[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401637-105":59,"doc-detail-401637-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","high-protein-7-day-meal-plan-workbook-why-protein-targets","High Protein 7-day Meal Plan Workbook - Why Protein & Targets","","High Protein 7-day Meal Plan Workbook by Tracey Wood explains why a high-protein diet supports tissue building, repair, infection defense, and energy use, using general health context. It provides protein and fiber targets by age, gender, and activity level, guidance on setting calorie goals for loss, maintenance, or gain, and hydration advice. Worksheets include daily target selection steps, protein and plant choice prompts, and example food tables for animal and plant protein with nutrition details.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/high-protein-7-day-meal-plan-workbook-why-protein-targets/401637/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/high-protein-7-day-meal-plan-workbook-why-protein-targets/401637.png","ImageObject",300,407,{"name":92,"@type":93},"sagouaw","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"Why does the workbook recommend eating a high-protein diet?","Question",{"text":112,"@type":113},"It explains that proteins are used to build and repair tissues, help the body fight infection, and provide energy when extra protein is used.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How are daily protein and fiber amounts determined?",{"text":117,"@type":113},"The workbook recommends different protein amounts by age and gender and gives fiber guidance based on age and gender, alongside daily calorie targets tied to activity and ideal weight.",{"name":119,"@type":110,"acceptedAnswer":120},"What steps do the worksheets include for building a 7-day plan?",{"text":121,"@type":113},"The workbook instructs users to set daily protein, calorie, and fiber targets first, then select preferred proteins and include at least two vegetables and one fruit per meal while choosing carbs in a sparing way.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401637,1790648957,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":46,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":31,"preview_page_count":4},3985747862151,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","High Protein 7-day Meal Plan Workbook  \nBy Tracey Wood  \nWhy should we care about eating a high protein diet? According to National Institute of Health  \n(NIH),“Proteins are often called the body’s building blocks. They are used to build and repair tissues and help your body fight infection. Your body uses extra protein for energy.” A healthy and lean body is made up of about 65% water, 15% protein, 15% fat, 5% minerals, carbohydrates, and very small amounts of vitamins and other elements.  \nSince humans mostly consist of water and protein; it is a commonsense strategy to replenish and fuel in that manner. Stay hydrated and maximize your protein intake will also help with fat levels. It has also been determined that our body regenerates itself every seven years. Which also makes sense to consume that which the body is made offor the process of self-regeneration.  \nMen and Women under 55 and not very active it is recommended: 46 grams protein for woman, and 56 grams of protein for men. For individuals who are active and/or beyond 55 years ofage to avoid muscle atrophy it is recommended that they consume their ideal weight in grams of protein daily. Identify your BMI range based on height and gender. Select a weight within your range that you feel your best? That number is your ideal weight. Match that ideal weight number in grams of protein per day to avoid muscle atrophy for individuals over 55 years of age.  \nFor example, if a person has an ideal weight of 155 pounds, it is recommended that they consume 155 grams of protein daily provided they are over 55 years old. Consuming this amount of protein is not an easy task. Chicken breast is the highest protein meat per calorie that has a high protein content and relatively low-calorie count compared to beef or pork; making chicken breast a top choice for maximizing protein intake per calorie consumed. Always follow the Recommended Dietary Allowance (RDA) guidelines and consult a physician before starting a new exercise or diet program to address your specific medical needs.  \nWhen consuming adequate protein, one must take in fiber to keep a healthy digestive system.  \nOn average eat 14 grams offiber per 1,000 calories consumed. Based on age and gender—  \n• Women 19 – 50 years: 25 grams Men 19-50: 28 grams  \n• Women 51 and older: 21 grams Men 51 and older: 31 grams  \nCalorie intake is determined based on how active we are, and if we are currently at that ideal weight level. Decide if you want to loss, maintain, or gain weight. Select your calorie intake goal based on your level of activity and if your goal is to loss, maintaining, or gain weight.  \n\n| For a Woman | Calories |\n| --- | --- |\n\n\n| Not physically active | 1,600 |\n| --- | --- |\n| Moderately active | 1,800 |\n| Active lifestyle | 2,000-2,200 |\n| For a Man | Calories |\n\n\n| Not physically active | 2,000-2,200 |\n| --- | --- |\n| Moderately active | 2,200-2,400 |\n| Active lifestyle | 2,400-2,600 |\n\nTable 1—Calories  \nDaily TARGETS: 155 grams of protein, 1600 calories, 21 grams of fiber, and 64 ounces of water.  \nExample 1—Daily Targets; select your own targets  \nIt’s easy to setup a program you’ll enjoy, will stick to, and is nutritionally balanced—  \n1. Based on the information provided select your own targets for protein, calories and fiber.  \n2. Decide which proteins you enjoy eating and assign them a day of the week per meal.  \nProvided is a list of popular proteins to help with your selection.  \n3. Decide which plants you enjoy eating and put at least two vegetables and one fruit per meal. Included are a list of vegetables most commonly eaten and some with protein.  \n4. Decide which carbs are worth your calories and only eat sparingly.  \n5. Hunt for the best recipes you’ll enjoy for the foods you have selected and gather your groceries.  \nSTEP \\#1—Set your daily targets in protein, calories, and fiber based on the RDA.  \nDaily Targets:   grams of protein,   calories,   grams of fiber  \nDrink water first and foremost. You m","cbCaiaIjcA82II5K","https://ap.wps.com/l/cbCaiaIjcA82II5K","pdf",7755155,"English","# Why a High-Protein Diet Matters\n## Protein, water, and body composition basics\n## Recommended daily protein and fiber guidance\n# Calorie and Goal Planning\n## Activity-based calorie targets\n## Choose targets for loss, maintain, or gain\n# Daily Targets Worksheet\n## Step 1—Set daily targets\n## Step 2—Select proteins you enjoy\n# Food Selection Tables\n## Animal protein options\n## Plant protein and fiber combinations\n## Protein snacks options","[{\"question\":\"Why does the workbook recommend eating a high-protein diet?\",\"answer\":\"It explains that proteins are used to build and repair tissues, help the body fight infection, and provide energy when extra protein is used.\"},{\"question\":\"How are daily protein and fiber amounts determined?\",\"answer\":\"The workbook recommends different protein amounts by age and gender and gives fiber guidance based on age and gender, alongside daily calorie targets tied to activity and ideal weight.\"},{\"question\":\"What steps do the worksheets include for building a 7-day plan?\",\"answer\":\"The workbook instructs users to set daily protein, calorie, and fiber targets first, then select preferred proteins and include at least two vegetables and one fruit per meal while choosing carbs in a sparing way.\"}]","High Protein 7-day Meal Plan Workbook - Why Protein & Targets | PDF",1790522354]