Source :- essentials . co . za
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
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
Source :- abbeyskitchen . com
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
Source :- emilieeats . com
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
Source :- pranburinews . com
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
Source :- veganheaven . org
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
Source :- weightlossresources . co . uk
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
Source :- perfectketo . com
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.