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The Final 2 Week Excessive Protein Meal Plan


Many research have discovered that long-term adherence to high-protein meal plans might assist lower meals consumption, physique weight, and physique fats share.

Attempting a 2 week excessive protein food plan menu generally is a good foray into making an attempt a excessive protein food plan plan to see in case your physique feels nicely consuming extra protein and whether or not a excessive protein meal plan for weight reduction works for you.

On this 2 week excessive protein meal plan information, we are going to give you an inventory of one of the best meals to eat on excessive protein meal plans and provide you with a versatile 2 week excessive protein food plan plan so that you can check out to see if this kind of food plan works for you.

We’ll talk about the next: 

  • What Are the Greatest Excessive Protein Meal Plan Meals?
  • Ought to I Have Protein Shakes On a Excessive Protein Meal Plan?
  • The Final 2 Week Excessive Protein Meal Plan

Let’s get began!

A clipboard that reads meal plan and the inside of a fridge.

What Are the Greatest Excessive Protein Meal Plan Meals?

Virtually all meals comprise no less than hint quantities of protein, however the following meals are significantly excessive in protein and finest for top protein meal plans:

  • Lean Meat: Lean beef, pork, venison, bison, emu, and so forth.
  • Fish: Halibut, salmon, sardines, mackerel, tuna, bass, tilapia, cod, and so forth.
  • Seafood: Scallops, crab, shrimp, lobster, mussels, squid, clams, and so forth. 
  • Poultry: Turkey, hen, duck, quail, and so forth. 
  • Legumes: Beans, peas, lentils, chickpeas, hummus, and so forth.
  • Soy: Tofu, tempeh, soy milk, and so forth.
  • Low-Fats Dairy: Low-fat milk, cheese, yogurt, cottage cheese, kefir, buttermilk, and so forth. 
  • Eggs
  • Seitan
  • Dietary yeast
  • Protein powders and protein bars
A variety of high protein foods such as fish, eggs, and legumes.

The next nutritious meals additionally comprise some protein, although in addition they are excessive in different macronutrients:

  • Complete Grains: Complete wheat, quinoa, oats, teff, buckwheat
  • Greens: Broccoli, spinach, kale, and so forth.
  • Nuts: Almonds, peanuts, macadamia nuts, walnuts, pistachios, pecans, and so forth.
  • Seeds: Flax seeds, chia seeds, pumpkin seeds, sunflower seeds, squash seeds, hemp seeds, sesame seeds

Remember the fact that plant-based sources of protein often don’t comprise all 9 important amino acids.

Due to this fact, in case you are following a vegan high-protein meal plan or a vegetarian high-protein meal plan, you have to to strategically pair complementary plant-based meals collectively. 

For instance, consuming beans with rice can present the total record of important amino acids.

A chocolate protein shake.

Ought to I Have Protein Shakes On a Excessive-Protein Meal Plan?

Selecting high-protein snacks is an effective way to extend protein on a excessive protein meal plan for weight reduction or basic excessive protein meal plans for constructing muscle.

Whereas it’s all the time advisable to have complete, pure meals slightly than processed meals, the comfort of high-protein snacks like protein bars and protein shakes may be useful for many who are busy and on the go.

These high-protein snacks are significantly useful after exercises or whenever you don’t have time and entry to sit down down and eat a high-protein meal.

Be aware that when selecting whey or plant-based protein bars, you will need to take note of the diet info and ingredient labels to completely perceive what’s within the product.

For instance, some protein bars comprise synthetic sweeteners or non-caloric sweeteners similar to Stevia, so they supply just a few grams of carbohydrates at most. 

Nutrition facts labels.

Then again, there are many protein bars which have a extra balanced dietary profile, offering upwards of 20 grams or extra of carbohydrates along with protein and fats. 

The calorie content material and macronutrients will subsequently range considerably between these merchandise. 

Which means that it’s laborious or shortsighted to make sweeping generalizations about whey vs plant-based protein bars diet info, and in case you are making an attempt to comply with a 2 week excessive protein meal plan for weight reduction, you need low-calorie protein bars with out quite a lot of carbs and fats.

Equally, protein powders may be useful when following a 2 week excessive protein food plan plan for shedding weight or constructing muscle.

In both situation, protein powder gives a concentrated supply of lean protein and a handy manner so as to add protein to virtually something, from oatmeal to yogurt or only a devoted protein shake or protein smoothie.

Once more, if you wish to comply with a wholesome high-protein meal plan or a high-protein food plan for weight reduction, you have to take note of protein powder diet info and substances.

Protein bars and protein powder.

There are tons of protein powders, starting from animal-based protein sources similar to whey, egg, casein, and collagen to plant-based protein powders produced from brown rice, hemp, soy, pea protein, or a mix of plant-based proteins.

There are sometimes extra similarities within the diet of plant protein powder vs whey protein powder, as most protein powders are formulated to be low in carbohydrates.

Nonetheless, you will need to take note of the substances used. 

Keep away from something with extreme sugar, fillers, and synthetic sweeteners, significantly sugar alcohols, as these may cause digestive misery and bloating, which may impede how you’re feeling in your excessive protein weight reduction food plan plan.

The Final 2 Week Excessive Protein Meal Plan

Now we have created a pattern 2 week excessive protein food plan menu.

You’ll be able to comply with this as a two week excessive protein meal plan for weight reduction by sticking to the meal plan as written and lowering carbs and snacks as crucial primarily based in your caloric wants.

Or, you may modify this to be a 2-week excessive protein meal plan for muscle-building by including extra high-protein snacks similar to protein shakes, protein bars, nuts, fruit with nut butter, and so forth. 

Additionally, bulk up the portion sizes and add extra carbs and wholesome fat to the meals as crucial.

You’ll be able to combine and match the excessive protein recipes primarily based in your preferences.

A green smoothie.

Monday

  • Breakfast: Protein and greens smoothie made with a banana, spinach, almond butter, low-fat plain Greek yogurt, frozen blueberries, raspberries, and chia seeds.
  • Snack: Exhausting-boiled eggs and grapes.
  • Lunch: Child kale and quinoa salad bowl with roasted hen breast or tofu, sliced avocado, chickpeas, tomatoes, onions, feta cheese, snap peas, and walnuts.
  • Snack: Hummus with carrots, cucumbers, pepper strips, and celery or complete grain pita.
  • Dinner: Sesame-crusted grilled salmon with Brussels sprouts and broccoli rabe over brown rice. Aspect salad.
  • Snack: Low-sugar chocolate milk

Tuesday

  • Breakfast: 1 cup of plain Greek yogurt with ½ cup of blended berries, ½ cup of muesli or low-fat granola, blueberries, raspberries, and unsweetened coconut flakes.
  • Snack: Turkey and cheese roll-ups.
  • Lunch: Tuna salad with lettuce wraps or whole-grain tortillas, relying in your calorie targets; facet of edamame.
  • Snack: Melon and unsalted nuts.
  • Dinner: Pecan-crusted tilapia with asparagus and quinoa pilaf with sunflower seeds or pumpkin seeds.
  • Snack: Apple with unsalted almond butter sprinkled with cinnamon.
Salmon and Brussles sprouts.

Wednesday

  • Breakfast: Egg scramble made with a few complete eggs and several other egg whites, spinach, onions, mushrooms, tomatoes, cheddar cheese; one or two slices of complete grain bread.
  • Snack: Ants on a log (peanut butter and celery sticks with raisins).
  • Lunch: Turkey or veggie burger on an entire grain bun topped with arugula, tomato, and onion. Aspect of broccoli and hummus. 
  • Snack: Tuna fish on whole-grain bread or with vegetable crudites.
  • Dinner: Miso-marinated salmon crusted with sesame seeds, roasted Brussels sprouts with balsamic vinegar dressing and brown rice. Aspect salad with lemon juice and olive oil.
  • Snack: Low-fat Greek yogurt with berries and walnuts.

Thursday

  • Breakfast: Protein shake made with protein powder, a banana, one cup of child spinach, almond butter, low-free Greek yogurt, frozen blended berries, and flax seeds.
  • Lunch: Grilled hen breast or tempeh with roasted blended greens bowl over bulgur with a drizzle of olive oil. 
  • Dinner: Floor turkey shepherd’s pie with mashed potatoes, carrots, and spinach, or use vegan soy crumbles. Massive salad with a mix of spinach and arugula, tomatoes, cucumbers, avocado, feta cheese on the facet.
  • Dessert: Low-sodium cottage cheese with sliced peaches, cinnamon, and walnuts. 
Overnight oats with fruit.

Friday

  • Breakfast: In a single day oats made with sliced bananas, rolled oats, flax seeds, walnuts, and almond milk or skim milk.
  • Snack: Cantaloupe and pumpkin seeds.
  • Lunch: Brown rice bowl with avocado slices, edamame, hen breast or steamed tofu, and sesame seeds, steamed broccoli, bell peppers, mushrooms.
  • Snack: Unsalted almonds and a pear.
  • Dinner: Kale, hen, and white bean soup topped with cheese and pumpkin seeds. Aspect salad with chopped egg.

Saturday

  • Breakfast: Low-sodium cottage cheese with sliced apple, hemp seeds, almonds, and cinnamon.
  • Snack: Edamame and cubed hen breast or baked tofu.
  • Lunch: Rice bowl made with brown rice, baked hen breast, avocado, tomatoes, cilantro, low-sodium cheese, lime juice, jalapeño, and unsalted almonds. Aspect of clementines.
  • Dinner: Sheet pan hen bake with roasted carrots, potatoes, lean hen breast, fennel, and asparagus. Brown rice pilaf with roasted pumpkin seeds.
  • Snack: Pistachios and a pear.
A chicken and vegetable sheet pan bake.

Sunday

  • Breakfast: Complete wheat toast with unsalted peanut butter and sliced banana with a drizzle of honey; hard-boiled eggs.
  • Snack: Cheddar cheese and turkey pepperoni.
  • Lunch: Turkey meatballs in a butter lettuce wrap (if following a low-calorie excessive protein meal plan for weight reduction) or complete grain hamburger bun with sliced avocado, zucchini noodles.
  • Dinner: Quinoa salad bowl with greens, avocado, edamame, and cashew dressing made with floor cashews and tahini.
  • Snack: Silken tofu “ice cream” blended and chilled.

Monday

  • Breakfast: In a single day oats produced from complete oats, one scoop of vanilla protein powder, Greek yogurt, blended berries, slivered almonds, and a sprinkle of flaxseeds.
  • Snack: Exhausting-boiled eggs and snap peas.
  • Lunch: Smoothie bowl with Greek yogurt, fruits, flax seeds, almonds, and high-protein cereal similar to Kashi.
  • Dinner: Grilled salmon over cauliflower rice seasoned with lemon juice and contemporary chopped parsley, baked candy potato with Greek yogurt or unsalted butter, spinach salad with tomatoes, cucumbers, and carrots, and balsamic vinegar and olive oil dressing.
  • Snack: Low-sodium cottage cheese with blended nuts.
Lentil soup.

Tuesday

  • Breakfast: Scrambled eggs and veggies with melted cheddar or Monterey jack cheese, whole-grain bread.
  • Snack: Hummus and veggies or whole-grain crackers.
  • Lunch: Low-sodium lentil soup with stewed greens and a pomegranate.
  • Dinner: Lean pork chop or steak with a facet of zucchini noodles and roasted cauliflower.
  • Snack: Chocolate protein shake made with protein powder, nut butter, unsweetened almond milk, and half a banana.

Wednesday

  • Breakfast: Oatmeal produced from complete oats, one scoop of vanilla protein powder, slivered almonds, sliced banana, and a sprinkle of flaxseeds.
  • Snack: Exhausting-boiled eggs and cherries.
  • Lunch: Curry cashew shrimp (or tofu) over brown rice or cauliflower rice and blended greens.
  • Dinner: Grilled cod or trout with bulgur and a Greek salad.
  • Snack: Low-sodium cottage cheese with almond butter swirled in and darkish chocolate shavings on high .
A bowl of tuna salad.

Thursday

  • Breakfast: Omelette with jack cheese, lean meat, tomatoes, onions, peppers, mushrooms, and greens.
  • Snack: String cheese and edamame.
  • Lunch: Three-bean salad with grilled tofu steak, snap peas, and a plum.
  • Dinner: Steak or hen strips over a big salad with blended veggies and an oven-baked candy potato.
  • Snack: Greek yogurt with walnuts and strawberries.

Friday

  • Breakfast: In a single day oats produced from complete oats, one scoop of vanilla protein powder, Greek yogurt, apples, cashews, and flaxseeds.
  • Lunch: Tuna salad with veggies, and a lettuce wrap, or in an entire grain tortilla, peach on the facet.
  • Snack: Path combine and string cheese.
  • Dinner: Break up pea soup with whole-grain bread for dipping and a backyard salad with non-obligatory cheese.
  • Snack: Chocolate chia seed pudding. 
A falafel pita.

Saturday

  • Breakfast: Egg scramble with veggies, half a grapefruit, complete wheat toast.
  • Snack: Plain Greek yogurt with blended berries and almonds.
  • Lunch: Hen, kale, and white bean soup with a fruit salad. 
  • Dinner: Falafel, baked eggplant, roasted veggie shish kebabs, and hummus. 
  • Snack: Chocolate protein shake.

Sunday 

  • Breakfast: Protein pancakes made with egg whites, floor oat flour, a scoop of protein powder, and a mashed banana topped with nuts and blended berries. 
  • Snack: Exhausting-boiled eggs and snap peas.
  • Lunch: Turkey burger or veggie in a lettuce wrap or on a whole-grain bun with carrot sticks and cherry tomatoes.
  • Dinner: Lentil or chickpea pasta with do-it-yourself turkey meatballs and a backyard salad.
  • Snack: Low-sodium cottage cheese with peanut butter.

For one more high-protein food plan possibility, try the 40-40-20 food plan right here.

Cottage cheese and fruit.

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