7 Day Excessive Protein Food 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 embody macros and Weight Watchers factors.

7 Day Excessive Protein Food plan Meal Plan

What an unbelievable journey this has been up to now! 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 a good time the fantastic thing about meals and group. And one of the best news- yet one more 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 top of October! 🎉
In the event you 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 e book!). Provide ends Oct 31. Merely fill out the type right here along with your proof of buy to obtain the bonus recipes. 

In the event you’ve bought the Skinnytaste Excessive Protein Cookbook and are having fun with it, I’d be so grateful when you’d take a second to depart a assessment on Amazon, Goal, Barnes and Nobles or your favourite retailer.

Why Excessive Protein?

As a lot of you understand, I’ve been following a high-protein food 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 quite a lot of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. In the event 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 objectives, I usually divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I goal for at the very least 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 like, you’ll be able to seek for recipes by course within the index. Relying in your objectives, you must goal for at the very least 1500 energy* per day. There’s nobody dimension suits all, it will vary by your objectives, your age, weight, and so forth. At all times discuss to your nutritionist or dietician in your particular wants.

Be aware

These with kidney or liver illness, gout, particular metabolic problems, or older adults with lowered kidney perform could have to 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 in case you 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 images 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 the event you 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 Food 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 following day. The grocery checklist is complete and consists of the whole lot you might want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.

MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Rooster 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 Rooster 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 entire 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 Rooster 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 Rooster 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, 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc