Breakfast, lunch and dinner ideas and shopping lists, including a list of free 7 days high protein diet. All recipes include macros and weightwater points.
7 days high protein diet meal plan
When the school is over, a vacation will occur! But you can achieve high protein goals while being in Airbnb, hitting the road or sleeping under the stars! Think about healthy snacks such as beef jerky and Greek yogurt or baked fish (in this week’s meal plan) or other campfire packet recipes such as my shrimp scaphy and meat rope. Don’t forget: Travel hard eggs well and cottage cheese makes a nice breakfast. Keep fuel, stay strong, make this summer healthiest!
Update for the new WW point plan
For all WW friends, WW added a new 0 points (example for oatmeal). But it will take time to update the recipe. So far I have updated everything from 2025 to 2018. The good news is that all the recipes on my site are connected to the WW recipe builder (operating only on mobile phones), so it automatically offers new points.
Why is it a high protein?
As many people know, I have been experiencing high protein diets for the last few years for muscle gain, which has been a total game changer for me! I feel stronger and satisfied. This will not be able to reach sweets or chips between meals or at the end of the day. I know that many people are having difficulty achieving protein goals. If you enjoy it, we will share 1 or 2 pieces of each month. Also, I am studying high protein cooking books, so please keep watching!
To reach my protein goals, I usually share it into three meals. For example, if my goal is 120 grams of protein a day, it aims to be 30 grams per meal and 10 to 30 grams for each snack. If you don’t know how much protein you need to eat a day, this article can help you.
Operating
If you are new to my meal plan, these are guides. Many shaking rooms For you Add more foodIf you change the recipe for coffee, drinks, fruits, snacks, desserts, etc. Depending on your goal, you should target at least 1500 calories a day. One size is not all right. This varies depending on the range of goals, age, weight, etc. Always talk about specific needs with nutritionists and nutritionists.
memo
Elderly people with reduced kidney or liver disease, gout, certain metabolic disorders or kidney function may need to limit protein to avoid complications. Before greatly increasing protein intake, it is always best to consult a medical service provider or nutritionist if you have a basic health condition.
Finally, if you are in Facebook, you can join my SKINNYTASTE FACEBOOK community that shares the recipes that everyone produces. I like all the ideas that everyone shares! To enter the email list, you can subscribe here so that you can subscribe here. Do not miss a meal plan!
Ultimate skinnytaste meal planner
Get SKINYTASTE ULTIMATE MEAL Planner! For 52 weeks, Spiral Bound Feal Planner has a meal plan for a week. If you want, you can sprinkle the refrigerator. I also included the space because I like to start a week with thanks, positive and intention. I hope you love this as much as I do!
Buy SkinnyTaste Meal Planner here.
High protein diet meal plan:
It is designed to provide breakfast and lunch Monday-Friday, and dinner and all meals on Saturdays and Sundays are designed to serve four families. Some recipes make enough food for two nights or have lunch the next day. The list of groceries is comprehensive and includes everything you need to eat in the plan. Add high protein snacks to help you reach the protein goal.
Monday (6/16)
B: Strawberry Banana Smoothie
L: Lemon salad and 2 cups or more mixed vegetables and grain rolls and 1 tablespoon butter
D: Greek tofu bowl (recipe x 2)
Total calories: 1,320* protein: 108g
Tuesday (6/17)
B: Morning Quesa Diya
L: Lemon salad and 2 cups or more mixed vegetables and grain rolls and 1 tablespoon butter
D: Steak Taka lettuce wrap and southwestern black beans, quin noah and mango salad
Total calories: 1,185* Protein: 103g
Wednesday (6/18)
B: Strawberry Banana Smoothie
L: Lemon salad and 2 cups or more mixed vegetables and grain rolls and 1 tablespoon butter
D: Chicken Scampi
Total calories: 1,318* Protien: 123g
Thursday (6/19)
B: Morning Quesa Diya
L: ¼ cup raw almond and mayonnaise tuna pasta salad
D: Fast Mexican brown rice and baked cumin pork with grilled corn salad inspired by Mexico
Total calories: 1,256* Protein: 101.5g
Friday (6/20)
B: Strawberry Banana Smoothie
L: ¼ cup raw almond and mayonnaise tuna pasta salad
D: Mediterranean fish foil packet (recipe x 2) and tomato and lemon asparagus cousus salad
Total calories: 1,284* Protein: 108.5g
Saturday (6/21)
B: Bacon spinach breakfast casserol and louis cheese 1 cup mixed strawberry
L: Baked Chicken Panini with pumpkin, tomatoes and mozzarella (recipe x 2)
D: dinner
Total calories: 787* Protein: 59.5g
Sunday (6/22)
B: Peach and Gruyere cheese and bacon spinach breakfast caster roll
L: AHI TUNA POKE STACKS (Recipe X 2)
D: Turkey Meat Rope with an instant pot mashed potato and an easy broccolini with pumpkin with pumpkin
Total calories: 1,356* Protein: 103.5g
*This is just a guide, and women should target about 1500 calories a day. There is a useful calculator that estimates calorie demands. We have left many shaking spaces that can add more foods such as coffee, drinks, fruits, snacks, desserts, and wine.
*Google Doc
Shopping list
Produce
- 3 Ripe Banana
- 4 peaches
- 1 (12 ounce) package strawberry
- 2 (6 ounces) Container Strawberry (Select)
- 1 Middle mango
- 10 middle lemon
- 3 intermediate lime
- One small (5 ounce) + 2 middle (6 ounces) avocado
- 2 middle cucumbers
- 4 mini (Persian) cucumber (or one middle English)
- 3 Midpact
- 2 medium head garlic
- 1 large Charlotte
- 3 small red bell peppers
- 1 Package Mini Rainbow Sweet Pepper
- 3 small jalapenos
- 6 small corns
- Broccolini 2 bundles
- ¾ Pound asparagus
- 2 Pound Rush Potato
- 1 small crowd
- 1 Small Dock/Courage Fresh Deal
- 1 Small Dock/Courage Fresh Basil
- 1 Fresh in the midst of a fresh Italian parsley
- 1 large crowd fresh sealant
- 1 (1 pound) shells/bag baby spinach
- 1 (1 pound) Joong Yong/Bag Baby Aru Gula
- 1 Intermediate Hair Butter Lettuce
- Cherry or grape tomato 2 ¼ pound
- Tomato made of two small plus two large vines
- Two middle plum tomatoes
- 1 large red onion
- One medium yellow onion
Meat, poultry and fish
- One small package chicken breakfast sausage
- 1 Package -centered bacon
- 1 bulgogi chicken
- ¾ Chicken breast cutlet without pound bones and no skin
- 1 pound (3) Chicken breasts without bones and no skin
- 1 Pound 93% Lean Ground Turkey
- 1 pound thin sirloin steak
- 1 pork safe (about 18 ounces)
- 1 ½ pound white fish fillet (e.g. flounder, porgy, cod or bat)
- 1 ½ pound raw sushi grade tuna
Seasoning and spices
- Extra Virgin Olive Oil
- Canola oil
- Cooking spray
- Olive oil spray (or Mist Oil Mr.)
- Kosher salt (I like diamond crystals)
- Pepper grinder (or fresh pepper)
- Vanilla extract (for options, smoothies)
- Red wine vinegar
- Rice vinegar
- Sesame oil
- Furikake or sesame seeds
- Reduced sodium soy sauce*
- mayonnaise
- Sriracha source
- Garlic powder
- Onion powder
- oregano
- cumin
- Chili powder
- turmeric
- Crushed pepper
- paprika
- Smoked
- Cayenne pepper
- Tajin or Chili Lime Seasoning
- Worcester Sauce
- Dried onion
- Majo Ram
- ketchup
Dairy and other. Refrigerator
- 2 (14 ounces) Additional tofu
- 1 18 Pack Big egg
- 1 Pint Liquid Egg White
- 1 small box butter
- 1 bath tub whipper butter
- 1 Small container light sour cream
- 1 (6 ounces) Container Low Fat Cottage Cheese
- 1 (16 ounces) Container non -fat Greek yogurt
- 1 (8 ounce) block or bag crushed gruyere cheese
- 1 (8 ounces) Bag crushed partskmozzarella cheese
- 1 (8 ounces) Bag Parts Szhedda Cheese
- 1 small package peta cheese
- One small package cotija cheese
- 1 small wedge fresh parmesan cheese
- 1 (8 ounce) Container non -fat milk (in the case of 1 cup of low fat milk in breakfast cache roll, if desired)
- 1 Quat Low Fat Milk
- 1 Pint Low Fat butter Milk
gig*
- 1 Package (7 inches) Low -carbide Totilla
- 1 Package Tong Grain Roll
- 1 Lumps slice yeast bread
- 1 Package Ordinary Panco Bread Crumby
- 1 Packaging Tongmil Pearl (Israel) Kuscus
- 1 Package Dry Quinoa (or Cup Pre -cooking)
- 1 Package whole wheat short pasta (e.g. fusilli or penne)
- 1 Packaging Tongmil Angel Head Pasta
- One intermediate package dry brown rice (or 6 cups in advance)
- One small package fast oats
Canned and JARRED
- 1 (5 ounces) Albacore tuna cans
- One small jar
- 1 Middle Jar Castel Betano Olive
- 1 (15 ounce) salt cannot be added
- 1 (4 ounces) or (4.5 ounces) Tube tomato paste
frozen
etc. textile
- One small package ground is probably probably (or perhaps a meal)
- 1 Package Unidentified protein powder
- Monk fruit sweeteners or favorite sweeteners (for smoothies)
- One small package raw almond (you need ½ cups if you buy from a bulk barrel)
- 1 Single sub bottle dry white wine
*If you want, you can buy gluten for free
