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

A free, 7-day excessive protein weight loss program 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 Weight loss program Meal Plan

I hope everybody had a fantastic vacation! I believed we’d kick off 2026 with some Excessive-Protein, Excessive-Fiber Meal plans that embrace no less than 120g of protein and 25g of fiber each day that can assist 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 Yr’s decision or setting an enormous 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 all the way down to how we set these targets within the first place. Whereas it’s straightforward to say you need to get fitter, research extra, or journey, it’s the plan behind these targets that make the distinction. With no roadmap, it’s a lot tougher to comply with by way of.

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

SMART is an acronym that stands for:

1. Specific: The purpose is evident and unambiguous. As a substitute of claiming, “I need to be more healthy,” you may say, “I’ll work out 3 times every week.”
2. Measurable: You must observe your progress. So, as an alternative of “I need to learn extra,” a measurable purpose can be “I’ll learn one guide per thirty days.”
3. Achievable: The purpose needs to be reasonable. It’s necessary 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 likely to be an excessive amount of. As a substitute, goal for one thing like “lose 5 kilos over the following two months.”
4. Relevant: The purpose ought to matter to you and align together with your values. In case your purpose doesn’t resonate with what you care about, it’s straightforward to lose motivation. Ask your self, “Why is that this purpose necessary 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” offers you one thing to goal for.

Setting targets with the SMART framework not solely offers you readability, however it additionally boosts your probabilities of success. It helps you create a roadmap that makes it simpler to remain on observe, keep motivated, and regulate 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 program for the previous few years for muscle achieve, and it’s been a complete sport 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 a variety of you battle 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 no less than 30 grams per meal, plus 10 to 30 grams with every snack. Should you’re unsure how a lot protein it’s best to 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 favor, you’ll be able to seek for recipes by course within the index. Relying in your targets, it’s best to goal for no less than 1500 energy* per day. There’s nobody dimension suits all, this can vary by your targets, your age, weight, and so forth. All the time speak 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 might have to restrict protein to keep away from problems. It’s all the time finest to seek the advice of a healthcare supplier or dietitian earlier than considerably rising protein consumption, particularly in case you have any underlying well being situations.

Lastly, in case you’re on Fb be part of my Skinnytaste Fb Group the place everybody’s sharing photographs of recipes they’re making, you’ll be able to 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’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 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 checklist is complete and consists of every little thing it’s good to 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
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: Sluggish 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 Sluggish 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 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
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 blended berries
L: Salmon Caesar Salad and ¼ cup almonds
D: Sluggish Cooker Coq a Vin with Garlic Mashed Potatoes

Whole 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 forth.

*Google doc