7 Day Excessive Protein Food regimen Meal Plan (Week 2)


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

7 Day Excessive Protein Food regimen Meal Plan (Week 2)
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7 Day Excessive Protein Food regimen Meal Plan

Since final week’s excessive protein meal plan was so properly obtained, I’ve determined to do one other one! Getting sufficient protein not solely helps keep lean muscle, however it additionally retains you full, energized, and centered all through the day! Your optimum every day protein consumption relies on your age, weight, aim, and degree of bodily exercise. Keep in mind, to succeed in your protein objectives, dividing complete protein throughout your three meals makes it simpler. For those who selected so as to add snacks to your day selected ones which have an honest quantity of protein that will help you get to your aim! I’ve created an inventory of over 20 excessive protein snacks starting from 10 to 30 grams of protein, that will help you attain your protein objectives.

High Protein Diet Meal Plan graphic

Why Excessive Protein?

As lots of , I’ve been following a high-protein weight loss plan for the previous few years for muscle achieve, and it’s been a complete sport 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 a number of you battle with hitting your protein objectives, 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my aim is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re unsure how a lot protein it’s best to 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 favor, you may seek for recipes by course within the index. Relying in your objectives, it’s best to goal for a minimum of 1500 energy* per day. There’s nobody dimension matches all, this may vary by your objectives, your age, weight, and so on. At all times discuss to your nutritionist or dietician on your particular wants.

Observe

These with kidney or liver illness, gout, particular metabolic issues, or older adults with diminished kidney operate might must restrict protein to keep away from problems. It’s at all times greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being situations.

Lastly, should you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you may subscribe right here so that you by no means miss a meal plan!

Final Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Final Meal Planner! The 52 week spiral sure meal planner has weekly meal planning grids you may tear out and put in your fridge if you want, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I really like beginning my week with gratitude, affirmations and intentions, so I included an area for that as properly. I hope you’ll love this as a lot as I do!

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Purchase the Skinnytaste meal planner right here:

I’ve created 4 extra weeks of HIGH PROTEIN MEAL PLANS to kick-start your wholesome consuming habits! Protein is an macronutrient that aids in lots of essential bodily capabilities.  Meals excessive in protein hold you feeling fuller longer and will enhance metabolism. With my unique 4 week collection, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it simple to succeed in your objectives, keep wholesome and robust!

My 4 Favourite Gross sales Occurring Proper Now

Take a look at my 4 favourite offers and gross sales taking place this weekend.

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 consists of every little thing you should make all meals on the plan. Add some excessive protein snacks that will help you attain your protein objectives.

MONDAY (10/14)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Hen
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Whole Energy: 1,283* Whole Protein: 91

TUESDAY (10/15)
B: Savory Cottage Cheese Breakfast Bowl
L: Autumn Kale Salad with Hen
D: Korean-Impressed Salmon Tacos with Spicy Slaw

Whole Energy: 1,129* Whole Protein: 82

WEDNESDAY (10/16)
B: Protein PB & J Smoothie Bowl
L: Autumn Kale Salad with Hen
D: Air Fryer Asian Meatballs

Whole Energy: 1,255* Whole Protein: 81.5

THURSDAY (10/17)
B: Savory Metal Minimize Oatmeal
L: Autumn Kale Salad with Hen
D: Roast Beef with Prompt Pot Mashed Potatoes and String Beans with Garlic and Oil

Whole Energy: 1,339* Whole Protein: 111

FRIDAY (10/18)
B: Savory Metal Minimize Oatmeal
L: Roast Beef Sandwich with Arugula and Shaved Parmesan and ½ (sliced) crimson bell pepper
D: Blackened Shrimp and Grits with Wilted Spinach with Garlic and Oil
Whole Energy: 1,047* Whole Protein: 83 grams

SATURDAY (10/19)
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: =Tuna Soften (recipe x 2) and eight child carrots
D: DINNER OUT

Whole Energy: 639* Whole Protein: 50.5 grams

SUNDAY (10/20)
B: LEFTOVER Bacon Spinach Breakfast Casserole with Gruyere Cheese and 1 cup grapes
L: Roasted Butternut Squash Soup with Feta with 2 ounces multigrain baguette
D: Hen Marbella with Houston’s Couscous Salad

Whole Energy: 1,246* Whole Protein: 80 grams

*That is only a information, ladies ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your protein wants. I’ve left loads of wiggle room so that you can add extra meals similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc

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