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 so happy that I am almost here -I am so happy -the beginning of an informal summer! Who is ready? Bring the grill, meetings, sunlight and long days!
If you are kicking things with a barbecue, do not miss this delicious high protein baked balsamic steak or this juicy grilled pork. Fix the same easy side as the baked asparagus and save the space for the dessert. Save space for desserts like this simple red white and blue fruit skewers or date nut crusts!
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 (5/19)
B: Prepare breakfast taco scramble
L: Cranberry Chicken Salad in Apple Pieces
D: spicy goujang tofu bowl (recipe x 2)
Total calories: 1,362* Protein: 108g
Tuesday (5/20)
B: Prepare breakfast taco scramble
L: Cranberry Chicken Salad in Apple Pieces
D: Madison’s favorite beef taco is fast and camel Cuban -style black beans
Total calories: 1,385* Protein: 120g
Wednesday (5/21)
B: Prepare breakfast taco scramble
L: The remaining Madison’s favorite beef taco
D: Air Fryer Cajun Shrimp Dinner ¾ Cup Brown rice
Total calories: 1,280* protein: 111.5g
Thursday (5/22)
B: Prepare breakfast taco scramble
L: The remaining Madison’s favorite beef taco
D: Chicken Pasta Primavera and Arugula Salad
Total calories: 1,297* Protein: 110.5g
Friday (5/23)
B: A fragrant cottage cheese breakfast bowl
L: The remaining chicken pasta PRIMAVERA and 1/4 Cup Pistachio
D: Fish Florence with a crushed collie flower
Total calories: 1,176* Protein: 107.5g
Saturday (5/24)
B: Baked Strawberry Protein Smoothie (Recipe X 4)
L: Open tuna dissolving sandwich (recipe x 2) and apology
D: dinner
Total calories: 539* Protein: 45g
Sunday (5/25)
B: Morning beak with 1 cup of pineapple
L: Tor Telini Pasta Salad and Cucumber Melon Salad and Baked Shrimp
D: Rainbow potato salad and cabbage salad and Turkish burger
Total calories: 1,461* Protein: 101
*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
- Strawberry 2 pounds
- 6 intermediate apples
- 1 Little melon
- 1 large pineapple
- 1 Middle Plus 1 Large Lemon
- Interim lime
- 2 little hair garlic
- 1 Little Charlotte
- 1 (2 inch) sculpture fresh ginger
- One intermediate plus two large red bell peppers
- 2 large English cucumbers
- 1 Midpact
- 1 Middle yellow squash
- 1 Pound Baby Gold or Red Potato
- 1 ½ pound multiple baby potatoes
- One small celery
- 2 middle carrots
- ½ pound asparagus
- 1 Pound Broccoli Flower (or Pound Free Cut)
- 1 Middle Head Collower Flower
- 2 middle leek
- Two large crowds (about 16)
- 1 Small Dock/Courage Fresh Deal
- 1 Small Dock/Courage Fresh Basil
- 1 Small Fresh Fresh Italian Parsley (If you want, you can lower another fresh herb for decorating shrimp)
- 1 with a small group of fresh sealants
- 1 (5 ounces) Clamshell/BAG BABY Arugula
- 1 (10 ounces or 1 pound)
- 1 small hair romaine lettuce
- One large bag tree color choler Slow mix (required 6 cups)
- ½ little hair green cabbage (if desired, you can lower the crushed bag)
- ½ little hair red cabbage (if desired, you can lower the crushed bag)
- 2 plum tomatoes
- 1 dry pint cherry or grape tomato
- One large vine -like tomato (if desired, two or more in case of turkey hamburger (optional))
- 1 Medium red onion
- 2 small yellow onions
Meat, poultry and fish
- 1 Package -centered bacon
- 1 Package fully cooked turkey or chicken Anduil sausage or kilbasa
- 1 pound 99% Lean ground turkey
- 1 Pound 93% Lean Ground Turkey
- 2 pounds 93% dry beef
- 1 bulgogi chicken
- 1 pound without bones, chicken breasts without skin
- 1 ½ pound turned on, peeled and handled jumbo shrimp
- 1 peeled pounds and extra jumbo shrimp
- 1 ¼ pound (4) white company fish without skin such as grouper, flounder, bases, or hali chi
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)
- Adobo seasoning
- Garlic powder
- cumin
- Chili powder
- paprika
- oregano
- Hot sauce (optional, comes with morning beak)
- Regular or light mayonnaise
- Red wine vinegar
- Dried parsley
- White balsamic vinegar
- Za’ATAR
- chili pepper paste
- Reduced sodium soy sauce*
- Non -class rice vinegar
- Sesame oil
- honey
- Bay leaf
- Cajun seasoning
- Dried onion
- ketchup
- Yellow mustard
- Dijon mustard
- Worcester Sauce
- White wine vinegar
Dairy and other. Refrigerator
- 1 (18 pack) large eggs
- 2 (14 ounces) Additional tofu
- 1 (16 ounces) Packaging low -fat cottage cheese (I like a good culture)
- 1 (6 ounce) Container 2% General Greek Yogurt
- 1 (8 ounces) Package slice reduction fat cheddar or American cheese
- 1 (8 ounce) package crushed cheddar cheese
- 1 (8 ounces) Package Package Reduction Mexico Blend Cheese
- 1 block peta cheese
- 1 small wedge fresh parmesan cheese
- 1 (8 ounces) Block Reduced fat cream cheese (I like Philadelphia)
- Milk without 1 quart fat
- 1% container 1% butter milk
- 1 (8 ounce) half and half the container
- 1 Boxed butter
gig*
- 1 Package (8 inch) Corn of low -carb powder (I use OLE XTREME WELLNESS)
- One large package crispy crispy corn taco peel
- 1 package hamburger bread
- One small chunk
- One intermediate package dry brown rice (or 5 cups in advance)
- 2 (8.8 ounces) Package 3 Cheese Thor Tellini (Delallo)
- 1 package butterfly tie pasta
- 1 Package Seasoning whole wheat bread crumbs
Canned and JARRED
- One small jar deal pickle spear
- 1 (14 ounces) can do artichoke hearts.
- 1 (2.25 ounces) can be sliced thinly black olives
- 2 (4.5 ounces) Can tuna in water
- 1 (15 ounces) can do black beans
- 1 (15 ounces) Can tomato sauce
- 1 (14 ounces) can do low sodium chicken broth
- 1 small jar salsa
frozen
etc. textile
- One small package dried cranberry (1 tablespoon is required if you buy it in a bulk barrel)
- One small package shell baked pistachio (if you buy from Bulk Bin, you need about 1/3 cup)
- One small package teeth seeds (required ¼ cups if you buy from a bulk barrel)
- 1 small package raw sugar
- Liquid Stevia (option, baked strawberry smoothie)
Non -food
- Heavy duty aluminum foil
- Metal or tree skewers for grills
*If you want, you can buy gluten for free
