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

Protein is not only for bodybuilders or gym’s pioneers-it is necessary for everyone. It helps in repairing muscles, keeps your skin glowing, and most importantly, it makes you feel hair longer. During the hot months, you may not feel hungry as usual (thanks, heat), but you still need to give your body the appropriate nutrients to keep it smoothly. High protein meals are great because they fill, and you can pack them in fresh, light and refreshing dishes that will not be weighed (or heating the kitchen!) Like Greek chicken in the pan or minced meat fish from soy. Make sure to stay wet too!

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!

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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 (7/14)
B: ¼ The breakfast frying pan in Türkiye with 1 cup of mixed berries
L: chopped salad with shrimp, blue cheese and bacon with a small whole grain roll
D: Tofu Poke Bowl (Recipe 2)

Total calories: 1,482* protein: 103 g

Tuesday (7/18)
B: ¼ The breakfast frying pan in Türkiye with 1 cup of mixed berries
L: chopped salad with shrimp, blue cheese and bacon with a small whole grain roll
D: ROPA VIEJA with black beans, rice and 1 ounce of avocado
Total calories: 1,593* Protein: 116 g

Wednesday (7/19)
B: ¼ The smoked breakfast frying pan in Türkiye with 1 cup of cherries
L: ROPA Vieja residue with black beans and rice and 1 ounce of avocado
D: Greek chicken in the air frying pan (x 2 recipe)

Total calories: 1,558* Protein: 122.5G

Thursday (7/20)
B: ¼ The smoked breakfast frying pan in Türkiye with 1 cup of cherries
L: ROPA Vieja residue with black beans and rice and 1 ounce of avocado
D: The yoga -ywaki and broccoli leaf sheet

Total calories: 1,479* Protein: 112.5 g

Friday (7/21)
B: whipped cheese vessels (recipe)
L: tuna tuna salad (recipe)
D: Shrimp chips packages (x 2 recipe) and Orzo with zucchini and tomatoes
Total calories: 1,176* Protein: 102 g

Saturday (7/22)
B: Classic egg salad on 1 slice of fermented dough bread with peaches
L: Pacific chicken bites with Banzanilla (recipe)
D: Dinner outside

Total calories: 676* Protein: 56.5 g

Sunday (7/23)
B: Banana -carrot protein juice (x 4 recipe)
L: The remaining chicken bites with a minced wedge salad
D: Grilled pork slices juice and pasta salad with tomatoes and grilled asparagus

Total calories: 1,113* Protein: 122.5 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