Free 5 Day High Protein Meal Plan! [Download It Today!]

2 days ago3 min read

Feel like you need to restart? Perhaps you're a little low in energy, have high sugar cravings or just feeling a bit "bleh".

I developed a free 5 Day High Protein Meal Plan filled with delicious, satiating and simple meals to help get you back on your (nutritional) feet!

Scroll down for the details and the FREE 5 Day High Protein Meal Plan download!

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What this meal plan is all about

The great thing about eating meals rich in high quality protein, fat and fiber is that it removes the "need" to count calories.

Each of these food sources raises our satiety hormones peptide YY, CCK and GLP-1 that signal to our brain that we don't need to keep eating.

This approach is called "ad libitum" eating, which means you get to eat until you're satisfied. And there's a lot of research showing that it's a great tool for sustainable fat loss.(1)

The reported benefits include:

fat loss
reduced hunger
reduced sugar cravings
increased fat burning due to less muscle loss
reduced waist circumference (aka belly fat)
natural reduction of intake due to reduced hunger (as high as 440 calories lower per day)

High protein is great, but to reap all of the weight loss and wellness benefits of food, I've also created this meal plan to be rich in high quality sources of fat, low glycemic load carbohydrates and fiber.

These help to provide important micronutrients needed for longevity and health, the fuel our gut bacteria needs to thrive and antioxidants to help reduce inflammation.

This is the same structure our Body Recomposition Program follows with over 50 recipes and 6 weeks of meal planning.

If you want to check out the program that helped me lose 20 pounds postpartum (without counting calories!), you can find it HERE.

autumn bates program before and after results

Today's free 5 Day High Protein Meal Plan also emphasizes a three meal structure without any snacks. This is because research shows we feel more satisfied with 3 larger meals instead of 6 smaller meals throughout the day.(2) It also allows you to get some gut rest between the meals to help prevent bloating.

We focus on a three meal structure with all of our meal plans, which have helped thousands of men and women around the world to achieve their weight loss and wellness goals.