High protein week week · 19 Oct – 25 Oct

High protein week week · 19 Oct – 25 Oct

High protein week week · 19 Oct – 25 Oct — a full 7-day meal plan built around 8 recipes, averaging about 2606 kcal per day with 140 g protein, 108 g carbohydrate and 186 g fat, each with full USDA nutrition and a weekly grocery list.

7 days 8 recipes High protein week
Calories/day
2606 kcal
Protein
139.6 g
Carbs
108.3 g
Fat
185.8 g
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Monday 19 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, whole milk, plain · 1 1 5.3 oz container
Lunch
Afternoon Snack
  • Almonds, salted · 30 gram
Dinner
Tuesday 20 Oct 5 meals
Breakfast
Morning Snack
  • Egg, whole, cooked, hard-boiled · 1 large
Lunch
Afternoon Snack
  • Apple, raw · 1 1 medium
Dinner
Wednesday 21 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, nonfat milk, plain · 150 gram
Lunch
Afternoon Snack
  • Nuts, almonds, dry roasted, with salt added · 23 oz (22 whole kernels)
Dinner
Thursday 22 Oct 5 meals
Breakfast
Morning Snack
  • Cheese, cottage, creamed, large or small curd · 0.5 1 cup
Lunch
Afternoon Snack
  • Egg, whole, cooked, hard-boiled · 2 large
Dinner
Friday 23 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, whole milk, plain · 1 1 5.3 oz container
Lunch
Afternoon Snack
  • Almonds, salted · 28 gram
Dinner
Saturday 24 Oct 5 meals
Breakfast
Morning Snack
  • Apple, raw · 1 1 medium
Lunch
Afternoon Snack
  • Yogurt, Greek, plain, whole milk · 150 gram
Dinner
Sunday 25 Oct 5 meals
Breakfast
Morning Snack
  • Egg, whole, cooked, hard-boiled · 2 large
Lunch
Afternoon Snack
  • Nuts, almonds, dry roasted, with salt added · 23 gram
Dinner

Weekly grocery list

51 items

Produce

14
  • Celery, raw
  • Garlic, raw
  • Green peas, frozen, cooked with oil
  • Lemon, raw
  • Olive oil
  • Olives, black
  • Onions, yellow, raw
  • Parsnips, raw
  • Sweet potatoes, orange flesh, without skin, raw
  • Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)
  • Tomato, puree, canned
  • Tomatoes, canned, red, ripe, diced
  • Vegetable oil, NFS
  • Watercress, raw

Meat & Seafood

6
  • Anchovies, canned in olive oil, with salt, drained
  • Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw
  • Chicken, roasting, meat and skin and giblets and neck, raw
  • Lamb, ground, raw
  • Pepper steak
  • Pork, cured, bacon, unprepared

Dairy & Eggs

10
  • Cheese, cottage, creamed, large or small curd
  • Cream cheese, fat free
  • Egg, whole, cooked, hard-boiled
  • Egg, whole, raw
  • Eggs, Grade A, Large, egg whole
  • Milk, whole
  • Parmesan cheese topping, fat free
  • Yogurt, Greek, nonfat milk, plain
  • Yogurt, Greek, plain, whole milk
  • Yogurt, Greek, whole milk, plain

Bakery & Grains

3
  • Bread, white
  • Flour, pastry, unenriched, unbleached
  • Potato, NFS

Pantry

6
  • Almonds, salted
  • Butter, NFS
  • Nuts, almonds, dry roasted, with salt added
  • Oil, PAM cooking spray, original
  • Sauce, ready-to-serve, pepper or hot
  • White beans, NFS

Spices & Seasonings

5
  • Rosemary, fresh
  • Salt, table
  • Spices, cinnamon, ground
  • Spices, pepper, black
  • Thyme, fresh

Other

7
  • Apple, raw
  • Carrots, raw
  • Chives, raw
  • Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
  • Tea, hot, leaf, black
  • Tomatoes, raw
  • Wine, red

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