7 Day Excessive-Protein Excessive-Fiber Weight loss program Meal Plan

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

7 Day Excessive-Protein Excessive-Fiber Weight loss program Meal Plan

I hope everybody had an excellent vacation! I believed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embody at the very least 120g of protein and 25g of fiber each 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 an enormous objective, however by February, it’s a distant reminiscence. So, what’s the distinction between targets that stick and people who fizzle out?

It typically comes all the way down to how we set these targets within the first place. Whereas it’s straightforward to say you wish 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 via.

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

SMART is an acronym that stands for:

1. Specific: The objective is obvious and unambiguous. As an alternative of claiming, “I wish to be more healthy,” you would possibly say, “I’ll work out 3 times per week.”
2. Measurable: It’s worthwhile to observe your progress. So, as a substitute of “I wish to learn extra,” a measurable objective could be “I’ll learn one guide per thirty days.”
3. Achievable: The objective needs to be reasonable. It’s vital 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” could be an excessive amount of. As an alternative, intention for one thing like “lose 5 kilos over the following two months.”
4. Relevant: The objective ought to matter to you and align along with your values. In case your objective doesn’t resonate with what you care about, it’s straightforward to lose motivation. Ask your self, “Why is that this objective vital to me?”
5. Time-bound: Each objective wants a deadline. A objective and not using a timeline is only a want. For instance, “I’ll end this course by March thirtieth” offers you one thing to intention for.

Setting targets with the SMART framework not solely offers you readability, however it additionally boosts your possibilities 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 realize, 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 variety of you wrestle with hitting your protein targets, so I used to be impressed to create this high-protein meal plan for the week. For those who 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 sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for at the very least 30 grams per meal, plus 10 to 30 grams with every snack. For those who’re undecided how a lot protein you must eat in a day, this article could also be useful.

How It Works

For those who’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 favor, you may seek for recipes by course within the index. Relying in your targets, you must intention for at the very least 1500 energy* per day. There’s nobody dimension suits all, this may 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 lowered kidney perform could have to restrict protein to keep away from problems. It’s all the time greatest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly if in case you have any underlying well being situations.

Lastly, when you’re on Fb be a part of my Skinnytaste Fb Neighborhood the place everybody’s sharing images of recipes they’re making, you may be a part of right here. I’m loving all of the concepts everybody’s sharing! For those who want to get on the e-mail record, you may subscribe right here so that you by no means miss a meal plan!

Purchase the Skinnytaste meal planner right here:

Excessive Protein Weight loss program 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 record is complete and consists of every thing that you must 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 complete 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
Whole 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
Whole 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
Whole 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

Whole Energy: 1,446* Protein: 122 g

FRIDAY (1/9)
B: Excessive Protein Omelet with 1 slice complete grain toast and an orange
L: Turkey Membership with an apple
D: Fish en Papillote over 1 cup complete wheat orzo and Oven Roasted Cauliflower
Whole 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

Whole 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

Whole Energy: 1,540* Protein: 120 g

*That is only a information, girls ought to intention 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 similar to espresso, drinks, fruits, snacks, dessert, wine, and so on.

*Google doc