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

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

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

I hope everybody had an awesome vacation! I believed we might kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embody a minimum of 120g of protein and 25g of fiber day by day that will help you meet your targets!

Let’s speak about 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 objective, however by February, it’s a distant reminiscence. So, what’s the distinction between targets that stick and those who fizzle out?

It typically comes right down to how we set these targets within the first place. Whereas it’s simple to say you wish to get fitter, examine extra, or journey, it’s the plan behind these targets that make the distinction. With out a roadmap, it’s a lot more durable to observe by means of.

That’s the place SMART targets are available..

SMART is an acronym that stands for:

1. Specific: The objective is evident and unambiguous. As a substitute of claiming, “I wish to be more healthy,” you would possibly say, “I’ll work out thrice every week.”
2. Measurable: You’ll want to observe your progress. So, as a substitute of “I wish to learn extra,” a measurable objective could be “I’ll learn one ebook per 30 days.”
3. Achievable: The objective needs to be practical. It’s necessary to set a objective that challenges you, however doesn’t set you up for failure. For instance, setting a objective to “lose 20 kilos in a month” may be an excessive amount of. As a substitute, goal for one thing like “lose 5 kilos over the subsequent two months.”
4. Relevant: The objective ought to matter to you and align together with your values. In case your objective doesn’t resonate with what you care about, it’s simple to lose motivation. Ask your self, “Why is that this objective necessary to me?”
5. Time-bound: Each objective wants a deadline. A objective with no timeline is only a want. For instance, “I’ll end this course by March thirtieth” offers you one thing to goal for.

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

Why Excessive Protein?

As lots of you already know, I’ve been following a high-protein food regimen for the previous few years for muscle acquire, and it’s been a complete recreation changer for me! I really feel stronger and extra glad, which retains me from reaching for sweets or chips between meals or on the finish of the day. I do know plenty 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 take pleasure in 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 objective 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 forth. or swap recipes out for meals you like, you possibly can 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 forth. All the time discuss to your nutritionist or dietician to your particular wants.

Be aware

These with kidney or liver illness, gout, particular metabolic issues, or older adults with lowered kidney perform could must restrict protein to keep away from issues. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly when you’ve got any underlying well being situations.

Lastly, if you happen to’re on Fb be part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you possibly can be 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 possibly can 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 subsequent day. The grocery checklist is complete and contains every part it’s essential make all meals on the plan. Add some excessive protein snacks that will help 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 blended 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, ladies 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 comparable to espresso, drinks, fruits, snacks, dessert, wine, and so forth.

*Google doc