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
Protein is not for bodybuilders or gym attendees, but for everyone. It helps muscle recovery, it brillves the skin, and the most important thing is to feel longer. In the hot moon, you may not be hungry as usual (thank you, heat), but you still need to keep the right nutrients in your body. High protein meals are excellent because they are filled, and you may not weight with fresh, light and refreshing dishes, such as the air -frying Greek chicken and broccoli skewers. Keep moisture!
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 (7/14)
B: ¼ smoked turkey breakfast frying pan with 1 cup mixed strawberry
L: A chopped salad with shrimp, blue cheese, and small grain rolls
D: Tofu fork bowl (recipe x 2)
Total calories: 1,482* Protein: 103g
Tuesday (7/18)
B: ¼ smoked turkey breakfast frying pan with 1 cup mixed strawberry
L: A chopped salad with shrimp, blue cheese, and small grain rolls
D: ROPA Vieja with black beans and rice and 1 ounce avocado
Total calories: 1,593* Protein: 116g
Wednesday (7/19)
B: ¼ smoked turkey with 1 cup cherry breakfast frying pan
L: The remaining ropa Vieja black beans and rice and 1 ounce avocado
D: Air Frier Greek Chicken (Recipe X 2)
Total calories: 1,558* Protein: 122.5g
Thursday (7/20)
B: ¼ smoked turkey with 1 cup cherry breakfast frying pan
L: The remaining ropa Vieja black beans and rice and 1 ounce avocado
D: sheet fan turkey meat rope and broccoli
Total calories: 1,479* Protein: 112.5g
Friday (7/21)
B: Whipped cottage cheese bowl (½ recipe)
L: tuna fork salad (½ recipe)
D: Shrimp Forail Packet (Recipe X 2) and Orzo with Pumpkin and Tomatoes
Total calories: 1,176* Protein: 102g
Saturday (7/22)
B: An egg salad with 1 piece of yeast bread with peach
L: Panzanella and Air Fryer Chicken Bites (½ recipe)
D: dinner
Total calories: 676* Protein: 56.5g
Sunday (7/23)
B: Carrot banana protein smoothie (recipe x 4)
L: minced wedge salad and remaining air frying chicken water
D: A juicy grilled pork and macaroni salad with tomatoes and baked asparagus
Total calories: 1,113* Protein: 122.5g
*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
- 4 peaches
- 4 Middle Banana
- 1 (12 ounce) package strawberry
- 3 (6 ounce) package berry (optional)
- ¾ Pound cherry
- 2 small (5 ounces) + 1 large (7 ounces) has avocados
- 5 middle lemon
- 2 large hair garlic
- 1 Middle Plus 1 Large red bell peppers
- One medium green bell pepper
- 2 large Cubanell peppers
- 1 small English cucumber
- 1 Intermediate cucumber
- 1 Small Plus 2 Media
- ¼ pound white mushroom
- Corn small ears
- 1 Pound asparagus
- 1 ½ pound broccoli flowers
- One small bag baby carrot
- One large crowded (required about 10)
- 1 Small Dock/Courage Fresh Spice
- 1 Small Dock/Courage Fresh Basil
- 1 Small Dock/Courage Fresh Deal
- 1 small (option, ropa Vieja) + 1 large group
- 1 Intermediate Culantro
- 1 Intermediate Hair Butter Lettuce
- 1 Intermediate Hair Romaine lettuce
- 1 (5 ounce) shells/bag mixed vegetables
- 1 (5 ounces) shells/bag baby spinach
- 1 (1 pound) Container cherry or grape tomato
- 5 Intermediate or Beef Steak Tomato
- Two small plus 2 -middle vine tomatoes
- One small plum tomato
- 2 small plus medium red onions
- One small plus one medium + large yellow onion
Meat, poultry and fish
- One smoke turkey sausage such as Kielbasa
- 1 Package -centered bacon
- ¼ pound sushi grade tuna
- 2 pounds of large, large or large shells
- 4 ½ pound bones and chicken breasts without skin
- 1 Pound Pound 93% Lean Ground Turkey
- 2 pound side steak
- 1) Pound (4) Central Pork Ribs with Bones
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 bean paste or vanilla extract
- Regular or light mayonnaise
- paprika
- turmeric
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha
- Wasabi Past
- Rice wine vinegar
- Furikake
- Italian dressing
- Adobo seasoning
- Italian seasoning
- season
- Sesame seeds
- oregano
- Garlic powder
- cumin
- Bay leaf
- Dijon mustard
- ketchup
- Worcester Sauce
- thyme
- Onion powder
- sage
- White vinegar
- Balsamic vinegar
Dairy and other. Refrigerator
- 1 18 Pack Big egg
- 2 (14 ounces) Additional tofu
- 1 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 Quat Quat Almond Milk
- 1 (8 ounce) Bag crushed cheddar cheese
- 1 JAR LIGHT BLUE CHEESE DRESSING
- 1 small package blue cheese
- 1 small package peta cheese
- One small wedge fresh parmesan or pecorino romano cheese
gig*
- 2 small whole grain rolls
- 1 large lumpy yeast bread
- One small package dry brown rice (or 2 cups in advance)
- One small package dried long grain rice, Carolina
- One small package fast oats
- 1 dry elbow pasta
- 1 Package Dry Orzo Pasta
Canned and JARRED
- 1 (4 ounces) Tomato paste
- 1 (15 ounces) can do black beans
- 1 (28 ounces) can chick beans
- One big bottle grabbed the color meta olive
- One small jar green pit olive
- 1 (2.5 ounces) can be sliced thinly black olives
- 1 (32 ounce) Box Chicken Soup
frozen
- One small package shell and dame
etc. textile
- Monk fruit sweetener (or honey, sugar or maple syrup)
- cornstarch
- One small package vegetable or chicken floating cube
- Single service bottle dry white wine 1 (Ropa Vieja additional subcup broth, if desired)
- One small package is silver almonds (if you buy from bulk beans, you need about 2 tablespoons)
- 1 Peas of unpacked peas or wax protein powder
- One small package ground flaxsey (meal)
Non -food
*If you want, you can buy gluten for free
