7 Day Excessive Protein Weight loss plan Meal Plan

A free, 7-day excessive protein food plan meal plan together with breakfast, lunch and dinner concepts and a buying checklist. All recipes embrace macros and Weight Watchers factors.

7 Day Excessive Protein Weight loss plan Meal Plan

What an unimaginable journey this has been thus far! Each dialog with every of you jogged my memory why I do what I do within the first place — to attach, to share, and to have fun the fantastic thing about meals and neighborhood. And the very best news- another tour cease– Saturday the 18th at ‘All in Well being Wellness’, Babylon (NY), beginning at 4:00pm! I hope to see you there!

So a lot of you requested… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack via the tip of October! 🎉
For those who haven’t grabbed the Skinnytaste Excessive Protein Cookbook but, that is your LAST likelihood to get the 6 bonus high-protein recipes (not within the guide!). Provide ends Oct 31. Merely fill out the kind right here together with your proof of buy to obtain the bonus recipes. 

For those who’ve bought the Skinnytaste Excessive Protein Cookbook and are having fun with it, I might be so grateful when you’d take a second to go away a overview on Amazon, Goal, Barnes and Nobles or your favourite retailer.

Why Excessive Protein?

As a lot of you already know, I’ve been following a high-protein food plan for the previous few years for muscle acquire, and it’s been a complete recreation 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 loads of you wrestle 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 achieve 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 at the least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein you must 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 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 must purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and so on. At all times discuss to your nutritionist or dietician to your particular wants.

Notice

These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate could have to restrict protein to keep away from problems. 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 circumstances.

Lastly, when 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! For those who want to get on the e-mail checklist, 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 loss 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 checklist is complete and contains every part that you must make all meals on the plan. Add some excessive protein snacks that will help you attain your protein targets.

MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Whole Energy: 1,326* Protein: 103g

TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Hen Salad on Apple Slices
D: Smash Tacos with On the spot Pot Refried Beans and Cilantro Lime Cauliflower Rice

Whole Energy: 1,296* Protein: 103g

WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Membership with 8 child carrots
D: Sluggish Cooker Beef Stew with a small complete grain roll and a pair of teaspoons butter
Whole Energy: 1,143* Protein: 103g

THURSDAY (10/23)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Inexperienced Beans
Whole Energy: 1,165* Protein: 100.5g

FRIDAY (10/24)
B: Excessive-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Sluggish Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Whole Energy: 1,244* Protein: 110.5g

SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Sluggish Cooker Hen and Lentil Soup
D: DINNER OUT

Whole Energy: 633* Protein: 42g

SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Sluggish Cooker Hen and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes

Whole Energy: 1,329* Protein: 101g

*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 corresponding to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc