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
When the temperature rises, the body work harder to keep it cool. This is where the protein diet comes in. Protein restores muscles, lets you feel longer, and supports energy levels on busy sunshade. But there is a catch here. Protein metabolism requires water, so it is important to maintain hydration. Drinking plenty of fluids to effectively handle the protein and avoid overheating. So, this summer, drink a lot of water to feel the heat with the same recipe as the baked salmon bruskeka with avocado or air fryer Greek chicken!
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 (7/28)
B: Strawberry Banana Smoothie
L: Chicken egg roll bowl
D: Gingery Cauliflower Rice and Air Fryer Peanut Curry Tofu (Recipe X 2)
Total calories: 1,310* protein: 105.5g
Tuesday (7/29)
B: Peach Pycotage Cheese Bowl
L: Chicken egg roll bowl
D: Slow cooker birria tacos and cotija and baked corn salad
Total calories: 1,225* Protein: 114g
Wednesday (7/30)
B: Peach Pycotage Cheese Bowl
L: Chicken egg roll bowl
D: The remaining slow cooker birria tacos and cotija and baked corn salad
Total calories: 1,225* Protein: 114g
Thursday (7/31)
B: Strawberry Banana Smoothie
L: Turkish club with 8 baby carrots
D: Turkey cheese burger with cucumber melon salad
Total calories: 1,224* protein: 112g
Friday (8/1)
B: Strawberry Banana Smoothie
L: Turkish club with 8 baby carrots
D: Black green salmon skewers with potatoes and green bean salads (½ recipe)
Total calories: 1,146* Protein: 104g
Saturday (8/2)
B: Greek yogurt with strawberry nuts and honey (recipe x 4)
L: A chopped salad with shrimp, blue cheese and bacon (recipe x 2)
D: dinner
Total calories: 618* Protein: 54.5g
Sunday (8/3)
B: Turkish Chocho Riso Breakfast Bowl
L: A lens bean bowl with avocado eggs and colara (recipe x 2)
D: Cream Chicken Foil Packet with Cuscus (Recipe X 4)
Total calories: 1,291* Protein: 106g
*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
- 3 Middle Banana
- 1 (1 pound) container fresh strawberry
- 2 (6 ounces) Container fruit (selection)
- 2 intermediate peaches
- 1 Little melon
- Interim lime
- 3 large lemon
- 3 small (5 ounces) have avocados
- 2 large hair garlic
- 1 (2 inch) sculpture fresh ginger
- 2 small plus corn 6 large ears
- 1 Pound Baby Gold or Red Potato
- 1 ¾ Pound New Potato
- 2 head baby bok choy
- One small bag baby carrot
- ½ pound strap beans
- 2 middle cucumbers
- One middle bag tri -color or broccoli slow
- 2 (12 ounces) Package News Colley Flower (Buy frozen if desired)
- 2 Destruction of the intermediate group
- 1 In the middle of a fresh silant
- 1 Small Dock/Courage Fresh Basil
- 1 Little Fresh Fresh Italian Parsley
- 1 Hair butter lettuce
- 1 small hair iceberg lettuce
- 1 Small group/container cresses or baby Aru Gula
- 1 dry pint cherry or grape tomato
- 4 Tomatoes in intermediate vine
- 1 small red onion
- 1 large yellow onion
Meat, poultry and fish
- 1 Package -centered bacon
- 1 Packaging turkey
- 1 pound 93% dry ground chicken
- 1 Pound 93% Lean Ground Turkey
- 6 ounces Slice Deli Türkiye (I like the head of a wild boar)
- 1 peeled pound and shrimp
- 1 ½ pound (4) Salmon fillet without skin
- 1 ½ pound bones and chicken breasts without skin
- 2 ½ pound beef pot roast or chucklost
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 extract (optional, strawberry smoothie)
- Ground cinnamon
- honey
- Garlic powder
- cholula
- Reduced sodium soy sauce*
- Inorganic
- Sesame oil
- Light mayonnaise
- Curry powder
- Sriracha source
- Onion powder
- oregano
- cumin
- Chili powder
- White vinegar
- Bay leaf
- Za’ATAR (Principle Melon Salad can be more than ½ teaspoons.
- White balsamic vinegar
- Balsamic vinegar
- paprika
- Cayenne pepper
- thyme
- Tajin or other chili lime seasonings
- Ketchup, mustard or other burger seasoning (options for Turkish burger)
Dairy and other. Refrigerator
- 2 (14 ounces) Additional tofu
- 1 18 Pack Big egg
- 1 (16 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- 1 (32 ounce) Container non -fat Greek yogurt
- 1 half gallon low fat milk or milk selected by dairy products
- 1 (8 ounces) Block Losing fat cream cheese
- 1 small block peta cheese 1
- One small package cotija cheese
- One small blue cheese or gorgonzola cheese
- 1 (8 ounce) Bag crushed Montray jack cheese
- 1 Package slice reduction fat cheddar or American cheese
- 1 small wedge fresh parmesan cheese
gig*
- One small package dry white rice (or 2 cups in advance)
- 1 Small Package Dry Pearl
- One large package corn corn (16 required)
- One small chunky thinly sliced grain bread (I cut the thin thin thinness of the killer of the dave)
- One small package whole wheat burger bread
Canned and JARRED
- 1 (2.25 ounces) can be sliced thinly black olives
- Adobo’s small can/jar chipote chilies
- 1 Small canned mashed tomato (fried on fire if you can find it)
- 1 (32 ounces) Katon beef broth
- 1 (32 ounce) Caton low sodium chicken soup
- One small jar slice pickle
- 1 small jar peanut butter
etc. textile
- One small package grounding probably (meal)
- 1 Package Unidentified Wuong or Peas Protein Powder
- Monk fruit sweetener or favorite sweetener
- 1 small package brown sugar
- One small package shell baked pistachio (if you buy from Bulk Bin, you need 2 tablespoons).
- Half of one small package walnut (required ¼ cups if you buy from bulk beans)
- One small package shell specified peanuts (if you buy from bulk beans, you need ¼ cups)
- One small package dry lens bean (or 3 cups in advance)
Non -food
*If you want, you can buy gluten for free
