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7 Day Excessive Protein Weight-reduction plan 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 purchasing record. All recipes embody macros and Weight Watchers factors.

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7 Day Excessive Protein Weight-reduction plan Meal Plan

Since final week’s excessive protein meal plan was so nicely obtained, I’ve determined to do one other one! Getting sufficient protein not solely helps preserve lean muscle, nevertheless it additionally retains you full, energized, and targeted all through the day! Your optimum each day protein consumption is dependent upon your age, weight, objective, and stage of bodily exercise. Keep in mind, to achieve your protein objectives, dividing complete protein throughout your three meals makes it simpler. In the event you 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 objective! 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 variety 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 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 objectives, I sometimes divide it throughout three meals. For instance, if my objective 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. In the event you’re unsure how a lot protein it is best to 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 many others. 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, it is best to purpose for at the least 1500 energy* per day. There’s nobody dimension suits all, this may vary by your objectives, your age, weight, and many others. At all times 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 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 circumstances.

Lastly, in case you’re on Fb be a part of my Skinnytaste Fb Neighborhood 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 the event you want to get on the e-mail record, you’ll be able to 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 certain meal planner has weekly meal planning grids you’ll be able to 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 nicely. I hope you’ll love this as a lot as I do!

Skinnytaste Ultimate Meal Planner

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 necessary bodily capabilities.  Meals excessive in protein preserve you feeling fuller longer and should enhance metabolism. With my unique 4 week sequence, created particularly for Relish+ members, you’ll get 4 weeks of excessive protein breakfast, lunch and dinner, making it straightforward to achieve 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 occurring 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 following day. The grocery record is complete and consists of all the pieces it’s worthwhile to 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 Rooster
D: Lasagna Roll Ups with Cottage Cheese and Arugula Salad
Complete Energy: 1,283* Complete Protein: 91

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

Complete Energy: 1,129* Complete Protein: 82

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

Complete Energy: 1,255* Complete Protein: 81.5

THURSDAY (10/17)
B: Savory Metal Lower Oatmeal
L: Autumn Kale Salad with Rooster
D: Roast Beef with On the spot Pot Mashed Potatoes and String Beans with Garlic and Oil

Complete Energy: 1,339* Complete Protein: 111

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

Complete Energy: 639* Complete 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: Rooster Marbella with Houston’s Couscous Salad

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

*That is only a information, ladies ought to purpose 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 equivalent to espresso, drinks, fruits, snacks, dessert, wine, and many others.

*Google doc

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