protein heavy week week · 26 Oct – 1 Nov

protein heavy week week · 26 Oct – 1 Nov

protein heavy week week · 26 Oct – 1 Nov — a full 7-day meal plan built around 14 recipes, averaging about 1740 kcal per day with 89 g protein, 123 g carbohydrate and 105 g fat, each with full USDA nutrition and a weekly grocery list.

7 days 14 recipes protein heavy week
Calories/day
1740 kcal
Protein
88.6 g
Carbs
123.2 g
Fat
105.2 g
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Monday 26 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, whole milk, plain · 150 gram
Lunch
Afternoon Snack
  • Almonds, unsalted · 30 gram
Dinner
Tuesday 27 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, plain, whole milk · 150 gram
Lunch
Afternoon Snack
  • Apple, raw · 1 medium
Dinner
Wednesday 28 Oct 5 meals
Breakfast
Morning Snack
  • Kefir, lowfat, plain, LIFEWAY · 1 cup
Lunch
Afternoon Snack
  • Blueberries, raw · 150 gram
Dinner
Thursday 29 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, nonfat milk, plain · 150 gram
Lunch
Afternoon Snack
  • Walnuts, excluding honey roasted · 30 gram
Dinner
Friday 30 Oct 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, whole milk, fruit · 150 gram
Lunch
Afternoon Snack
  • Bananas, raw · 1 medium ( " to - " long)
Dinner
Saturday 31 Oct 4 meals
Breakfast
Lunch
Afternoon Snack
  • Cheese, feta · 30 gram
Dinner
Sunday 1 Nov 5 meals
Breakfast
Morning Snack
  • Yogurt, Greek, plain, whole milk · 150 gram
Lunch
Afternoon Snack
  • Apple, raw · 1 medium
Dinner

Weekly grocery list

94 items

Produce

29
  • Avocado, raw
  • Bananas, raw
  • Celery, raw
  • Coriander (cilantro) leaves, raw
  • Garlic, raw
  • Green peas, frozen, cooked with oil
  • Italian dressing, made with vinegar and oil
  • Lemon, raw
  • Lime juice, raw
  • Olive oil
  • Olives, black
  • Onions, frozen, whole, cooked, boiled, drained, without salt
  • Onions, raw
  • Onions, white, raw
  • Onions, yellow, raw
  • Parsnips, raw
  • Pepper, banana, raw
  • Peppers, bell, red, raw
  • Peppers, green, cooked
  • Peppers, jalapeno, seeded, raw
  • Sweet potatoes, orange flesh, without skin, raw
  • Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)
  • Tomato sauce, canned, no salt added
  • Tomato, puree, canned
  • Tomatoes, canned, red, ripe, diced
  • Tomatoes, grape, raw
  • Tomatoes, red, ripe, canned, packed in tomato juice, no salt added
  • Tomatoes, red, ripe, raw, year round average
  • Vegetable oil, NFS

Meat & Seafood

10
  • Anchovies, canned in olive oil, with salt, drained
  • Beef, ground
  • Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, choice, raw
  • Chicken, breast, boneless, skinless, raw
  • Chicken, roasting, meat and skin and giblets and neck, raw
  • Lamb, ground, raw
  • Pepper steak
  • Pork, cured, bacon, unprepared
  • Pork, cured, feet, pickled
  • Pork, ground

Dairy & Eggs

13
  • Cheese, Cheddar
  • Cheese, feta
  • Cream cheese, fat free
  • Egg, whole, raw
  • Eggs, Grade A, Large, egg whole
  • Kefir, lowfat, plain, LIFEWAY
  • Milk, whole
  • Parmesan cheese topping, fat free
  • Yogurt, Greek, nonfat milk, plain
  • Yogurt, Greek, plain, whole milk
  • Yogurt, Greek, whole milk, fruit
  • Yogurt, Greek, whole milk, plain
  • Yogurt, nonfat milk, plain

Bakery & Grains

4
  • Bread, pita
  • Bread, white
  • Flour, pastry, unenriched, unbleached
  • Potato, NFS

Pantry

15
  • Almonds, unsalted
  • Beans, black, mature seeds, canned, low sodium
  • Butter, NFS
  • Cheese dip with chili pepper
  • Lentils, mature seeds, cooked, boiled, without salt
  • Lentils, raw
  • Oil, canola
  • Oil, olive, salad or cooking
  • Pan dulce, NFS
  • Sauce, chili, peppers, hot, immature green, canned
  • Sauce, ready-to-serve, pepper or hot
  • Soup, vegetable broth, ready to serve
  • Soybeans, cooked
  • Walnuts, excluding honey roasted
  • White beans, NFS

Spices & Seasonings

14
  • Basil, fresh
  • Rosemary, fresh
  • Salt, table
  • Spices, basil, dried
  • Spices, chili powder
  • Spices, cinnamon, ground
  • Spices, cumin seed
  • Spices, garlic powder
  • Spices, paprika
  • Spices, parsley, dried
  • Spices, pepper, black
  • Spices, pepper, red or cayenne
  • Thyme, fresh
  • Vinegar, red wine

Other

9
  • Apple, raw
  • Blueberries, raw
  • Carrots, raw
  • Tea, hot, leaf, black
  • Tomatoes, fresh, cooked
  • Tomatoes, raw
  • Tortilla, corn
  • Vinegar
  • Wine, red

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