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
During Lent, the formula is not specifically high, but it can still contain a large amount of vegetable protein. During Lent, foods rich in general protein can include beans, tofu, nuts and seeds and whole grains. Do not forget to include seafood in your meal like this baked salmon. For those who observe, I wish you a blessed lent.
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 (3/10)
B: Pumpkin oats
L: Honey Sri Raka Chicken and Broccoli Beats
D: Rajaga roll up with cottage cheese and arugula salad
Total calories: 1,427* Protein: 104g
Tuesday (3/11)
B: Pumpkin oats
L: Honey Sri Raka Chicken and Broccoli Beats
D: Madison’s favorite beef taco ** and 12 corn chips with the best avocado sauce (½ recipe)
Total calories: 1,483* Protein: 102g
Wednesday (3/12)
B: High protein omelet with 1 cup mixed strawberry
L: Honey Sri Raka Chicken and Broccoli Beats
D: Tanned shrimp with the Mediterranean Quinnoa Salad
Total calories: 1,118* Protein: 105.5g
Thursday (3/13)
B: High protein omelet with 1 cup mixed strawberry
L: Honey Sri Raka Chicken and Broccoli Beats
D: ¾ Cup brown rice with potatoes and spring peas
Total calories: 1,120* protein: 100g
Friday (3/14)
B: High protein omelet with 1 cup mixed strawberry
L: May-The Tuna Pasta Salad (½ recipe)
D: Fish Florence with garlic mashed potatoes
Total calories: 1,107* Protein: 104g
Saturday (3/15)
B: Protein PB & J Smoothie Bowl (recipe x 4) 1 tablespoon (melting) peanut butter
L: French onion chicken soup
D: dinner
Total calories: 801* Protein: 58g
Sunday (3/16)
B: Breakfast Quesa Diya (recipe x 4)
L: Chicken Club’s lettuce lab sandwich (recipe x 4) and 1 cup grapes
D: Croc Pot Pork Lost with Air Price Brussels Sprouts
Total calories: 1,207* 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.
** Freeze the remaining food that you do not eat.
*Google Doc
Shopping list
Produce
- 1 Intermediate (ripe) banana
- 1 Dried Pint Blueberry
- 1 (12 ounces) Container Fresh Strawberry
- 1 (6 ounce) Container fruit (selection)
- 1 ½ pound seeds with red or green grapes without seeds
- Interim lime
- 2 Middle Plus Big Lemon
- 2 small (5 ounces) have avocados
- 2 middle (7 ounces) pumpkin
- 1 Intermediate English Cucumber
- 2 medium red bell peppers
- 1 medium hair broccoli floret
- 2 pounds (4 middle) Yukon gold potato
- 1 Large Russet or Yukon Gold Potato
- 1 Pound Brussels Bean Sprouts
- 2 medium head garlic
- 4 Middle Charlotte
- Fresh peas 6 ounces (if you want, you can lower the frozen small bag)
- ½ pound slice baby Bella mushroom
- One large crowded (required about 12 people)
- 1 Little Fresh Fresh Italian Parsley
- 1 with a small group of fresh sealants
- 1 Small Dock/Courage Fresh White Flavor
- 1 (1 pound) Joong -yong/Bag Fresh Baby Spinach
- 1 (1 pound) Joongong/Bag Fresh Baby Arugula
- 1 Large Hair Ice Mountain lettuce
- 1 small hair romaine lettuce
- One intermediate plus one large vine with one tomato
- Two middle plum tomatoes
- 1 dry pint cherry or grape tomato
- 4 Sweet yellow onions
- 1 small yellow onion
- 1 small red onion
- Fresh salsa or avocado sauce (optional, breakfast with Quesa Diya)
Meat, poultry and fish
- 1 Package fresh or frozen chicken breakfast sausage link (about 5 ounces required)
- 1 pound (3) Chicken breasts without bones and no skin
- 1 Chicken thighs without pound bones and no skin (if you want, the lower breast of the French onion soup)
- 1 ¼ pound 93% lean ground turkey
- 2 pounds 93% dry beef
- 2 Pork sirloin (central ribs) without bones of bones
- 1 ¼ pound (4) White company fish fillet without skin (eg Grouper, Floor, Bass or Halibit)
- 1 ½ pound peel and shrimp
- 1 Package Center Cut Bacon
- ¾ Pound slice Delhi chicken or turkey chest
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)
- Ground cinnamon
- Sesame oil
- honey
- Sriracha source
- Sauce
- Black and white sesame seeds
- Red wine vinegar
- Sherry vinegar
- Bay leaf
- mayonnaise
- cumin
- Chili powder
- paprika
- oregano
- Crushed pepper
- I am a sauce*
- Balsamic vinegar
- parsley
Dairy and other. Refrigerator
- 1 Quat Liquid Egg White
- 1 large egg
- 1 (8 ounces) Container non -fat milk
- Selected Pint Milk 1 (almond, oats, etc.)
- 1 (8 ounce) half and half the container
- 1 (6 ounces) Plus 1 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 (8 ounce) block 1/3 enemy fat cream cheese
- One small bath tub whipped butter (if desired, you can do a regular butter of mashed potatoes)
- 1 small box butter
- One small bathtub light sour cream
- 1 (8 ounce) Bag crushed cheddar cheese
- 1 (8 ounce) block or bag crushing reduction fat crushed chedda
- 1 (8 ounces) Bag crushed partskmozzarella cheese
- 6 ounces (12 thin sculptures) Gruyere or Swiss cheese
- 1 small package peta cheese
- 1 medium wedge fresh parmesan cheese
gig*
- One small package fast oats
- 1 Package (7 inches) Low -carbide Tothyla (e.g. mission carbohydrate balance)
- 1 Package crispy crispy corn taco peel (if you don’t freeze the remaining meat, you need at least 8 years old or up to 16)
- One intermediate package dry brown rice (or 5 cups in advance)
- 1 Small package drystone ground polenta
- 1 Small Package Dry Quion Noah
- One small baguette or yeast mass
- 1 Package Dry Dry Dry Dry short whole wheat pasta (e.g. cellentani or fusilli)
- 1 Package drying (no visible) Lasagna noodles
- 1 large bag corn chip
- Multipurpose flour without a small package bleached
- One seasoning bread crumb
Canned and JARRED
- 1 small jar peanut butter
- One small jar festo (or material for making it yourself)
- 1 jar marinara (or material for making it yourself)
- 1 (16 ounces) Can tomato sauce
- 1 (5 ounces) can be used in water in water.
- One small jar
- One small jar grabbed the color meta olive
- 2 (32 ounces) Box Chicken Bone Soup
- 1 (15 ounces) can do regular or low sodium chicken broth.
frozen
- One large bag blueberry (about 3 cups of about 3 cups)
- One large bag slice strawberry (I need about 3 cups)
etc. textile
- One small package is silver almonds (if you buy from bulk beans, you need 1 ounce)
- 1 Small container vanilla protein powder
- Corn starch
- One small bottle of light white wine
Non -food
*If you want, you can buy gluten for free
