Protein is the ultimate powerhouse nutrient. It helps to make and repair muscles, makes you feel full, and provides stable energy to fuel your day. This 7-day plan is packed with delicious breakfast, lunch, dinner and snacks-all are all designed to keep your body strong and please your taste buds.
Why a high-protein meal plan? And how much protein you need?
When it comes to protein, the “official” recommendation for adults is 0.36 grams per pound of body weight (0.8 grams per kg). But many health experts – include themselves – believe that it is on the low side.
Instead, I suggest the goal 0.5 to 0.8 grams of protein (1.1-1.8 grams per kg) per pound of body weightFor example, if you weigh 150 pounds, it is about 75 to 120 grams of protein per day.
This is where this high-protein meal scheme comes. This is designed to help you easily reach those high, more beneficial protein goals, which offers a lot of options to mix, match and enjoy while staying right in your sweet spot range!
About this 7-day high-protein meal scheme
It provides about the plan 100-140 grams of protein (about 1,400-1,600 calories per day)-A great reference point for a people is the goal of losing weight or for those who want to keep the parts in check. If your goal is to eat only more healthy food and get more protein, feel free to loosen the shape of the serving suggestions and part. Each day contains three food and two snacks (yes, I also tuck in a dessert or two!), And a lot of non-starch vegetables.
The best part? It is flexible and easy for tailor!
- Every meal anchor with protein
- Eat every 4-5 hours to stay energetic
- Include snacks listed at any point throughout the day when you need to promote
And remember – this plan is not about perfection, it is about practicality. Not a certain food or recipe is not love? Swap it or doubled on the favorite. Let’s dive!
day 1
Snack Options:
Day 2
Snack Options:
- 3/4 cup Greek Yogurt with 3 cup berries
- Raw Vegi with Salsa
Third day
Snack Options:
Day 4
Snack Options:
Day 5
Snack Options:
- 1 hard-rubbed egg + 1 cup non-stark vegies (carrots, cucumbers, celery, etc.)
- 1 Low Fat Mozerela Paneer Stick + 1 Medium Apple
Day 6
Snack Options:
Day 7
Snack Options:
- Cum Cup Hmmus with 1 Cup Carrot
- Cake Cup with Low Fat Cottage Paneer 2 with Masala of choice on rice cake
- Breakfast, Protein Baggles, Chedder Protein Biscuits, Capris omelette
- lunch, Meditarenian quinoa salad, Classic Cob Salad with blue cheese dressing, Harvest bowl, Buffalo chicken slave
- dinner, Diligent, Go-to tofu, Dal Maila Jose, 3-flock chili, Chicken and Broccoli Stere Fry
- Bonus behavior, snacks and sweets, Chocolate banana protein pudding, Peanut Butter Banana Protein Pudding, Flourless protein brownie, Chocolate Peanut Butter Dates
Click Here To download a PDF observation of 7-day high-protein diet scheme!
