7 Day Excessive-Protein Excessive-Fiber Food regimen Meal Plan

A free, 7-day excessive protein weight loss plan meal plan together with breakfast, lunch and dinner concepts and a purchasing checklist. All recipes embrace macros and Weight Watchers factors.

7 Day Excessive-Protein Excessive-Fiber Food regimen Meal Plan

I hope everybody had an amazing vacation! I believed we might kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace a minimum of 120g of protein and 25g of fiber each day that can assist you meet your targets!

Let’s discuss goals- why do some targets stick, and others don’t? We’ve all been there—writing down a New 12 months’s decision or setting a giant purpose, however by February, it’s a distant reminiscence. So, what’s the distinction between targets that stick and people who fizzle out?

It usually comes right down to how we set these targets within the first place. Whereas it’s simple to say you need to get fitter, research extra, or journey, it’s the plan behind these targets that make the distinction. And not using a roadmap, it’s a lot tougher to comply with by.

That’s the place SMART targets are available in..

SMART is an acronym that stands for:

1. Specific: The purpose is obvious and unambiguous. As an alternative of claiming, “I need to be more healthy,” you would possibly say, “I’ll work out 3 times per week.”
2. Measurable: That you must observe your progress. So, as a substitute of “I need to learn extra,” a measurable purpose can be “I’ll learn one e book monthly.”
3. Achievable: The purpose must be lifelike. It’s essential to set a purpose that challenges you, however doesn’t set you up for failure. For instance, setting a purpose to “lose 20 kilos in a month” is perhaps an excessive amount of. As an alternative, goal for one thing like “lose 5 kilos over the following two months.”
4. Relevant: The purpose ought to matter to you and align along with your values. In case your purpose doesn’t resonate with what you care about, it’s simple to lose motivation. Ask your self, “Why is that this purpose essential to me?”
5. Time-bound: Each purpose wants a deadline. A purpose with no timeline is only a want. For instance, “I’ll end this course by March thirtieth” provides you one thing to goal for.

Setting targets with the SMART framework not solely provides you readability, nevertheless it additionally boosts your possibilities of success. It helps you create a roadmap that makes it simpler to remain on observe, keep motivated, and modify when/if issues don’t go as deliberate.

Why Excessive Protein?

As lots of you already know, I’ve been following a high-protein weight loss plan for the previous few years for muscle achieve, and it’s been a complete sport changer for me! I really feel stronger and extra happy, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know a whole lot of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. Should you get pleasure from it, I’ll share 1 or 2 every month. Plus, I’m engaged on a high-protein cookbook, so keep tuned!

To achieve my protein targets, I usually divide it throughout three meals. For instance, if my purpose is 120 grams of protein per day, I goal for a minimum of 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re undecided how a lot protein you must eat in a day, this article could also be useful.

How It Works

Should you’re new to my meal plans, these are meant as a information, with loads of wiggle room so that you can add extra meals, espresso, drinks, fruits, snacks, dessert, and so on. or swap recipes out for meals you like, you’ll be able to seek for recipes by course within the index. Relying in your targets, you must goal for a minimum of 1500 energy* per day. There’s nobody measurement matches all, it will vary by your targets, your age, weight, and so on. At all times speak to your nutritionist or dietician on your particular wants.

Notice

These with kidney or liver illness, gout, particular metabolic problems, or older adults with diminished kidney perform might have to restrict protein to keep away from problems. It’s at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly when you have any underlying well being circumstances.

Lastly, if you happen to’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you’ll be able to be a part of right here. I’m loving all of the concepts everybody’s sharing! Should you want to get on the e-mail checklist, you’ll be able to subscribe right here so that you by no means miss a meal plan!

Purchase the Skinnytaste meal planner right here:

Excessive Protein Food regimen Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 whereas dinners and all meals on Saturday and Sunday are designed to serve a household of 4. Some recipes make sufficient leftovers for 2 nights or lunch the following day. The grocery checklist is complete and consists of every part you should make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein targets.

MONDAY (1/5)
B: Excessive Protein Omelet with 1 slice entire grain toast and an orange
L: Air Fryer Greek Hen (recipe x 2) with ¾ cup quinoa
D: Lasagna Roll Ups with Cottage Cheese and 1 cup steamed broccoli
Complete Energy: 1,529* Protein: 123.5 g

TUESDAY (1/6)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Hen with ¾ cup quinoa
D: Gradual Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Complete Energy: 1,398* Protein: 127 g

WEDNESDAY (1/7)
B: Whipped Cottage Cheese Bowls (½ recipe)
L: Air Fryer Greek Hen with ¾ cup quinoa
D: LEFTOVER Gradual Cooker Birria Tacos with ¾ cup Southwestern Black Bean Salad
Complete Energy: 1,432* Protein: 131 g

THURSDAY (1/8)
B: Carrot Banana Protein Smoothie
L: Air Fryer Greek Hen with ¾ cup quinoa
D: Asian Hen Meatballs with ½ cup brown rice, ½ cup steamed edamame and Roasted Broccoli

Complete Energy: 1,446* Protein: 122 g

FRIDAY (1/9)
B: Excessive Protein Omelet with 1 slice entire grain toast and an orange
L: Turkey Membership with an apple
D: Fish en Papillote over 1 cup entire wheat orzo and Oven Roasted Cauliflower
Complete Energy: 1,523* Protein: 120 g

SATURDAY (1/10)
B: Spinach Feta Frittata with an orange
L: Turkey Membership (recipe x 4) with an apple
D: DINNER OUT

Complete Energy: 676* Protein: 52 g

SUNDAY (1/11)
B: Whipped Cottage Cheese Bowls (recipe x 2) with an additional ½ cup combined berries
L: Salmon Caesar Salad and ¼ cup almonds
D: Gradual Cooker Coq a Vin with Garlic Mashed Potatoes

Complete Energy: 1,540* Protein: 120 g

*That is only a information, girls ought to goal for round 1500 energy per day. Right here’s a useful calculator to estimate your calorie wants. I’ve left loads of wiggle room so that you can add extra meals reminiscent of espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc