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

7 Day Excessive Protein Food regimen Meal Plan

I hope everybody had a blessed Thanksgiving that was full of household, mates and laughter! Now that the massive day is over- what will we do with all of the leftovers lol? Fortunately fairly a number of of my leftover recipes are excessive protein like this Turkey Cuban Sandwich or this Turkey Pot Pie– good for these chilly days and straightforward to serve in ramekins for portion management! Blissful Black Friday Buying and don’t neglect to assist your favourite native companies for Store Small Saturday!

Why Excessive Protein?

As lots of you understand, 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 a number of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 purpose is 120 grams of protein per day, I intention for at the least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein it is best to eat in a day, this article could also be useful.

How It Works

If you happen to’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, it is best to intention for at the least 1500 energy* per day. There’s nobody measurement matches all, this can 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 lowered kidney operate could must restrict protein to keep away from issues. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly you probably have any underlying well being situations.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you possibly can be a part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail listing, 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 Food 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 subsequent day. The grocery listing is complete and contains all the pieces you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (12/1)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,367* Protein: 105.5g

TUESDAY (12/2)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: On the spot Pot Cuban Pork with 2 corn tortillas, ¼ cup salsa and a pair of ounces avocado

Whole Energy: 1,126* Protein: 100.5g

WEDNESDAY (12/3)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: LEFTOVER On the spot Pot Cuban Pork with Arroz Congri and Fast Cabbage Slaw
Whole Energy: 1,253* Protein:103.5g

THURSDAY (12/4)
B: Savory Cottage Cheese Bowl with an additional tablespoon chopped pistachios
L: Honey Sriracha Rooster and Broccoli Meal Prep Bowls
D: Beef Barley Soup with 2 ounces complete grain baguette
Whole Energy: 1,155* Protein: 107g

FRIDAY (12/5)
B: Mushroom-Spinach Scrambled Eggs with 1 slice complete grain toast
L: LEFTOVER Beef Barley Soup with 2 ounces complete grain baguette
D: Salmon Coconut Curry with Spinach and Chickpeas

Whole Energy: 1,300* Protein: 103.5g

SATURDAY (12/6)
B: Pumpkin Waffles with 1 tablespoon maple syrup and ½ a sliced banana
L: Buffalo Shrimp Lettuce Wraps
D: DINNER OUT

Whole Energy: 529* Protein: 34g

SUNDAY (12/7)
B: Chorizo Breakfast Bowls
L: Ahi Tuna Poke Stacks (recipe x 2)
D: 30 Cloves Garlic Rooster with On the spot Pot Mashed Potatoes and Roasted Parmesan Inexperienced Beans

Whole Energy: 1,429* Protein: 104g

*That is only a information, ladies ought to intention 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 forth.

*Google doc