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

When temperatures rise, your body works more effort to stay cold – as it burns more energy and losing fluid faster through sweat. This is where a high protein diet comes. Protein helps to fix muscles, keeps you about to feel longer, and supports energy levels during those crowded days that the sun overwhelms. But here is the fishing: protein metabolism requires water, so survival is less important. Drinking a lot of fluids helps to treat protein efficiently and prevents you from high temperature. So, this summer, use it smart – with the recipes of such grilled gourmet salmon with avocado or Greek chicken in the air frying pan and drink a lot of water to feel the best in the temperature!

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 (7/28)
B: Banana juice strawberry
L: a chicken egg roll bowl
D: Air Fryer Curry Curry Tofu with rich cauliflower rice (recipe x 2)
Total calories: 1,310* Protein: 105.5 g

Tuesday (7/29)
B: peach cheese cheese vessels
L: a chicken egg roll bowl
D: Slow Coker Birria Tacos and grilled corn power with Cotija
Total calories: 1,225* protein: 114 g

Wednesday (7/30)
B: peach cheese cheese vessels
L: a chicken egg roll bowl
D: The remains of the slow cooker, Perrya Taku and the grilled corn power with Kutia
Total calories: 1,225* protein: 114 g

Thursday (7/31)
B: Banana juice strawberry
L: Türkiye Club with 8 children’s islands
D: Cheeshes of turkey burger with watermelon salad cucumber
Total calories: 1,224* protein: 112 g

Friday (1/8)
B: Banana juice strawberry
L: Türkiye Club with 8 children’s islands
D: Black grilled salmon skewers with potatoes and green beans (recipe ½)

Total calories: 1,146* Protein: 104 g

Saturday (2/8)
B: Greek yogurt with berries and honey (x 4 recipe)
L: chopped salad with shrimp, blue cheese, bacon (recipe x 2)
D: Dinner outside

Total calories: 618* protein: 54.5 g

Sunday (3/8)
B: Breakfast containers in Türkiye Corriso
L: Lentils with avocado and cololar eggs (x 2 recipe)
D: Chicken chips packets with couscous (x 4 recipe)
Total calories: 1,291* Protein: 106 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