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
Even if the weather can’t catch the heart, spring is finally here! You can feel as if you don’t have time to focus on healthy eating habits between unpredictable weather and a busy schedule full of children’s sports. But it is easier to reach protein goals. Also, if you are constantly moving, check the slow cooker recipe collection for the meal prepared when you walk after practice. Do not stress about dinner anymore.
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 (3/24)
B: Prepare breakfast taco scramble
L: Buffalo Chicken Salad
D: PAN Saird Tofu Bowls (Recipe X 2) and crispy avocado egg rolls
Total calories: 1,297* Protein: 101g
Tuesday (3/25)
B: Prepare breakfast taco scramble
L: Buffalo Chicken Salad
D: Shrimp Scaphy Taco with the best avocado sauce (½ recipe) and Caesar Salad Slow with 12 corn chips
Total calories: 1,348* Protein: 106g
Wednesday (3/26)
B: Prepare breakfast taco scramble
L: 2 cup chicks bean tuna salad mixed vegetables and 1/4 cup pistachio
D: Chicken egg roll bowl (recipe x 2)
Total calories: 1,359* Protein: 117.5g
Thursday (3/27)
B: Prepare breakfast taco scramble
L: The remaining chicken egg roll bowl
D: Instant pot spaghetti with meat sauce and arugula salad
Total calories: 1,378* Protein: 109.5g
Friday (3/28)
B: Whipped cottage cheese bowl (½ recipe)
L: 2 cup chicks bean tuna salad mixed vegetables and 1/4 cup pistachio
D: Lemon parsley foil packet potatoes and olive chimichurri with beans with garlic and oil
Total calories: 1,255* Protein: 100g
Saturday (3/29)
B: hard sausage and spinach quiche and orange
L: Lost Beef Sandwich with Arugula and Shaved Parmesan (recipe X 4) and cucumber salads like cream
D: dinner
Total calories: 678* Protein: 53.5g
Sunday (3/30)
B: Protein PB & J Smoothie Bowl (Recipe X 4)
L: Air Fryer Chicken Breasts and Artichoke Heart with warm salad baked peppers and mozzarella (recipe x 4)
D: pork grinds with dijon herb sauce with air fryer and brushed brussels bean sprouts (½ recipe)
Total calories: 1,164* Protein: 101.5g
*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 intermediate orange
- 1 (12 ounces) Container Fresh Strawberry
- 1 (6 ounce) Container Fresh Strawberry (Select)
- Small Plus 1 Intermediate Lime 1
- Three middle plus 1 large lemon
- 4 Intermediate (6 ounces) HASS AVODOS
- 2 middle cucumbers
- One small bell pepper (choice for breakfast, breakfast)
- 1 Little jalapeño (for options, avocados sauce)
- 2 Pound Baby Gold or Red Potato
- 1 pound string beans
- 1 pound weapon
- 1 Pound Brussels Bean Sprouts
- One small celery
- 4 Head Baby Bok CHOY
- 2 large hair garlic
- 1 (1 inch) Sculpture fresh ginger
- Broccoli Flower 1 Pound
- One small bag baby carrot
- 2 intermediate bundles (about 14)
- One large bag slow mix (cabbage with carrots or broccoli slos)
- 1 (12 ounces) Clam Shell/Back Baby Spinach
- 1 (12 ounces) Clamshell/BAG BABY Arugula
- 1 (5 ounce) shells/bag mixed vegetables
- ¾ Pound romaine heart (or one big hair romaine lettuce)
- 1 small hair romaine or vivetic lettuce
- 1 Small Dock/Courage Fresh Deal
- 1 with a small group of fresh sealants
- 1 Fresh in the midst of a fresh Italian parsley
- One intermediate tomato (option, avocado sauce)
- 2 onions in the middle of one small plus
- 1 small yellow onion
Meat, poultry and fish
- 1 pound 99% Lean ground turkey
- 1 Pound 93% Lean Ground Turkey
- 2 pounds 93% dry chicken
- 2 Pound (5) Chicken without bones
- 3 links (total 8 온 ounce) Sweet Italian turkey or chicken sausage
- One small package processed chicken chicken (1 ounce is required if you buy from Delhi)
- ¾ Pound Fresh Delhi or Roast Beef
- 1 Tail -off Jumbo Shrimp
- 1 ½ pound (4) White fish fillet (e.g. branzino, red sea bream, Hali, Daegu, etc.)
- 1 ½ pound (4) bone deported pork ribs
Seasoning and spices
- Extra Virgin Olive Oil
- Canola oil
- Avocado Oil Spray
- Olive oil spray (or Mist Oil Mr.)
- Kosher salt (I like diamond crystals)
- Pepper grinder (or fresh pepper)
- Adobo seasoning salt
- Garlic powder
- cumin
- Chili powder
- paprika
- Smoked
- Cayenne pepper
- oregano
- Vanilla bean paste or vanilla extract
- nut
- mayonnaise
- Frank’s Red Home Source
- Red wine vinegar
- Onion powder
- Dried parsley
- Balsamic vinegar
- Reduced sodium soy sauce*
- Non -class rice vinegar
- Sesame oil
- Sweet chili sauce
- Chili crunch (like S & B)
- Sriracha source
- Crushed pepper
- Dijon mustard
- Mirin or dry sherry
Dairy and other. Refrigerator
- 1 18 Pack Big egg
- 1 bottle/jar light blue cheese dressing (or material for making it yourself. Options, Buffalo Chicken Lab)
- 1 (1 pound) Container Extra Private Tofu
- One small package egg roll rapper
- 1 small box butter
- 1 (8 ounce) half and half the container
- 1 (8 ounce) container 2% milk
- 1 (8 ounces) Container Almonds, Oats or desired Milk
- 1 (6 ounce) Container non -fat Greek yogurt
- 1 (6 ounce) Container General Greek Yogurt
- 1 medium wedge fresh parmesan cheese
- 1 (16 ounces) Container Low -Fat Cottage Cheese (I Love Good Culture)
- 1 (8 ounces) Log or Ball Fresh mozzarella cheese
- 1 (8 ounces) Bag crushed fat Mexico cheese blend
- One small block or bag crushing light havarti or cheddar cheese
gig*
- 1 (10 ounces) Baguette or French bread
- 1 middle bag corn chip
- One small package corn corn (8)
- One small package dry brown rice (or 2 cups in advance)
- One small package dry white rice (or 4 cups in advance)
- 1 Packaging whole wheat spaghetti
Canned and JARRED
- 1 (4 ounces) Can tomato sauce
- 1 (25 ounces) Jar Tomato Basil Pomodo Sauce (or your favorite mari country)
- One small jar/container salsa (if you want fresh refrigerated)
- One small jar in the sun, tomatoes are in oil
- One intermediate jar baked pepper
- 1 (14 ounces) can do artichoke hearts.
- 1 intermediate jar
- One small jar stabs the green olive
- 1 small jar/can anchovy fillet
- 1 (6 ounces) can be wild in alba core tuna in water.
- 1 (15 ounces) can chick beans
- 1 (14 ounces) Can/Carton chicken inventory or soup
- 1 small jar peanut butter
frozen
- One small package shell and dame
- One large bag frozen blueberries (almost 3 cups)
- One large bag frozen strawberry (almost 3 cups)
etc. textile
- One small package is a silver almond (if you buy from bulk bean, you need 1 ½ table spoon)
- One small package shell baked one pistachio (½ cup is required if purchased in a bulk barrel)
- Monk fruit sweetener, honey, maple syrup or sweetener you choose
- 1 Small package vanilla protein powder
- Chia seeds (for optional, smoothy bowl)
Non -food
*If you want, you can buy gluten for free
