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’m looking for recipes that satisfy craving and Do you support well -being goals? This high protein dish is a perfect balance of flavor and function. Whether you want to have a high protein snack or set up a protein goal after exercise for a week or after exercise, I will help you!
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 (6/2)
B: High protein omelet with 1 cup melon
L: Buffalo Chicken Salad (Recipe X 2) 2 Tiss Blue Cheese Dressing
D: Stir -fry the vegetables with soy sauce sesame with tofu and 1 cup of steamed dame.
Total calories: 1,305* Protein: 100g
Tuesday (6/3)
B: High protein omelet with 1 cup melon
L: Buffalo Chicken Salad 2 tablespoons blue cheese dressing
D: A shrimp taco grilled with a peach salsa with a quick and camel Cuban style black bean and a frying pan Mexican pumpkin
Total calories: 1,238* Protein: 104g
Wednesday (6/4)
B: Berry Cotage Cheese Breakfast Bowl
L: Buffalo Chicken Salad 2 tablespoons blue cheese dressing
D: Summer tomato salad and slow cooker Italian beef
Total calories: 1,172* Protein: 103.5g
Thursday (6/5)
B: Berry Cotage Cheese Breakfast Bowl
L: Buffalo Chicken Salad 2 tablespoons blue cheese dressing
D: The remaining slow cooker Italian beef summer tomato salad
Total calories: 1,172* Protein: 103.5g
Friday (6/6)
B: Carrot banana protein smoothie
L: 2 pieces of tuna egg salad with all grain bread
D: A fan -like fish with olive Chimichurri and Greek Orzo Salad (½ recipe)
Total calories: 1,251* Protein: 100.5g
Saturday (6/7)
B: Tropical Pudding Breakfast Bowl (Recipe X 2)
L: The remaining Greece Orzo Salad and Air Fri Chicken Bite
D: dinner
Total calories: 711* protein: 61.5g
Sunday (6/8)
B: Mango and cottage cheese eggs and sausage freeata
L: The best broccoli salad and the remaining air fry chicken water (½ recipe)
D: Pot pot pork roast and grilled asparagus
Total calories: 1,150* 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.
*Google Doc
Shopping list
Produce
- 1 Little melon
- 6 Small mango
- 2 Middle kiwi
- 1 Big Peach
- 1 (6 ounce) Container Fresh BlackBerry
- 1 (6 ounce) Container Fresh Raspberry
- 1 (6 ounce) Container Fresh Blue Berry
- 1 (12 ounces) Container Fresh Strawberry
- One middle banana
- 4 middle lemon
- 4 intermediate lime
- 1 small (5 ounces) has avocado
- 2 medium head garlic
- 1 (2 inch) sculpture fresh ginger
- One small celery
- One small bag baby carrot
- ½ Pound Baby Bella Mushroom
- 1 Pound asparagus
- 1 Intermediate English Cucumber
- 1 pound pumpkin
- One small plus 3 medium red bell pepper
- One middle orange bell pepper
- 1 medium hair broccoli floret
- One small bundle broccolini
- 1 small crowd
- 1 with a small group of fresh sealants
- 1 Little Fresh Fresh Italian Parsley
- One small container/crowd fresh basil
- One small container/Fresh Fresh Oregano (for Greek Orso Salad)
- 1 (5 ounces) shells/bag baby spinach
- 1 small hair romaine lettuce
- 1 dry pint cherry or grape tomato
- 11 Large Gabo or Beef Steak Tomato
- Intermediate
- One medium yellow onion
Meat, poultry and fish
- 1 Link Italian chicken sausage
- 1 Package -centered bacon
- 2 Pound Lin Loast with Pig Story without Bone
- 3 Pound Beef Top Round Roast
- 4 pounds of chicken breasts without bones and no skin
- 1 ½ pound (4) Branzino, Snapper, Halibit or COD white fish fillet
- 1 ½ pound peel off the jumbo shell and the 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)
- honey
- turmeric
- Regular or light mayonnaise
- Frank’s Red Home Source
- White wine vinegar
- Garlic powder
- Italian dressing
- Adobo seasoning
- Italian seasonings or their own materials
- Sazon seasoning
- Regular or reduced sodium soy sauce*
- Sesame oil
- Sesame seeds
- Onion powder
- Bay leaf
- parsley
- oregano
- thyme
- basil
- cumin
- Tajin (or other chili lime seasonings)
- Chili powder
- Cayenne pepper
- Red wine vinegar
- Crushed pepper
- Balsamic vinegar
Dairy and other. Refrigerator
- 1 (1 pound) Additional company tofu
- 1 large egg
- 1 Pint Liquid Egg White
- 1 Package thin thinly sliced pro -ballone cheese
- 1 small package peta cheese
- 1 small package blue cheese
- 1 small package goat cheese
- 1 (8 ounce) bag crushed cheddar cheese (or selected cheese)
- 1 (16 ounces) Container Low -Fat Cottage Cheese (I Love Good Culture)
- One small wedge pecorino romano or parmesan cheese
- 1 Quat Quat Vanilla Almond Milk
- 1 (32 ounce) Container non -fat Greek yogurt grain
- One small lump of grain bread (I like Dave’s killer bread)
- 1 (1 pound) Chunks Lumps Italy or French Bread
- 1 Package Orzo Pasta
- One small package dry brown rice (or 3 cups in advance)
- One small package corn corn (8)
Canned and JARRED
- 1 (2.6 ounce) Light tuna package in water
- One small jar pickled Hala Peno
- 1 (16 ounces) jar pepperoncini
- One small jar grabbed the color meta olive
- One small jar green olive
- One small jar
- 1 (15 ounces) can do black beans
- 1 (32 ounce) Caton low sodium beef broth
- 1 (15 ounces) can reduce sodium vegetable broth
- 1 (15 ounces) can do low sodium chicken broth
frozen
- 1 Large Package in-POD EDAMAE
etc. textile
- One small package is a silver almond (if you buy it in a bulk barrel, you need ¼ cups)
- 1 Single Sub Packet Unidentified Protein Powder
- One small package ground flaxsey (meal)
- One small package teeth seed
- One small package that is not dried dried coconuts (required ¼ cups if you buy from a bulk barrel)
- One small package is not dried cranberry
- A small sunflower seeds of a small package (if you buy from a bulk barrel, you need ¼ cups)
- One small package stone ground polenta (e.g. BOB’S Red Mill)
- Monk fruit sweetener, stevia or sweetener you choose
- Corn starch or arrowhead powder
*If you want, you can buy gluten for free
