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
It’s time to change the regular meal plan and the high protein plan again! Despite this week’s Valentine’s Day, there’s no reason why you can’t achieve your goals and achieve your goals. In fact, I also included a high -protein dinner for a special day in this week’s meal plan!
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?
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 health.
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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 (2/10)
B: Whipped cottage cheese bowl
L: Cranberry Chicken Salad on Apple Pieces (Recipe X 2)
D: Greek tofu bowl (recipe x 2)
Total calories: 1,252* protein: 100.5g
Tuesday (2/11)
B: Whipped cottage cheese bowl
L: Cranberry Chicken Salad in Apple Pieces
D: corn
Total calories: 1,304* Protein: 111.5g
Wednesday (2/12)
B: 1 piece of grain toast, 2 strip bacon and orange mushroom spynak scrambled egg
L: Cranberry Chicken Salad in Apple Pieces
D: Galun beef and broccoli stir -fry with ¾ cup brown rice
Total calories: 1,433* Protein: 101g
Thursday (2/13)
B: Carrot banana protein smoothie
L: Cranberry Chicken Salad in Apple Pieces
D: Spicy whole wheat link with sausages and grilled peppers
Total calories: 1,104* Protein: 111.5
Friday (2/14)
B: Carrot banana protein smoothie
L: The remaining spicy whole wheat link with sausages and grilled peppers
D: 2 (recipe X 2) and perfect beans with garlic shrimp with perfect baked potatoes (1/2 recipes)
Total calories: 1,243* Protein: 135.5g
Saturday (2/15)
B: Easy bagels with 2 large spoons light cream cheese, 2 ounce LOX and 4 red onion ring
L: Instant pot garlic Cuban pork with two corn tilas and quick cabbage sloses (recipe x 2)
D: dinner
Total calories: 706* Protein: 53g
Sunday (2/16)
B: 1 piece of grain toast, 2 strip bacon and mushroom speech scrambled egg (recipe x 4)
L: The remaining instant pot garlic garlic garlic Cuban pork Arroz Congri and fast cabbage slow
D: Mediterranean Meat Ball with ¼ cups of non -deadly Greek yogurt
Total calories: 1,443* 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.
** Make 3 more cups for dinner on Wednesday.
*Google Doc
Shopping list
Produce
- 5 intermediate orange
- 1 Intermediate Grapefruit
- 3 intermediate lime
- 3 middle lemon
- 4 Sweet and sweet red apple
- 1 (12 ounce) package strawberry
- 1 (6 ounce) package fruit (optional)
- 2 Very ripe bananas
- One small (4 ounces) has avocado
- 3 middle head garlic
- 1 (1 inch) Sculpture fresh ginger
- 1 Middle Jalapeno
- 2 small plus 2 medium red bell peppers
- 1 small green bell pepper
- 8 Persian (mini) cucumber (or 2 middle English)
- 1/4 pounds thinly sliced mushrooms
- 1 pound string beans
- 1 Large Hair Broccoli
- One small celery
- One small bag baby carrot
- 2 middle (7 ounces) Russet potato
- 1 small crowd
- 1 Small Dock/Courage Fresh Oregano (If you want, you can dry less than ½ teaspoons in Cuban pork)
- 1 Small Dock/Courage Fresh Deal
- 1 with a small group of fresh sealants
- 1 Fresh in the midst of a fresh Italian parsley
- 1 (5 ounces) shells/bag baby spinach
- 1 Small hair white cabbage
- 1 dry pint cherry or grape tomato
- Two small plus 1 intermediate vine aged tomato
- 1 onion in the middle of two small plus
- 2 small plus middle yellow onions
Meat, poultry and fish
- 1 Package -centered bacon
- 1 (8 ounces) Package slice LOX (smoked salmon)
- 14 ounces hot Italian chicken sausage
- 1 bulgogi chicken
- 1 ½ pound (about 8) Chicken thighs without bones and no skin
- 1 Pound 93% Lean Ground Turkey
- 1 pound 93% dry beef
- 1 ½ pound (4) Beef tenderloin fillenon steak
- 3 Pork without bone pork shoulders
- 1 ¼ pound peel peeled and large 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
- Options Bagel Topping: All Bagel Seasonings, Poppy Seeds, Dried Garlic Pieces, Onion Flake, etc.
- cumin
- Bay leaf
- Spicy sauce
- Apple cider vinegar
- Red wine vinegar
- oregano
- Garlic powder
- Onion powder
- Ancho Chili Powder
- Reduced sodium soy sauce*
- Sesame oil
- honey
- Grilled sesame seeds
- Vanilla bean paste or vanilla extract
- mayonnaise
- Crushed pepper
- paprika
Dairy and other. Refrigerator
- 1 large egg
- 1 Pint Liquid Egg White
- 2 (14 ounces) Additional tofu
- 1 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 (32 ounce) General Greek Yogurt (FAGE or Stonyfield)
- 1 small bath tub light cream cheese
- 1 (8 ounces) Back Mexico Cheese Blend
- 1 small package peta cheese
- One small wedge fresh Peoeno Romano cheese
- Butter or sour cream (in the case of options, baked potatoes)
- 1 Pint Mugidang Almond Milk
gig*
- 1 Package incomplete Panco bread crumbs
- One small mass thinly sliced grain grain bread
- 1 Package Dry Israel (Pearl) Kuscus
- One small package dry brown rice (or 6 cups in advance)
- 1 Small package dried long grain rice
- 1 (16 ounces) Packaging whole wheat rear
- Multipurpose flour without a small package bleached
- One small package corn corn (8)
Canned and JARRED
- 1 (32 ounce) Sodium chicken broth reduced by caron
- 1 (15 ounces) can do black beans
- Adobo’s small can/jar chipote peppers
- 1 (15 ounces) can delete tomatoes
- 1 (12 ounce) red pepper grilled with jar
frozen
- One small package corn kernel
etc. textile
- Monk fruit sweeteners (if you want, you can honey in the whipped cottage cheese bowl)
- One small package is silver almonds (if you buy from bulk beans, you need 3 tablespoons)
- One small package dried cranberry (2 tablespoons are required if purchased from a bulk barrel)
- Probably one small package grounding (or maybe precision)
- 1 Small package unknown peas or wax protein powder
- Baking powder
- cornstarch
*If you want, you can buy gluten for free
