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

A free, 7-day excessive protein eating regimen meal plan together with breakfast, lunch and dinner concepts and a procuring listing. All recipes embrace macros and Weight Watchers factors.

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

I hope everybody had an important vacation! I assumed we might kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace at the least 120g of protein and 25g of fiber every day that can assist you meet your objectives!

Let’s speak about goals- why do some objectives stick, and others don’t? We’ve all been there—writing down a New Yr’s decision or setting a giant objective, however by February, it’s a distant reminiscence. So, what’s the distinction between objectives that stick and those who fizzle out?

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

That’s the place SMART objectives are available..

SMART is an acronym that stands for:

1. Specific: The objective is obvious and unambiguous. As a substitute of claiming, “I need to be more healthy,” you would possibly say, “I’ll work out thrice every week.”
2. Measurable: You could monitor your progress. So, as an alternative of “I need to learn extra,” a measurable objective can be “I’ll learn one guide per thirty days.”
3. Achievable: The objective must be life like. It’s essential 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 a substitute, intention for one thing like “lose 5 kilos over the subsequent 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 simple to lose motivation. Ask your self, “Why is that this objective essential 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” provides you one thing to intention for.

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

Why Excessive Protein?

As a lot of you realize, I’ve been following a high-protein eating 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 quite a lot of you battle with hitting your protein objectives, so I used to be impressed to create this high-protein meal plan for the week. If you happen to 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 succeed in my protein objectives, I sometimes divide it throughout three meals. For instance, if my objective is 120 grams of protein per day, I intention for at the least 30 grams per meal, plus 10 to 30 grams with every snack. If you happen to’re unsure how a lot protein you need to eat in a day, this article could also be useful.

How It Works

If you happen to’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 may seek for recipes by course within the index. Relying in your objectives, you need to intention for at the least 1500 energy* per day. There’s nobody measurement matches all, this can vary by your objectives, your age, weight, and so forth. At all times discuss to your nutritionist or dietician to your particular wants.

Be aware

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 at all times finest to seek the advice of a healthcare supplier or dietitian earlier than considerably growing protein consumption, particularly if in case you have any underlying well being circumstances.

Lastly, when you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing images of recipes they’re making, you may be part of right here. I’m loving all of the concepts everybody’s sharing! If you happen to want to get on the e-mail listing, you may 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 listing is complete and consists of the whole lot you want to make all meals on the plan. Add some excessive protein snacks that can assist you attain your protein objectives.

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
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: Sluggish 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 Sluggish 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 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
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: Sluggish Cooker Coq a Vin with Garlic Mashed Potatoes

Complete Energy: 1,540* Protein: 120 g

*That is only a information, ladies 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 forth.

*Google doc