Protein is the last word powerhouse nutrient. It helps construct and restore muscle, retains you feeling full, and delivers regular vitality to gas your day. This 7-day plan is full of tasty breakfasts, lunches, dinners, and snacks — all designed to maintain your physique robust and your style buds joyful.
Why a Excessive-Protein meal plan? And the way a lot protein do you want?
Relating to protein, the “official” suggestion for adults is about 0.36 grams per pound of physique weight (0.8 g per kg). However many well being consultants — myself included — imagine that’s on the low facet.
As a substitute, I counsel aiming for 0.5 to 0.8 grams of protein per pound of physique weight (1.1–1.8 g per kg). For instance, in the event you weigh 150 kilos, that’s about 75 to 120 grams of protein per day.
That’s the place this high-protein meal plan is available in. It’s designed that can assist you simply attain these greater, extra helpful protein targets, offering loads of choices to combine, match, and luxuriate in whereas staying proper in your candy spot vary!
About this 7-Day Excessive-Protein Meal Plan
This plan gives about 100–140 grams of protein (with approx. 1,400-1,600 energy per day)—a terrific reference level for folk aiming to reduce weight or for these wanting to maintain parts in test. In case your aim is just to eat extra healthfully and get extra protein, be at liberty to loosen up the serving recommendations and portion sizes. Every day contains three meals and two snacks (sure, I even tucked in a dessert or two!), and loads of non-starchy greens.
One of the best half? It’s versatile and straightforward to tailor!
- Anchor each meal with protein
- Eat each 4–5 hours to remain energized
- Incorporate snacks listed at any level all through the day whenever you want a lift
And bear in mind — this plan isn’t about perfection, it’s about practicality. Don’t love a sure meals or recipe? Swap it out or double up on a favourite. Let’s dive in!
Day 1
Snack choices:
Day 2
Snack choices:
- 3/4 cup Greek yogurt with ½ cup berries
- Uncooked veggies with salsa
Day 3
Snack choices:
Day 4
Snack choices:
Day 5
Snack choices:
- 1 hard-boiled egg + 1 cup non-starchy veggies (carrots, cucumbers, celery, and many others.)
- 1 low-fat mozzarella cheese stick + 1 medium apple
Day 6
Snack choices:
Day 7
Snack choices:
- ¼ cup hummus with 1 cup carrots
- ¾ cup low-fat cottage cheese on 2 rice truffles with seasoning of selection
- Breakfast: Protein Bagels, Cheddar Protein Biscuits, Caprese Omelet
- Lunch: Mediterranean Quinoa Salad, Traditional Cobb Salad with Blue Cheese Dressing, Harvest Bowl, Buffalo Rooster Slaw
- Dinner: Skillet Lazy Lasagna, Go-To Tofu, Lentil Sloppy Joes, 3-Ingredient Chili, Rooster and Broccoli Stir Fry
- Bonus Treats, Snacks & Sweets: Chocolate Banana Protein Pudding, Peanut Butter Banana Protein Pudding, Flourless Protein Brownies, Chocolate Peanut Butter Dates
Click on right here to obtain a PDF overview of the 7-day high-protein meal plan!
