High protein food plan 7 days

High protein diets plan for 7 days, including ideas, breakfast, lunch, dinner, and shopping menu. All recipes include macro units and weight control points.

High protein food plan 7 days

While we conclude these weekend celebrations and overcome the new season, who is ready to embrace everything that the spring offers?

Spring is not just a time to clean the cabinets – it is also a mental and physical update. Long days and more sunlight can raise our mood by strengthening serotonin levels, while spending time outdoors (gardening is a great exercise!) Helps reduce stress, increase energy, and improve sleep. In addition, with fresh fruits and vegetables in the season, it’s the perfect time to feed our bodies with vibrant healthy meals!

Why is the high protein?

As many of you know, I have been following a high -protein diet over the past few years to achieve muscle gains, and it was totally changing for me! I feel stronger and more satisfied, which prevents me from reaching sweets or chips between meals or at the end of the day. I know that many of you are fighting by hitting your protein targets, so you are inspired to create a high -protein meal plan for this week. If you enjoy it, I will participate 1 or two months every month. In addition, I am working on a high -protein cooking book, so stay tuned!

To reach my protein targets, I usually swear by three meals. For example, if my goal is 120 grams of protein per day, I aim at at least 30 grams per meal, as well as 10 to 30 grams with each snack. If you are not sure of the amount of protein you should eat in one day, this article may be useful.

How to work

If you are new to my meal plans, this is what is meant as evidence, with A lot of the oscillating room for you Add more foodCoffee, drinks, fruits, snacks, candy, etc. Depending on your goals, you should aim at at least 1500 calories* per day. There is no one size that suits everyone, and this will range from your goals, age, weight, etc. Always talk to a dietitian or dietitian to meet your own needs.

Note

Those who suffer from kidney or liver disease, gout, metabolic disorders, or older adults who suffer from low kidney function may need to reduce protein to avoid complications. It is always best to consult a health care provider or dietitian before increasing protein dramatically, especially if you have any basic health conditions.

Finally, if you are on Facebook, join the Skinnytaste Facebook community where everyone shares pictures of the recipes they are doing, you can join here. I love all the ideas that everyone shares! If you want to get the email menu, you can subscribe here so that you do not miss the meal plan!

Buy a skinnytaste meal scheme here:

High protein diet meal plan:

Breakfast and lunch from Monday to Friday, it was designed to serve 1 while all meals were designed on Saturday and Sunday to serve a family of 4 recipes. Some recipes make enough residue for two nights or lunch the next day. The grocery menu includes all you need to make all meals in the plan. Add some high -protein snacks to help you reach protein goals.

Monday (4/21)
B: breakfast quesadilla
L: Chicken salad similar to the dining cart with a white sauce
D: Tofu Poke Bowl (Recipe 2)

Total calories: 1,210* Protein: 101.5 g

Tuesday (4/22)
B: breakfast quesadilla
L: Chicken salad similar to the dining cart with a white sauce
D: Taco Türkiye’s terrestrial frying pan with cauliflower
Total calories: 1,254* protein: 112 g

Wednesday (4/23)
B: breakfast quesadilla
L: Chicken salad similar to the dining cart with a white sauce
D: Baked pasta with sausage, spinach and watercress salad
Total calories: 1,184* Protein: 103.5 g

Thursday (4/24)
B: whipped cheese vessels (recipe)
L: Chicken salad similar to the dining cart with a white sauce
D: Baked pasta residue with sausage, spinach and soldiers authority
Total calories: 1,167* Protein: 101.5 g

Friday (4/25)
B: whipped cheese vessels (recipe)
L: Tuna egg salad over 2 cups mixed vegetables
D: Troot head of baked steel (x 2 recipe) with asparagus lemon salad couscous with tomatoes

Total calories: 1,077* protein: 107 g

Saturday (4/26)
B: 2 eggs (i.e. pattern) with breakfast sausage, one slice of whole grain toast and 1 cup mango
L: Italian shrimp salad
D: Dinner outside

Total calories: 725* protein: 60 g

Sunday (4/27)
B: Banana -carrot protein juice (x 4 recipe)
L: Turkey Club (recipe x 4) with 8 children’s islands
D: Pork slices with Dijon and Resoto and Risuto sauce

Total calories: 1080* protein: 101.5 g

*This is just a guide, women should aim to about 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I have left a lot of spaces that fluctuate for you to add more food, such as coffee, drinks, fruits, snacks, sweets, wine, etc.

*Google document