7-Day Sample High Protein Diet Meal Plan To Improve Health

If you think that working out or exercise gives you the perfect fit body, then I must tell you that you are mistaken. Working out or exercise alone can only stimulate your muscles to grow, but you can’t capitalize on this effect without proper nutrition. So, if you want to have a fit and healthy body, it is necessary to properly plan your meal and ensure adequate intake of protein. So, here I have prepared a 7-day sample high protein diet meal plan to improve health.

7-Day Sample High Protein Diet Meal Plan

Source :- essentials . co . za

Contents

7-Day Sample High Protein Diet Meal Plan

Here I have provided the 7-day high protein diet meal plan sample. Check it out below:

DAY 1

Breakfast (7.00 a.m. – 8 a.m.)

Protein Pancakes with a ½ teaspoon full of honey on the top of it.

Morning Snack (9.00 a.m. – 10 a.m.)

2 poached eggs with black pepper and black salt

Lunch (1 p.m. – 2 p.m.)

1 cup of Greek yogurt (plain) topped with ¼ cup of sliced pineapple and finely chopped nuts (mixed).

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

170 grams of grilled salmon fish with sautéed spinach and potatoes

Night Time Snack (9 p.m. – 9.30 p.m.)

1 cup of buttermilk

DAY 2

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DAY 2

Breakfast (7.00 a.m. – 8 a.m.)

Frittata prepared with

½ cup of diced potatoes

75 grams of spinach

3 eggs

1-ounce cheese

Topped with cherry tomato slices and salt & black pepper

Morning Snack (9.00 a.m. – 10 a.m.)

Carrot sticks with hummus dips

Lunch (1 p.m. – 2 p.m.)

1 plate Spaghetti squash with 75 grams of spinach

Chicken Meatballs

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

85 grams of shrimp fajitas served with

Fluffy tortillas

Grilled onions

Bell peppers

1 cup of black beans

Night Time Snack (9 p.m. – 9.30 p.m.)

7-8 piece of almonds

DAY 3

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DAY 3

Breakfast (7.00 a.m. – 8 a.m.)

1 cup of cottage cheese

¼ cup of chopped walnuts

1 medium sized diced apples

Morning Snack (9.00 a.m. – 10 a.m.)

2 half boiled eggs with black pepper and black salt

Lunch (1 p.m. – 2 p.m.)

100 grams canned salmon fish along with some healthy mayonnaise and some carrot sticks

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

1 bowl Rice served with Vegetables and Chickpeas

Night Time Snack (9 p.m. – 9.30 p.m.)

1 cup soymilk

DAY 4

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DAY 4

Breakfast (7.00 a.m. – 8 a.m.)

Protein Pancakes with a ½ teaspoon full of honey on the top of it.

Morning Snack (9.00 a.m. – 10 a.m.)

2 poached eggs with black pepper and black salt

Lunch (1 p.m. – 2 p.m.)

1 cup of Greek yogurt (plain) topped with ¼ cup of sliced pineapple and finely chopped nuts (mixed).

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

170 grams of grilled salmon fish with sautéed spinach and potatoes

Night Time Snack (9 p.m. – 9.30 p.m.)

1 cup of buttermilk

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DAY 5

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DAY 5

Breakfast (7.00 a.m. – 8 a.m.)

Frittata prepared with

½ cup of diced potatoes

75 grams of spinach

3 eggs

1-ounce cheese

Topped with cherry tomato slices and salt & black pepper

Morning Snack (9.00 a.m. – 10 a.m.)

Carrot sticks with hummus dips

Lunch (1 p.m. – 2 p.m.)

1 plate Spaghetti squash with 75 grams of spinach

Chicken Meatballs

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

85 grams of shrimp fajitas served with

Fluffy tortillas

Grilled onions

Bell peppers

1 cup of black beans

Night Time Snack (9 p.m. – 9.30 p.m.)

7-8 piece of almonds

DAY 6

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DAY 6

Breakfast (7.00 a.m. – 8 a.m.)

1 cup of cottage cheese

¼ cup of chopped walnuts

1 medium sized diced apples

Morning Snack (9.00 a.m. – 10 a.m.)

2 half boiled eggs with black pepper and black salt

Lunch (1 p.m. – 2 p.m.)

100 grams canned salmon fish along with some healthy mayonnaise and some carrot sticks

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

1 bowl Rice served with Vegetables and Chickpeas

Night Time Snack (9 p.m. – 9.30 p.m.)

1 cup soymilk

DAY 7

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DAY 7

Breakfast (7.00 a.m. – 8 a.m.)

1 slice of whole grain bread toast with 2 eggs

1 tbsp. of peanut butter

Or

1 glass of smoothie prepared with one scoop of protein powder along with 1 cup of coconut milk

Morning Snack (9.00 a.m. – 10 a.m.)

1 pear

1 cup of strawberries

Lunch (1 p.m. – 2 p.m.)

Salad made with cottage cheese, fresh avocado and 1 cup of berries.

Or

Mixed greens salad dressed with vinegar and olive oil

Evening Snack (3.30 p.m. – 4.30 p.m.)

Green Tea or Black Coffee without added sugar

Dinner (7.00 p.m. – 7.30 p.m.)

170 grams of steak served with grilled zucchini and sweet potatoes.

Or

1 small bowl brown rice and grilled meat with veggie

Night Time Snack (9 p.m. – 9.30 p.m.)

1 cup of buttermilk

Try this high protein diet meal plan to get a healthy life.

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