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

With our children returning to school, it is more important than ever to start their day on vacation. High protein breakfast provides permanent energy, which helps to support focus, concentration and memory in the semester. Whether it is a quasadilla, Burrito, Bagel or WAFLES breakfast, you can feel satisfied knowing that you nourish their day with the nutrients they need to flourish – throughout the lunch period and beyond!

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 (11/8)
B: Banana juice strawberry
L: The salad of chicken suppression
D: White bean Skype with linguine

Total calories: 1,448* protein: 111g

Tuesday (8/12)
B: Banana juice strawberry
L: The salad of chicken suppression
D: Favorite taco sandwiches in Madison with the southwestern beans salad
Total calories: 1,339* Protein: 118.5 g

Wednesday (8/13)
B: Protein scrambled eggs with a cottage cheese (recipe) with bacon slice, fermented dough bread
L: The salad of chicken suppression
D: Favorite taco sandwiches in Madison with the southwestern beans salad

Total calories: 1,228* Protein: 106 g

Thursday (8/14)
B: Protein scrambled eggs with a cottage cheese (recipe) with bacon slice, fermented dough bread
L: The salad of chicken suppression
D: Air Fryer Asian Meats **

Total calories: 1,309* protein: 109 g

Friday (8/15)
B: whipped cheese vessels (recipe)
L: The chicken club lettuce with an apple
D: Grilled salmon with avocado with brown cups and roasted asparagus

Total calories: 1,259* Protein: 100.5 g

Saturday (8/16)
B: Three -cheese zucchini with 1 cup mixed berries
L: The chicken club lettuce (x 4 recipe) with an apple
D: Dinner outside

Total calories: 754* protein: 42.5 g

Sunday (8/17)
B: Tropical Poding Breakfast C container (x 2 recipe)
L: ahi Tuna Poke Stacks (Recipe 2)
D: Grilled pork slices juice with pasta grilled vegetable salad
Total calories: 1,405* protein: 112.5 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.
** Make 3 additional rice cups for dinner on Friday.

*Google document