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
High protein meals and patriotic snacks on July 4th! Congratulations on the anniversary with a delicious lineup that is as strong as the festival! We launch grill and blender with recipes such as strawberry banana smoothies and baked shrimp to maintain energy from parade to fireworks. And the protein is not high, but do not skip the dessert. Do not skip the dessert that causes patriotism, such as the red, white and blue berry models that fans love!
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 (6/30)
B: High protein pumpkin omelette for one
L: Buffalo Chicken Rice Bowl
D: 1 cup whole wheat pasta and baked pharmacic acid
Total calories: 1,262* Protein: 107g
Tuesday (7/1)
B: High protein pumpkin omelette for one
L: Buffalo Chicken Rice Bowl
D: Baba Core Beef with 2 Corn Tor Tila, Thinly sliced onions, sealant and corn with a salad
Total calories: 1,183* Protein: 110.5g
Wednesday (7/2)
B: Peach Pycotage Cheese Bowl (½ recipe)
L: Buffalo Chicken Rice Bowl
D: Chipotle’s sealant with lime rice, corn salsa and 1 ounce avocado and Baba core beef
Total calories: 1,206* Protein: 110g
Thursday (7/3)
B: Greek yogurt with strawberries, nuts and honey
L: Buffalo Chicken Rice Bowl
D: Baked Rosemary Lamb Ribs with Baked Vegetables Orzo Salad
Total calories: 1,234* Protein: 105.5g
Friday (7/4)
B: Peach Pycotage Cheese Bowl (½ recipe)
L: 2 Burger Slider Skewers, Greek pasta salad and whipped peta deep with 12 pita chips
D: Baked Shrimp SCAMPI skewers, grilled chicken karabs with cucumber yogurt sauce, green goddess potato salad and cabbage salad
Total calories: 1,509* Protein: 133g
Saturday (7/5)
B: Morning strata with sausage and 1 cup of mushrooms
L: Spicy salmon sushi pizza (recipe x 2)
D: dinner
Total calories: 738* Protein: 50g
Sunday (7/6)
B: The rest of the morning strata with sausages and mushrooms with 1 cup blueberry and raspberry
L: Waldorf Salad Cup
D: The best turkey with beans with baked risotto and garlic and oil
Total calories: 1,289* protein: 100g
*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
- 2 intermediate peaches
- 1 (12 ounce) + 1 (1 pound) Container strawberry
- 1 Dried Pint Blueberry
- 2 (6 ounces) Container Raspberry
- 7 Middle Plus 5 large lemon
- 3 intermediate lime
- 1 large ship
- 2 small (5 ounces) + 1 medium (6 ounces) have avocados
- 1 large English cucumber
- Three small Persian cucumbers (or one small English)
- 1 small cucumber
- 2 large pumpkin
- One middle yellow bell pepper
- One medium red bell pepper
- One middle orange bell pepper
- 3 small jalapenos
- One small package slice white mushroom (required 1 cup)
- 2 middle branches
- 3 middle + 1 corn
- ¾ Pound asparagus
- 1 pound green beans
- 1 ½ pound baby red potato
- One small celery
- One large carrot (or small bag free part)
- 1 small group
- 2 medium head garlic
- 1 Little Charlotte
- Two large crowds (required about 20)
- 1 Small Dock/Courage Fresh Deal
- 1 Small Dock/Courage Fresh Mint
- 1 Small Dock/Courage Fresh Rose Marie
- 1 large group/container fresh basil
- One small group/container fresh Oregano (optional, decorated with Greek pasta salad)
- 1 Fresh in the midst of a fresh Italian parsley
- 1 with a small group of fresh sealants
- 2 medium hair butter lettuce
- One medium hair purple cabbage (if you want to buy pre -crushing)
- One small hair green cabbage (if you want to buy a pre -crushing)
- 3 dry pint cherry or grape tomato
- Tomatoes with two small vines
- 1 onion in the middle of two small plus
- One small plus middle yellow onion
Meat, poultry and fish
- ¾ Pound turkey or chicken breakfast sausage
- 1 Package -centered bacon
- 2 ½ pound bones and chicken breasts without skin
- 1 ½ pound bone and chicken thighs with no skin (lower breasts of baked chicken kabobs).
- 1 1/3 pounds 99% or 93% lean ground turkey
- 2 pounds 93% dry beef
- Three pound beef eyes of rounded rounded roasts
- 1 ¾ Pound (8) Bone -lamb waist qualities
- 1 pound sushi grade salmon
- 1 Peeled pound and a big shrimp
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)
- cinnamon
- honey
- paprika
- cumin
- Frank’s Red Home Source
- Yellow mustard
- Dijon mustard
- ketchup
- Onion powder
- Regular or light mayonnaise
- Red wine vinegar
- Garlic powder
- oregano
- Crushed pepper
- Sriracha source
- Grilled sesame oil
- I am a sauce*
- Black and white sesame seeds
- Apple cider vinegar
- Ground
- Bay leaf
- Za’tar (chicken kabobs can be less than 2 teaspoons or less.
- White wine vinegar
- Worcester Sauce
- Majo Ram
Dairy and other. Refrigerator
- 1 18 Pack Big egg
- 1 Pint Liquid Egg White
- 1 Pint non -fat milk
- 1 (16 ounces) Container non -fat Greek yogurt
- 1 (6 ounces) Container Greek Yogurt
- 1 (6 ounces) Container Low District Plains Yogurt (not Greek)
- 1 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 (15 ounces) Container Part-Skim Ricotta Cheese (I like Polly-O)
- 1 (16 ounces) Container Peta Cheese (Salt Water Block)
- One small package Gorgon Zola Cheese
- 1 (8 ounces) Block mozzarella cheese
- 1 large wedge fresh parmesan cheese
- 1 (8 ounces) Sharp cheddar cheese with reduced bags
gig*
- 1 (8 ounces) CIABATTA or yeast mass
- One small package corn corn (8)
- One package (6 inch) flour or stomach point
- 1 Package Short Pasta (eg Rotini, Cavatappi or BOWTIES)
- 1 Packaging whole wheat pasta (all shapes)
- 1 Package Orzo Pasta
- 1 Package Arborio Rice
- 1 Packaging long grain or baskati (if you want, there may be brown rice in lime rice with silant)
- 1 dry brown rice (or 3 cups in advance)
- 1 Big Bag Pita Chip
- 1 Package Seasoning whole wheat bread crumbs
Canned and JARRED
- 1 jar dill pickle chips
- One small jar
- 1 (12 ounce) Jar pickled artichoke heart
- One small jar grabbed the color meta olive
- 1 (15 ounces) can do low sodium black beans
- 1 jar marina source (or material for making it yourself)
- Adobo’s small can/jar chipote chili
- 2 (32 ounce) Sodium vegetables or chicken broth with low boxes
frozen
- 1 small package frozen peas
etc. textile
- 1 small package brown sugar
- One small package shell pistachio (if you buy from Bulk Bin you need 2 tablespoons).
- One small package walnut (in the case of 1 tablespoon pistachio in Greek yogurt and fruit)
Non -food
*If you want, you can buy gluten for free