High protein diets plan for 7 days, including ideas, breakfast, lunch, dinner, and shopping menu. All recipes include macro units and weight control points.
High protein food plan 7 days
Higher protein eats national treatments on July 4! Celebrate Independence Day with a strong delicious assortment as it is a festive! We shoot the grill and mixer with recipes such as this banana juice and grilled shrimp juice that will keep your energy from marches to fireworks. Although there is no high protein, desserts do not exceed – like the favorite Triple traofle in red and white and berries that bring national taste!
Update on the new WW points plan
For all my friends in WW, WW New added 0 Point Foods (Yay For Oatmeal!) But it will take some time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is that every recipe on my site is linked to the WW and WW (only working from your phone), so it will give you new points automatically.
Why is the high protein?
As many of you know, I have been following a high -protein diet over the past few years to achieve muscle gains, and it was totally changing for me! I feel stronger and more satisfied, which prevents me from reaching sweets or chips between meals or at the end of the day. I know that many of you are fighting by hitting your protein targets, so you are inspired to create a high -protein meal plan for this week. If you enjoy it, I will participate 1 or two months every month. In addition, I am working on a high -protein cooking book, so stay tuned!
To reach my protein targets, I usually swear by three meals. For example, if my goal is 120 grams of protein per day, I aim at at least 30 grams per meal, as well as 10 to 30 grams with each snack. If you are not sure of the amount of protein you should eat in one day, this article may be useful.
How to work
If you are new to my meal plans, this is what is meant as evidence, with A lot of the oscillating room for you Add more foodCoffee, drinks, fruits, snacks, candy, etc. Depending on your goals, you should aim at at least 1500 calories* per day. There is no one size that suits everyone, and this will range from your goals, age, weight, etc. Always talk to a dietitian or dietitian to meet your own needs.
Note
Those who suffer from kidney or liver disease, gout, metabolic disorders, or older adults who suffer from low kidney function may need to reduce protein to avoid complications. It is always best to consult a health care provider or dietitian before increasing protein dramatically, especially if you have any basic health conditions.
Finally, if you are on Facebook, join the Skinnytaste Facebook community where everyone shares pictures of the recipes they are doing, you can join here. I love all the ideas that everyone shares! If you want to get the email menu, you can subscribe here so that you do not miss the meal plan!
The final Skinnytaste meal scheme
Get Skinnytaste final meal scheme! The 52 -week -long meal scheme has weekly meal planning networks that you can tear and put on the refrigerator if you want it, the meal plan for 12 weeks, 30 (15) recipes, and destroyed grocery menus. I like to start my weekly with gratitude, assurances and intentions, so I also included a space for that. I hope you love this as much as I love!
Buy a skinnytaste meal scheme here:
High protein diet meal plan:
Breakfast and lunch from Monday to Friday, it was designed to serve 1 while all meals were designed on Saturday and Sunday to serve a family of 4 recipes. Some recipes make enough residue for two nights or lunch the next day. The grocery menu includes all you need to make all meals in the plan. Add some high -protein snacks to help you reach protein goals.
Monday (6/30)
B: Uptimized zucchini high protein for one
L: Boufallo chicken rice vessels
D: Parmesan, grilled parmesan with 1 cup of full pasta wheat
Total calories: 1,262* Protein: 107 g
Tuesday (7/1)
B: Uptimized zucchini high protein for one
L: Boufallo chicken rice vessels
D: Berbacoa meat with 2 tortilla atom, onion and coriander slices and Avocado, corn tomatoes
Total calories: 1,183* Protein: 110.5 g
Wednesday (7/2)
B: Pinning peach cheese vessels (recipe)
L: Boufallo chicken rice vessels
D: Barbakwa beef residue with carbuhi coriander rice
Total calories: 1,206* protein: 110 g
Thursday (3/7)
B: Greek yogurt with berries, nuts and honey
L: Boufallo chicken rice vessels
D: Grilled lamb slicing with the grilled vegetables salad
Total calories: 1,234* Protein: 105.5 g
Friday (7/4)
B: Pinning peach cheese vessels (recipe)
L: 2 skewers sliding burger, Greek pasta salad, and fell Vita with 12 beta chips
D: Grilled Scampi Skewers, grilled chicken cobbles with yogurt sauce, green potato salad
Total calories: 1509* protein: 133 g
Saturday (7/5)
B: Breakfast layers with sausage and mushrooms with 1 cup of strawberry
L: Salmon Pizza, Hot Salmon (Recipe 2)
D: Dinner outside
Total calories: 738* protein: 50g
Sunday (7/6)
B: The remaining breakfast layers with sausages and mushrooms with 1 cup of wild grapes and berries
L: Salad and Dorf cups
D: The best loaf of meat in the turkey with baked food and beans tense with garlic and oil
Total calories: 1,289* Protein: 100 g
*This is just a guide, women should aim to about 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I have left a lot of spaces that fluctuate for you to add more food, such as coffee, drinks, fruits, snacks, sweets, wine, etc.
*Google document
Shopping
Produce
- 2 medium peach
- 1 (12 ounces) plus 1 (1 pounds) strawberry container
- 1 liter of dry berries blue
- 2 (6 ounces) containers containers
- 7 average plus 5 large lemon
- 3 phase medium
- 1 large pear
- 2 small (5 ounces) in addition to 1 medium (6 ounces) Avocados Haas
- 1 big English option
- 3 small Persian cucumber (or small English)
- 1 small option
- 2 large zucchini
- 1 pepper in average yellow color
- 1 medium red pepper
- 1 orange pepper
- 3 jalapeenos small
- 1 small package of white mushroom slices (you need 1 cup)
- 2 Mediterranean eggplant
- 3 medium in addition to 1 large ears of corn
- Hallemists
- 1 green beans pounds
- 1 pounds of red potatoes
- 1 buds a small celery
- 1 large islands (or a prior small bag)
- 1 buds a small radish
- 2 medium garlic heads
- 1 small leak
- 2 large bouquets of green onions (you need about 20)
- 1 small handful/fresh dill container
- 1 small handful/fresh mint container
- 1 small handful/fresh rosemary container
- 1 large handful/fresh basil container
- 1 small handful/fresh oregano container (optional, to decorate the Greek pasta salad)
- 1 handful of fresh Italian parsley
- 1 small handful of fresh coriander
- 2 mid -head butter eclipse
- 1 medium header lilac (can be purchased in advance, if desired)
- 1 small green cabbage (you can buy in advance, if desired)
- 3 dry tomatoes or grape tomatoes
- 2 small tomatoes planted chrome
- 2 small small onions in addition to 1 medium red onion
- One small plus 1 medium yellow onion
Meat, poultry and fish
- ¾ A pound of turkey or chicken breakfast
- 1 Backed Port Be package concentrated
- 2 pounds, bad pounds, chicken breast without skin
- 1 pounds of thighs transient chicken for the skin (my breasts can be from grilled chicken cobas, if desired)
- 1 1/3 pounds 99 % or 93 % of the lean Türkiye
- 2 pounds 93 % crushed beef
- 3 Eye of the beef eye from round or below the barbecue
- 1 ¾ ¾ pounds (8) osteoporus slices
- 1 salmon sushi salmon
- 1 peeled pounds and coordination of the big shrimp
Spices and spices
- Excellent virgin olive oil
- Canola oil
- Cooking
- Olive oil spray (or get blurry oil)
- Kushir Salt (I love Crystal diamond)
- Pepper (or fresh pepper)
- cinnamon
- honey
- Paperica
- Cumin
- Frank Raidot sauce
- Yellow mustard
- Dijon mustard
- ketchup
- Onion
- Ordinary or light mayonnaise
- Red wine
- Garlic powder
- marjoram
- Crushed red pepper chips
- Srirasha sauce
- Roasted sesame oil
- soy sauce*
- Sesame seeds in black and white
- Apple cider vinegar
- Plug
- Laurel
- Za’tar (2 teaspoons can be oregano in chicken kabobs, if desired)
- White wine vinegar
- Sauce Worsesstrire
- marjoram
Dairy and separation. The refrigerated elements
- 1 18 large egg package
- 1 half a liter of liquid eggs
- 1 liter of non -fat milk
- 1 (16 ounces) the ordinary Greek yogurt container
- 1 (6 ounce) low -fat Greek yogurt container
- 1 (6 ounce) Easy yogurt container low fat (not Greek)
- 1 (16 ounces) low -fat cottage cheese container (I love good culture)
- 1 (15 ounces) Partial cheese container Ricotta (I love Polly or)
- 1 (16 ounces) Fita cheese container (mass in a saline solution)
- 1 small package of Georgonzola cheese
- 1 (8 ounces) anxiety cheese from mozzarella cheese
- 1 large cruelty of fresh parmesan cheese
- 1 (8 ounces) a sharp cheddar cheese bag of fat
Grain*
- 1 (8 ounces) Ciabatta or the loaf of the fermented dough
- 1 small package of corn tortilla (needs 8)
- 1 package (6 inches) flour or whole wheat tortilla
- 1 short pasta package (such as Rotini, CavataPPI or BowTies)
- 1 whole wheat pasta package (i.e. shape)
- 1 Orange pasta package
- 1 rice rice package
- One package of long grains or basmati (sub -brown rice can be in lime coriander rice, if desired)
- 1 dry brown rice package (or 3 prior cups)
- 1 large bag of beta chips
- 1 full wheat wheat wheat package
Canned and jarred
- 1 pickled dill jar chips
- 1 large jar large
- 1 (12 ounces) the hearts of the marinated artichoke
- 1 small jar incite olives
- 1 (15 ounces) can decrease black sodium beans
- 1 jar marinara sauce (or ingredients to make yourself)
- One small box/jar Chipotle Chili in Adobo
- 2 (32 ounces) low carton of sodium vegetables or chicken broth
Frozen
- 1 small frozen package of peas
Miscellaneous. Dry goods
- 1 small bundle of brown sugar
- 1 small package of pistachio size (if you buy a trait basket, you need two tablespoons)
- 1 small package of walnuts (SUB can be 1 tablespoon of pistachios on Greek yogurt and berries, if desired)
Non -food items
*You can buy gluten -free, if desired