Description
This high protein meal plan is designed for people who are looking to support their active lifestyles or build muscle. Each recipe has at least 25 grams of protein and most have 30 or 35 grams. This meal plan focuses on simple ingredients and whole foods while avoiding packaged and processed foods.
This high-protein meal plan includes:
Four 7 day meal plans
Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.
Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.
High protein grocery lists
Each 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.
Nutritional information
Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.
Each individual recipe also comes with the same nutritional information breakdown.
Actual breakdown for this high protein meal plan
On average, each day you will be getting:
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Roughly 2000 calories
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Roughly 40-50% of your calories from fat, 25-30% from carbohydrates, and 25-30% from protein. This amounts to roughly 90-110 g of fat, 130-160 g of carbohydrates, and 140-150 g of protein on average.
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Roughly 30 g of fiber.
Guide to meal prepping
This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.
What foods are included in the high protein diet?
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All meat (chicken breast and thighs, turkey, pork, lean beef, etc.)
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Protein powders and protein shakes
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Fish and seafood rich in omega-3 fats (fatty fish like wild-caught salmon and sardines)
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Eggs (hard boiled, scrambled)
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Whole grains (including quinoa, white rice, brown rice, millet, buckwheat, and oat bran)
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Grain free flour alternatives (almond flour, coconut flour, tapioca flour, etc.)
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Beans and lentils (black beans, kidney beans, red lentils, chickpeas)
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Vegetables (including cruciferous vegetables, leafy greens, green and red bell peppers, tomatoes, zucchini, brussels sprouts, green beans, white potatoes, sweet potatoes, carrots, beets etc.)
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Fresh fruits
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Lemon and lime juice
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Avocado
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Coconut products (coconut oil, coconut milk and coconut butter)
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High-quality healthy fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)
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Nuts and seeds (such as almonds, pumpkin seeds, cashews, chia seeds and sunflower seeds)
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Nut and seed butters (peanut butter, cashew butter, almond butter)
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Dairy products (cow’s milk, cream, ice cream, feta cheese, cottage cheese, whey protein, Greek yogurt, sour cream)
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Soy (soy sauce, soybeans/edamame, soybean oil, soy milk)
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Natural sugars (coconut sugar, honey, maple syrup, and agave nectar)
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Fresh herbs, spices and seasonings
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Natural sugar-free sweeteners such as stevia and monk fruit
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Dark chocolate, cacao and cocoa powder
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Coffee, green tea and herbal teas
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Sea salt and black pepper
What foods are excluded in the high protein diet?
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Processed and pre-made food with artificial ingredients (think fast food!)
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Refined and processed grains (white bread, store bought muffins, scones, donuts, or anything made with white flour)
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Sugary cereals, candy, chocolate bars (and other sugary foods)
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Artificial sweeteners
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Vegetable oils (such as canola oil, soybean oil, sunflower oil etc.)
What to expect after you purchase this meal plan
After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.
As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.
Feel free to download the PDFs and save them on your computer and/or print them off.
At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.
100% guarantee
Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!
But if there is any reason you don’t, send me an email requesting your refund. No questions asked.
About the creator of this meal plan
I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.
Disclaimer
I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.
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