight, and so forth. At all times speak to your nutritionist or dietician on your particular wants.

Be aware

These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney operate could must restrict protein to keep away from problems. 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 have any underlying well being situations.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Facebook Community the place everybody’s sharing pictures of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! When 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 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 subsequent day. The grocery record is complete and contains the whole lot it’s essential make all meals on the plan. Add some high protein snacks that will help you attain your protein targets.

MONDAY (8/11)
B: Strawberry Banana Smoothie
L: Chicken Cutlet Caprese Salad
D: White Bean Scampi with Linguine

Whole Energy: 1,448* Protein: 111g

TUESDAY (8/12)
B: Strawberry Banana Smoothie
L: Chicken Cutlet Caprese Salad
D: Madison’s Favorite Beef Tacos with Southwestern Black Bean Salad
Whole Energy: 1,339* Protein: 118.5g

WEDNESDAY (8/13)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Chicken Cutlet Caprese Salad
D: LEFTOVER Madison’s Favorite Beef Tacos with Southwestern Black Bean Salad

Whole Energy: 1,228* Protein: 106g

THURSDAY (8/14)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 2 slices bacon, 1 slice sourdough bread and a nectarine
L: Chicken Cutlet Caprese Salad
D: Air Fryer Asian Meatballs**

Whole Energy: 1,309* Protein: 109g

FRIDAY (8/15)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Chicken Club Lettuce Wrap Sandwich with an apple
D: Grilled Salmon Bruschetta with Avocado with ¾ cup brown rice and Grilled Asparagus

Whole Energy: 1,259* Protein: 100.5g

SATURDAY (8/16)
B: Three-Cheese Zucchini Quiche with 1 cup combined berries
L: Chicken Club Lettuce Wrap Sandwich (recipe x 4) with an apple
D: DINNER OUT

Whole Energy: 754* Protein: 42.5g

SUNDAY (8/17)
B: Tropical Chia Pudding Breakfast Bowl (recipe x 2)
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Juicy Grilled Pork Chops with Grilled Vegetable Orzo Pasta Salad
Whole Energy: 1,405* Protein: 112.5g

*That is only a information, girls ought to goal 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so forth.
**Make an additional 3 cups rice for dinner Friday.

*Google doc