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
I don’t know if you watched my video, but this week, I looked at the new cooking book for the first time. Skinny test High proteinAnd I’m beyond excitement! I have poured so much love for it, and I can’t wait for you to finally put your hands in a copy. Inside, you can find 100 healthy and simple, high -protein recipes.
You can pre -order a copy right now and will be officially released on October 7. Thank you for your constant support. It means a world of doing what I love and shares with you!
Enjoy the last “official” weekend of summer! Grill, make memories and absorb the sun!
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 (8/25)
B: One high protein pumpkin omelette
L: Chicken egg roll bowl
D: Rajaga roll up with cottage cheese and arugula salad
Total calories: 1,283* Protein: 103.5g
Tuesday (8/26)
B: One high protein pumpkin omelette
L: Chicken egg roll bowl
D: Baked skirt steak and Elot taco and frying pans Mexican pumpkin
Total calories: 1,245* Protein: 103.5g
Wednesday (8/27)
B: Carrot banana protein smoothie
L: Chicken egg roll bowl
D: Chicken Divan with ¾ Cup brown rice
Total calories: 1,287* Protein: 109.5g
Thursday (8/28)
B: Peach Pycotage Cheese Bowl
L: The remaining chicken divan with ¾ cup brown rice
D: Fast garlic lime pickled pork with sweet potato salad
Total calories: 1,337* Protein: 118g
Friday (8/29)
B: Peach Pycotage Cheese Bowl
L: The remaining chicken divan with ¾ cup brown rice
D: Teriyaki Salmon Bowl (recipe x 2)
Total calories: 1,314* Protein: 109.5g
Saturday (8/30)
B: Greek yogurt with fruit, nuts and honey (recipe x 4)
L: Apple and tuna dissolve (recipe x 2)
D: dinner
Total calories: 576* Protein: 48.5g
Sunday (8/31)
B: Morning Quesa Diya (recipe x 4)
L: Baked shrimp scampi skewers and Italian pasta salad **
D: Green goddess potato salad and cucumber tomato salad and Turkish burger recipe ** ** **
Total calories: 1,375* 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.
** If you serve the crowd, adjust the recipe size
*Google Doc
Shopping list
Produce
- 1 (12 ounces) Container Fresh Strawberry
- 1 (6 ounce) Container Fresh Strawberry (Select)
- 2 intermediate peaches
- One mid -ripe banana
- 4 intermediate apples
- 6 large lemon
- 3 intermediate lime
- 2 small (5 ounces) have avocados
- 12 mini (Persian) cucumber (or 3 small English)
- Middle head
- 1 (2 inch) Sculpture fresh ginger (or ground ginger)
- 1 small group
- 1 Middle Charlotte
- 1 ½ pound pumpkin
- 2 head baby bok choy
- One small celery
- One small bag baby carrot
- Intermediate ear
- 1 ¼ pound (2 medium) sweet potatoes
- 1 ½ pound baby red potato
- 2 ¾ Pound broccoli flowers
- Two large crowds (required about 20)
- 1 Package Tri -Color Slow or Broccoli Slow
- 1 (1 pound) Joong Yong/Bag Baby Aru Gula
- 1 Big Fresh Fresh Italian Parsley
- 1 with a small group of fresh sealants
- Two small bundles/container fresh herbs (choices like mint, dill or basil)
- 1 dry pint cherry or grape tomato
- Two large gabo tomatoes
- Two large vine tomatoes (more turkey hamburgers)
- Small Plus 1 Middle Red Onion 1
Meat, poultry and fish
- 1 Package Chicken Breakfast Sausage (Buy frozen if desired)
- One small package Xenoa Salami (4 ounces are required if you buy at the Delhi counter)
- 1 pound 93% dry ground chicken
- 1 Pound 93% Lean Ground Turkey
- 1 pound (3) Chicken breasts without bones and no skin
- 1 ½ pound (4) bone -free pork
- 1 Pound large peel and shrimp
- 1 pound wild salmon
- 1 Pound Skirt Steak
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)
- turmeric
- Ground cinnamon
- honey
- Sesame oil
- MIRIN (If you want, you can do ½ spoons of dry sherry in an egg roll bowl)
- Light mayonnaise
- Red wine vinegar
- Reduced sodium soy sauce*
- Garlic powder
- parsley
- Crushed pepper
- Ancho Chili Powder
- cumin
- Chili powder
- paprika
- Apple cider vinegar
- Black sesame seeds
- Sriracha or chili crisp (options to provide salmon bowls)
- Dried onion
- ketchup
- Yellow mustard
- Worcester Sauce
- White wine vinegar
Dairy and other. Refrigerator
- 1 large egg
- 1 Pint Liquid Egg White
- 1 small box butter
- 1 (6 ounces) Container Plus 2 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 (32 ounce) Container non -fat Greek yogurt
- 1 (8 ounces) Container Mugadang Almond Milk
- 1 (8 ounces) Container non -fat milk
- 1 Package slice reduction fat cheddar or American cheese
- 1 (8 ounces) Block or bag crush
- 1 (8 ounces) Bag crushed partskmozzarella cheese
- 1 (8 ounces) Bag crushed fat crushed cheddar cheese
- 1 Cotija package, fresh cheese or white cheese
- 1 medium wedge fresh parmesan cheese
gig*
- One small package (7 inch) low -carbide totilla
- One small package corn corn
- 1 package hamburger bread
- One small mass thinly sliced grain grain bread
- 1 Package Dry Rajaga Noodles (Nothing)
- 1 Package Fusilli Pasta (Delallo Good)
- 1 Package Seasoning whole wheat bread crumbs
- One small package dry jasmine or sticky rice (or 5 cups in advance)
- One small package dry brown rice (or pre -cooked 4 ½ cups)
- Multipurpose flour without a small package bleached
Canned and JARRED
- 2 (4.5 ounces) Can tuna in water
- 1 small bottle pepper
- One small thinly sliced black olive
- One small jar
- 1 (12 ounce) Jar pickled artichoke
- One small jar pickled Hala Peno
- 1 jar marinara (or material for making it yourself)
- One small jar festo (or material for making it yourself)
- 1 (14 ounces) Chicken broth
frozen
- One small package shell and dame
etc. textile
- 1 Small package unknown peas or wiped protein
- One small package grounding probably (meal)
- 1 small package brown sugar
- One small package shell pistachio (if you buy from Bulk Bin you need 2 tablespoons).
- Half of one small package walnut (required ¼ cups if you buy from bulk beans)
- 1 small bottle drink
Non -food
*If you want, you can buy gluten for free
