في هذا الأسبوع تحضير وجبات غنية بالبروتين, I’ve planned for you 5 simple plant-based protein recipes, including a breakfast, lunch, snack, and dinner. All the recipes are plant-based and, with my ingredients, I reached over 120g من البروتين في اليوم!
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Save time, money, headaches, and make your life easier with this ridiculously easy high-protein meal plan that you can meal prep on Sunday for several days of easy, healthy easting, from breakfast to dinner.
In this week’s plan, I’ll show you how to make a super delicious شوفان بروتين منقوع طوال الليل لتناول الافطار سلطة العدس والكينوا للغداء، بودنغ الشيا بالتوت for snack, Black Bean Sweet Potato Burritos for dinner, and a slice of Protein Cake للتحلية.
High-Protein Meal Plan #2
The goal of this meal plan is to make it easy, so you don’t have to cook every day! Make a batch of these on Sunday, and you’ll have three to four days of all your meals sorted!
- الإفطار: شوفان ليلي غني بالبروتين (42 غرام من البروتين)
- غداء: Lentils and Quinoa Salad (20g of Protein)
- وجبة خفيفة: بودنغ بذور الشيا بالتوت (20 غرام من البروتين)
- عشاء: Black Bean Sweet Potato Burritos (22g of Protein)
- الحلوى: Protein Cake (15g of Protein)
Total: 120g of protein per day (104g without the cake).
تفاصيل
ركن المعلومات الغذائية
This meal plan is designed to bring a lot of protein. This is useful if you are on a vegetarian or vegan diet and want more protein.
It’s also a very healthy plan with wholesome ingredients rich in micronutrients.
The following table shows the nutrition my recipes reached for حصة واحدة using the ingredients I had on hand. Your macros can vary considerably based on the ingredients you choose, so you’ll have to calculate your own, these are given as an indicative estimate.
| السعرات الحرارية | 2479.9kcal |
| الكربوهيدرات | 323.1G |
| بروتين | 120G |
| دهن | 88.9G |
| Vitamin 12 | 3.8μg |
| حديد | 19.1mg |
Printable Recipes & Shopping List
To get a printable meal plan with all the recipes above and a shopping list, click on the button below and subscribe to my mailing list!
How To Use The Plan
- Print the shopping list and get your ingredients at your favorite shop. You might already have most of them in your pantry and fridge!
- Print the 4 recipe cards by clicking on the links above.
- Meal Prep the suggested quantity of servings, or double them for a whole week of breakfast, lunch, snack, and dinner!
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