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
Chilly weather and busy dinner require a healthy and protein meal made in slow cookers or instant pots! Slow cooker Hungary Goulash, Slow cooker and short ribs such as short ribs not only warm you up, but also helps to achieve protein goals!
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 (2/24)
B: A fragrant cottage cheese bowl
L: Chicken Brown rice bowl (recipe x 2)
D: Gingery Cauliflower Rice and Air Fryer Peanut Curry Tofu (Recipe X 2)
Total calories: 1,129* Protein: 103g
Tuesday (2/25)
B: High protein omelette with grapefruit
L: chicken brown rice bowl
D: Avocado Quinnoa Salad and Encilla Turkey Meat Rope
Total calories: 1,260* protein: 110.5g
Wednesday (2/26)
B: A fragrant cottage cheese bowl
L: Fiesta Bean salad and remaining enchilada turkey meat rope (½ recipe)
D: A frying pan lasaga lemon with a crushed Brussels bean sprouts and a salad with oil
Total calories: 1,398* Protein: 105.5g
Thursday (2/27)
B: High protein omelette with grapefruit
L: Fiesta bean salad and remaining enchilade turkey meat rope
D: Slow cooker chicken and sausage cree ¾ cup brown rice
Total calories: 1,465* Protein: 108g
Friday (2/28)
B: A fragrant cottage cheese bowl
L: The remaining slow cooker chicken and sausage cree ¾ cup brown rice
D: PAD THAI (Recipe X 2)
Total calories: 1,188* Protein: 102g
Saturday (3/1)
B: Protein PB & J smoothie bowl (recipe x 4) 1 tablespoon peanut butter.
L: Red lens bean soup with 2 ounces multi -grain baguette
D: dinner
Total calories: 749* Protein: 40g
Sunday (3/2)
B: ¼ smoked turkey sausage breakfast frying pan
L: The remaining red lens bean soup with ½ baked cheese **
D: Carially baked chicken and sweet potatoes
Total calories: 1,372* Protein: 115.5g
*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.
** The baked cheese contains one slice yeast bread, 1 (.75 ounces) slice cheddar cheese.
*Google Doc
Shopping list
Produce
- 1 Grapefruit
- 2 Middle Plus Big Lemon
- 4 intermediate lime
- 5 Persia (mini) cucumber (or 2 middle English)
- 3 Middle red bell peppers
- One medium green bell pepper
- Two middle jalapenos (1 is an option of Enchilada Meatloaf)
- 2 medium head garlic
- Two large Charlotte
- 1 (2 inch) sculpture fresh ginger
- 2 small (5 ounces) + 1 medium (6 ounces) have avocados
- 10 ounced bean sprouts
- 1 (4 ounce) package white mushroom
- 2 (12 ounces) Package News Colley Flower (Buy frozen if desired)
- ½ pound Brussels bean sprouts
- 1 Pound (2) Sweet potatoes or yam
- 3 middle carrots
- Three intermediate crowds (about 22)
- 1 (5 ounces) shells/bag baby spinach
- 1 (5 ounces) Clamshell/BAG BABY Arugula
- 1 Little Fresh Fresh Italian Parsley
- 1 with a small group of fresh sealants
- 1 Small Dock/Courage Fresh Basil
- 2 dry pint grapes or cherry tomatoes
- 1 Middle beef steak or gabo tomato
- 1 small red onion
- 3 middle yellow onions
Meat, poultry and fish
- One smoke turkey sausage such as Kielbasa (10 ounces required)
- 1 Package chicken eye sausage (required 9 ounces)
- ¾ Chicken breasts with no pound bones and no skin (or 8 ounces preview)
- 1 ½ pound bones and chicken thighs without skin
- 4 chicken drum sticks
- 4 middle (bone-phosphorus) chicken thigh
- 1 ½ pound 93% lean ground turkey
- ½ pound 93% dry beef
- 1 peeled in the middle of the pound and handled 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)
- turmeric
- cumin
- Reduced sodium soy sauce*
- Curry powder
- Sriracha source
- Onion powder
- Creut
- Cayenne pepper
- Rice vinegar
- Fish sauce
- Chili powder
- Garlic powder
- Herb de Provence or poultry seasoning
- Ground ginger
- Crushed pepper
Dairy and other. Refrigerator
- 2 (16 ounces) Packaging low -fat cottage cheese (I like good culture)
- 1 (6 ounce) Container General Greek Yogurt
- 1 18 Pack Big egg
- 1 Pint Liquid Egg White
- 2 (16 ounce) Additional tofu (4 ounces of Pad Thai)
- 1 (8 ounces) selected container milk (oats, almonds, dairy products, etc.)
- 1 (8 ounce) Bag crushed cheddar cheese
- 1 (8 ounces) Bag crushed Mexican Cheese Blend (Enchilada Meatloaf 1/3 Cup.
- 1 (8 ounces) Bag crushed partskmozzarella cheese
- 1 (8 ounce) package slice cheddar cheese
- 1 small block gruyere cheese
- 1 small wedge fresh parmesan cheese
gig*
- 1 (8 ounces) Multi Grain Baguette
- One small mass thin sliced yeast bread
- One small container fast oats
- 1 Package Dry Pasta Noodles (e.g. Mafalda, Campanelle, Bow-Ties or Lasagna Noodles)
- One dry rice noodle or one rice wand (6 ounce is required)
- One small package dry brown rice (or pre -cooked 4 cups)
- One small package dry Quion noah (or 1/2 cup in advance)
Canned and JARRED
- 1 small jar peanut butter
- 2 (32 ounce) Box chicken or vegetable soup
- 1 (32 ounce) Box Chicken Bone Soup
- 1 (15 ounces) Low sodium chicken broth (less than 1 cup of chicken bone soup in chicken and sausage creol)
- 1 (10 ounces) can do light Enchilada source.
- 1 (4 ounces) can be chopped green chili.
- 1 (4 ounces) Tomato paste
- 1 (28 ounces) mashed tomatoes (I like TutTorosso)
- 1 (14.5 ounces) can go to tomatoes
- 1 (4 ounces) Can tomato sauce
- 1 (15 ounces) can reduce sodium black beans
- 1 (15 ounces) can chick beans
frozen
- 1 large package blueberry
- 1 large package slice strawberry
- One small package corn kernel
etc. textile
- One small package shell specified peanut (if you buy from a bulk barrel, you need about ½ cup)
- One small package shell baked one pistachio (if you buy from a bulk barrel, you need about 1/4 cup)
- 1 Package vanilla protein powder
- 1 small package granul sugar
- One small bottle white wine (a cup of less than 1/3 cup chicken in tuberculosis).
- 1 (1 pound) package dry red or yellow lens bean
*If you want, you can buy gluten for free
