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

7 Day Excessive Protein Weight-reduction plan Meal Plan

As faculty involves an finish, holidays come to life! However keep in mind, even on the run — whether or not you’re in an Airbnb, hitting the street, or sleeping below the celebs, you’ll be able to nonetheless crush your high-protein targets! Suppose wholesome snacks like jerky and Greek yogurt, or maintain it traditional with grilled fish (on this week’s meal plan!), or a few of my different campfire packet recipes like my shrimp scampi, and meatloaf! Don’t overlook: hard-boiled eggs journey properly and cottage cheese makes an excellent breakfast. Keep fueled, keep robust, and make this summer season your healthiest but!

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 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. 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 achieve my protein targets, I sometimes 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. In case you’re undecided how a lot protein you need 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 like, you’ll be able to 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 on. At all times speak to your nutritionist or dietician on your particular wants.

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These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney operate might must restrict protein to keep away from issues. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have 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 pictures 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! In case you 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 subsequent day. The grocery listing is complete and contains the whole lot it’s worthwhile to make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (6/16)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill over 2 cups blended greens with an entire grain roll and 1 tablespoon butter
D: Greek Tofu Bowls (recipe x 2)

Complete Energy: 1,320* Protein: 108g

TUESDAY (6/17)
B: Breakfast Quesadilla
L: Rooster Salad with Lemon and Dill over 2 cups blended greens with an entire grain roll and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwestern Black Bean, Quinoa and Mango Salad

Complete Energy: 1,185* Protein: 103g

WEDNESDAY (6/18)
B: Strawberry Banana Smoothie
L: Rooster Salad with Lemon and Dill over 2 cups blended greens with an entire grain roll and 1 tablespoon butter
D: Rooster Scampi

Complete Energy: 1,318* Protien: 123g

THURSDAY (6/19)
B: Breakfast Quesadilla
L: Mayo-less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Grilled Cumin Spiced Pork Tenderloin with Fast Mexican Brown Rice and Mexican-Impressed Grilled Corn Salad with Cotija

Complete Energy: 1,256* Protein: 101.5g

FRIDAY (6/20)
B: Strawberry Banana Smoothie
L: Mayo-less Tuna Pasta Salad with ¼ cup uncooked almonds
D: Mediterranean Fish Foil Packet (recipe x 2) and Lemon Asparagus Couscous Salad with Tomatoes

Complete Energy: 1,284* Protein: 108.5g

SATURDAY (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with 1 cup blended berries
L: Grilled Rooster Panini with Zucchini, Tomato and Mozzarella (recipe x 2)
D: DINNER OUT

Complete Energy: 787* Protein: 59.5g

SUNDAY (6/22)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese with a peach
L: Ahi Tuna Poke Stacks (recipe x 2)
D: Turkey Meatloaf with Zucchini with On the spot Pot Mashed Potato and Straightforward Broccolini

Complete Energy: 1,356* Protein: 103.5g

*That is only a information, ladies 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc