{"id":7283,"date":"2024-12-23T14:45:29","date_gmt":"2024-12-23T14:45:29","guid":{"rendered":"http:\/\/freshgigz.com\/realpublisher\/7-day-high-protein-diet-meal-plan\/"},"modified":"2024-12-23T14:45:29","modified_gmt":"2024-12-23T14:45:29","slug":"7-day-high-protein-diet-meal-plan","status":"publish","type":"post","link":"http:\/\/freshgigz.com\/realpublisher\/7-day-high-protein-diet-meal-plan\/","title":{"rendered":"7 Day High Protein Diet Meal Plan"},"content":{"rendered":"


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This post may contain affiliate links. Read my disclosure policy<\/a>.<\/div>\n

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A free, 7-day high protein<\/a> diet meal plan including breakfast<\/a>, lunch<\/a> and dinner<\/a> ideas and a shopping list. All recipes include macros and Weight Watchers<\/a> points.<\/p>\n

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\"Skinnytaste<\/a><\/div>\n

7 Day High Protein Diet Meal Plan<\/h2>\n

Whether you\u2019re celebrating Christmas, Hanukkah, or Kwanzaa, I wish you and your family a joyous, healthy, and blessed holiday<\/a> season. Need a dish to bring or ideas for entertaining at home? From roast beef<\/a> to latkes<\/a>, breakfast casseroles<\/a> to pancake breakfasts<\/a>, or mocktails<\/a> to desserts<\/a>, I\u2019ve got you covered!<\/p>\n

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A Word About the New WW Points Plan<\/h2>\n<\/p>\n
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For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points. I will start updating the points but it would be a HUGE help if you are on my site and see the new points, to leave a comment on that recipe so I can quickly update it!<\/p>\n<\/div>\n<\/div>\n

Why High Protein?<\/h2>\n

As many of you know, I\u2019ve been following a high-protein<\/a> diet for the past few years for muscle gain, and it\u2019s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein<\/a> meal plan for the week. If you enjoy it, I\u2019ll share 1 or 2 each month. Plus, I\u2019m working on a high-protein cookbook, so stay tuned! <\/p>\n

To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you\u2019re not sure how much protein you should eat in a day, this article<\/a> may be helpful.<\/p>\n

How It Works<\/h2>\n

If you\u2019re new to my meal plans<\/a>, these are meant as a guide, with plenty of wiggle room<\/strong> for you to add more food<\/strong>, coffee, beverages, fruits, snacks<\/a>, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes<\/a> by course in the index<\/a>. Depending on your goals, you should aim for at least 1500 calories* per day. There\u2019s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.<\/p>\n

Note<\/h2>\n

Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It\u2019s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.<\/p>\n

Lastly, if you\u2019re on Facebook join my Skinnytaste Facebook Community<\/a> where everyone\u2019s sharing photos of recipes they are making, you can join here. I\u2019m loving all the ideas everyone\u2019s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!<\/p>\n

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Ultimate Skinnytaste Meal Planner<\/h3>\n<\/p>\n
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\"Skinnytaste<\/p>\n

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!<\/p>\n<\/div>\n<\/div>\n

\"Skinnytaste<\/figure>\n

Buy the Skinnytaste meal planner here:<\/h2>\n
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I\u2019ve created 4 more weeks of HIGH PROTEIN MEAL PLANS to kick-start your healthy eating habits! Protein is an macronutrient that aids in many important bodily functions.\u00a0 Foods high in protein keep you feeling fuller longer and may boost metabolism. With my exclusive 4 week series<\/a>, created especially for Relish+ members, you\u2019ll get 4 weeks of high protein breakfast, lunch and dinner, making it easy to reach your goals, stay healthy and strong!<\/p>\n<\/div>\n<\/div>\n

High Protein Diet Meal Plan:<\/h2>\n

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks<\/a> to help you reach your protein goals.<\/p>\n

MONDAY (12\/23)<\/strong>
B: Savory Cottage Cheese Bowls<\/a>
L: Tuna Egg Salad<\/a> with 2 thin slices whole grain bread
D: Sheet Pan Balsamic-Herb Chicken and Vegetables<\/a> and Mashed Sweet Potatoes<\/a><\/p>\n

Total Calories: 1,079* Protein: 92.5g<\/p>\n

TUESDAY (12\/24)<\/strong>
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese<\/a> and Apple and Grape Fall Fruit Salad<\/a>
L: Shrimp Ceviche<\/a> and Hot Spinach Artichoke Dip<\/a> with 12 tortilla chips, Stuffed Mushrooms with Broccoli Rabe and Sausage<\/a>
D: Homemade Spinach Manicotti<\/a> and Kale with Brussels Sprouts Salad with Parmesan and Pecans<\/a><\/p>\n

Total Calories: 1,271* Protein: 95g<\/p>\n

WEDNESDAY (12\/25)<\/strong>
B: Bacon Spinach Breakfast Casserole with Gruyere Cheese<\/a> and Apple and Grape Fall Fruit Salad<\/a>
L: Dirty Martini Dip<\/a> with 11 pretzel chips, Oysters Rockefeller<\/a> and Air Fryer Chicken Wings<\/a>
D: Honey Baked Spiral Ham<\/a> with Scalloped Potato Gratin<\/a> and Mixed Baby Greens with Pomegranate, Gorgonzola and Pecans<\/a><\/p>\n

Total Calories: 1,578* Protein: 99g<\/p>\n

THURSDAY (12\/26)<\/strong>
B: Savory Cottage Cheese Bowls<\/a>
L: Tuna Egg Salad<\/a> with 2 thin slices whole grain bread
D: Split Pea Soup with Ham<\/a> and Lemony Hearts of Palm Salad with Avocado<\/a>
Total Calories: 1,216* Protein: 90.5g<\/p>\n

FRIDAY (12\/27)<\/strong>
B: Savory Cottage Cheese Bowls<\/a>
L: LEFTOVER Split Pea Soup with Ham<\/a>
D: Shrimp and Andouille Sheet Pan Dinner<\/a> with \u00be cup brown rice**
Total Calories: 1,153* Protein: 93g<\/p>\n

SATURDAY (12\/28)<\/strong>
B: Sausage Cheese and Veggie Breakfast Casserole<\/a>
L: Cajun Fried Rice<\/a>
D: DINNER OUT<\/p>\n

Total Calories: 731* Protein: 56.5g<\/p>\n

SUNDAY (12\/29)<\/strong>
B: LEFTOVER Sausage Cheese and Veggie Breakfast Casserole<\/a>
L: Air Fryer Chicken Milanese with Mediterranean Salad<\/a>
D: Braised Brisket with Potatoes and Carrots<\/a> and Spiralized Sweet Potato Latkes<\/a>
Total Calories: 1,210* Protein: 115.5g<\/p>\n

*This is just a guide, women should aim for around 1500 calories per day. Here\u2019s a helpful calculator to estimate your calorie needs<\/a>. I\u2019ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.
**Make an extra 3 cups brown rice for lunch Saturday.<\/p>\n

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*Google doc<\/a><\/p>\n

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