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
Who is ready to accept everything Spring offers as you finish the holiday celebration this weekend and enter the new season?
Spring is not a time to clean the closet, but also mental and physical refreshing. For longer days and more sunlight increase the number of serotonin, increase our mood, spend time spending time outdoors (horticulture is exercise!) Helps to reduce stress, increase energy and improve sleep. Also, when fresh fruits and vegetables come into the season, it’s perfect for nourishing your body with a lively and healthy meal!
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 (4/21)
B: Morning Quesa Diya
L: Food cart style chicken salad with white sauce
D: Tofu fork bowl (recipe x 2)
Total calories: 1,210* protein: 101.5g
Tuesday (4/22)
B: Morning Quesa Diya
L: Food cart style chicken salad with white sauce
D: Turkish taco frying pans with lime collie flower rice with sealant
Total calories: 1,254* Protein: 112g
Wednesday (4/23)
B: Morning Quesa Diya
L: Food cart style chicken salad with white sauce
D: Sausage and spinach and Aru Gula salad and baked pasta
Total calories: 1,184* Protein: 103.5g
Thursday (4/24)
B: Whipped cottage cheese bowl (½ recipe)
L: Food cart style chicken salad with white sauce
D: Sausage and spinach and Aru Gula salad and the remaining grilled pasta
Total calories: 1,167* Protein: 101.5g
Friday (4/25)
B: Whipped cottage cheese bowl (½ recipe)
L: 2 cup tuna egg salad mixed vegetables
D: Steel head trout baked with lemon asparagus couscus salad with tomatoes (recipe x 2)
Total calories: 1,077* Protein: 107g
Saturday (4/26)
B: 2 eggs with morning sausages (all styles), 1 piece of grain toast and 1 cup mango 1
L: Italian shrimp salad
D: dinner
Total calories: 725* protein: 60g
Sunday (4/27)
B: Carrot banana protein smoothie (recipe x 4)
L: Turkish club with 8 baby carrots (recipe x 4)
D: pork with dijon herb sauce and baked risotto
Total calories: 1,080* 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 Little Mango
- 4 Mid -sized Banana
- 1 (12 ounce) container strawberry
- 2 (6 ounces) Container fruit (selection)
- 3 small plus 3 middle + 1 large lemon
- 2 intermediate lime
- 1 small (5 ounces) has avocado
- 2 medium head garlic
- 1 Middle Jalapeno
- 1 ½ pound asparagus
- 1 Intermediate cucumber
- One small celery
- One big bag baby carrot
- One mid -size head -colly flower (if you want to buy two bags in advance)
- 2 Destruction of the intermediate group
- 1 Little Fresh Fresh Italian Parsley
- 1 with a small group of fresh sealants
- One small group/container fresh basil (if you want to dry in Mari -na)
- 1 Small Dock/Courage Fresh Spice
- One small group/container fresh white flavor (if you want to dry breakfast sausage)
- One small group/container fresh sage (if you want to dry in breakfast sausage)
- 1 Large Hair Ice Mountain lettuce
- 1 (1 pound) Joong Yong/Bag Baby Aru Gula
- 1 (5 ounce) shells/bag mixed vegetables
- One small plus 4 -middle vine tomato
- 1 dry pint cherry or grape tomato
- One small plus 2 medium red onion
- 2 small plus 1 medium yellow onions
Meat, poultry and fish
- 1 Package cooked chicken breakfast sausage link (if you want to buy frozen)
- 1 Pound Sweet Italian Chicken Sausage
- 1 Package -centered bacon
- 2 pounds 93% Lynn Ground turkey
- 1 ½ pound bones and chicken thighs without skin
- 1 ¼ pound (4) bone pork
- 1 ¼ pound dish peeling and handling tail off jumbo shrimp
- 1 ½ pound skin on steel head trout
- ¾ Pound slice Deli turkey chest (I like the head of wild boar)
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)
- Vanilla bean paste or vanilla extract
- turmeric
- Regular or light mayonnaise
- Apple cider vinegar
- Ground cumin
- oregano
- Harisa sauce (option, topping food cart chicken salad)
- paprika
- Smoked
- Reduced sodium soy sauce*
- Sesame oil
- Sesame seeds
- Sriracha source
- Fennel
- nut
- Red wine vineyard
- Chili powder
- Cayenne pepper
- Bay leaf
- Dijon mustard
Dairy and other. Refrigerator
- 2 (14 ounces) Additional tofu
- 1 18 Pack Big egg
- 1 Pint Liquid Egg White
- 1 (32 ounces) Courtage cheese reduced by container (I like a good culture)
- 1 (15 ounces) Ricotta cheese without container fat
- 1 (16 ounces) Container Plain Yogurt (not Greek)
- 1 Quat Quat Almond Milk
- 1 (8 ounces) Bag crushed fat Mexico cheese blend
- 1 (8 ounces) Bag crushed parts scream mozzarella cheese
- 1 (8 ounces) Bag crushing or blocked fat cheddar cheese (if you want, Mexican cheese below Mexican cheese can be mixed)
- 1 small wedge fresh parmesan cheese
- One small wedge fresh Peco Romano cheese (½ ½ of ½ cup less than Pamasan in the grilled pasta.
- 1 small box butter
gig*
- 1 Package Dry Arburio Rice
- 1 Package Dry Tongmil Pearl Cushcus
- One small package dry brown rice (or 2 cups in advance)
- 1 Package Dry Rigatoni Pasta
- 1 Lumps Slice Grain Bread (I like Dave’s killer bread)
- 1 Package (7 inches) Low -carbide Totilla
- 1 large package corn chip
Canned and JARRED
- 1 (2.6 ounce) packet light tuna in water
- 1 small jar salsa
- One intermediate jar mixed Italian pit olive
- One small jar
- 2 (32 ounce) Sodium vegetables or chicken broth with low boxes
- 1 (14 ounces) can be chicken or broth
- 1 (15 ounces) can be pintto beans
- 1 (28 ounces) mashed tomatoes (I like TutTorosso)
frozen
- One small package shell and dame
- One small package corn kernel
- 1 small package peas
- 1 (10 ounces) Package chopped spinach
etc. textile
- Monk fruit sweeteners or sweeteners you choose
- One small package is silver almonds (if you buy from bulk beans, you need 3 tablespoons)
- 1 Peas or oil protein powder without small courage
- One small package ground flax
- 1 small package granul sugar
- cornstarch
*If you want, you can buy gluten for free
