7-day high protein diet meal plan

Free 7-day high-protein diet meal plan with breakfast, lunch and dinner ideas and shopping list. All recipes include macros and weightlifter observer points.

7-day high protein diet meal plan

With the end of the school, the holidays come to life! But remember that even in the run – whether you’re on Airbnb, hitting the road or sleeping under the stars, you can still crush high-protein targets! Think healthy snacks and healthy snacks like Greek yogurt, or keeping the classic with grilled fish and grilled fish (on the meal plan for the week!), or some of my other bonfire package recipes like my shrimp scampi and searloaf! Don’t forget: cooked eggs travel well and cheeses are a great breakfast. Stay fueled, stay strong and make this summer your healthiest!

Why high protein?

As we all know, I have been following a high protein diet for the past few years to increase muscle growth, which is a game changer for me! I felt stronger and more satisfied, which prevented me from reaching out for candies or fries between meals or at the end of the day. I know a lot of people are working to achieve protein goals, so I was inspired to have a high protein meal plan for this week. If you like it, I will share 1 or 2 per month. Also, I’m making a high protein recipe, so stay tuned!

To achieve my protein goals, I usually split it into three meals. For example, if my goal is to have 120 grams of protein per day, my goal is to have at least 30 grams per meal and 10 to 30 grams per snack. If you are not sure how much protein you should eat in a day, this article may be helpful.

How it works

If you’re new to my meal plan, these are the guides A lot of swinging room for you Add more foodcoffee, drinks, fruits, snacks, desserts, etc. Or swap the recipe for your favorite meal, you can search for recipes in the index. Depending on your goal, you should aim for at least 1500 calories* per day. There is no size for everyone, it will depend on your goals, age, weight, etc. Always talk to your nutritionist or nutritionist to meet your specific needs.

notes

Older people with kidney or liver disease, gout, specific metabolic diseases, or reduced renal function may need to limit proteins to avoid complications. It is best to always consult a healthcare provider or dietitian before significantly increasing your protein intake, especially before you have any underlying health conditions.

Finally, if you join my Skinnytaste Facebook community on Facebook, everyone shares photos of the recipes they are making, you can join here. I love all the ideas that everyone shares! If you want to get into the email list, you can subscribe here so you will never miss a meal plan!

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High-protein diet meal plan:

Breakfast and lunch from Monday to Friday are intended to serve 1, while dinner and all meals on Saturday and Sunday are intended to serve a family of 4. Some recipes have enough leftovers for lunch the next day or the next day. The grocery list is comprehensive and includes everything you need to make all the meals in your plan. Add some high-protein snacks to help you achieve your protein goals.

Monday (6/16)
B: Strawberry Banana Smoothie
L: Chicken salad with lemon and dill over 2 cups, mixed vegetables, whole grain rolls and 1 tablespoon butter
D: Greek Tofu Bowl (Recipe x 2)

Total calories: 1,320*Protein: 108G

Tuesday (6/17)
B: Breakfast corn cakes
L: Chicken salad with lemon and dill over 2 cups, mixed vegetables, whole grain rolls and 1 tablespoon butter
D: Steak Taco Lettuce Wraps and Southwest Black Beans, Quinoa and Mango Salad

Total calories: 1,185*Protein: 103G

Wednesday (6/18)
B: Strawberry Banana Smoothie
L: Chicken salad with lemon and dill over 2 cups, mixed vegetables, whole grain rolls and 1 tablespoon butter
D: Scampi Chicken

Total calories: 1,318* Protien: 123g

Thursday (6/19)
B: Breakfast corn cakes
L: Tuna pasta salad without mayonnaise with ¼ cup raw apricot
D: Roasted fennel with spice pork tenderloin with Mexican fast brown rice and Mexican style roasted corn salad with cotia

Total calories: 1,256*Protein: 101.5g

Friday (6/20)
B: Strawberry Banana Smoothie
L: Tuna pasta salad without mayonnaise with ¼ cup raw apricot
D: Mediterranean Fish Foil Packet (Recipe X 2) and Lemon Asparagus Couscous Salad with Tomatoes

Total calories: 1,284*Protein: 108.5g

Saturday (6/21)
B: Bacon Spinach Breakfast Casserole with Gruyer cheese and 1 cup mixed berries
L: Grilled Chicken Panini with Zucchini, Tomato and Mozzarella (Recipe x 2)
D: Dinner

Total calories: 787*Protein: 59.5g

Sunday (6/22)
B: Bacon and spinach breakfast casserole with peach cheese and peach
L: Ahi Tuna Poke Stacks (Recipe X 2)
D: Turkish meat patties with zucchini and instant pot mashed potatoes and relaxing broccoli

Total calories: 1,356*Protein: 103.5g

*This is just a guide, and women should be at a rate of about 1,500 calories per day. This is a useful calculator to estimate your calorie needs. I leave a lot of swing space for you to add more food like coffee, drinks, fruits, snacks, desserts, wines, etc.

*Google Doc