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Summer meal plan for high protein
Boost your protein intake this summer with the Summer Meal Plan for High Protein. Enjoy protein-packed meals like seafood salads, bean burgers, and smoothies with plant-based protein powder, all designed to support your dietary and fitness objectives during summer.
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Meal plan grocery list
- Chicken breasts
- Salmon fillets
- Tuna
- Beef
- Shrimp
- Turkey
- Steak
- Eggs
- Greek yogurt
- Cottage cheese
- Tofu
- Protein powder
- Quinoa
- Brown rice
- Whole grain bread
- Whole grain tortillas
- Whole grain pancakes mix
- Whole grain pasta or zucchini noodles
- Spinach
- Mixed salad greens
- Cherry tomatoes
- Avocado
- Asparagus
- Lettuce
- Broccoli
- Bell peppers
- Sweet potatoes
- Mushrooms
- Onions
- Cucumber
- Sautéed vegetables
- Roasting vegetables
- Strawberries
- Apples
- Banana
- Feta cheese
- Olive oil
- Balsamic vinaigrette
- Tahini
- Nutritional yeast
- Honey
- Caesar dressing
- Granola
- Almond butter
- Coconut milk
- Hummus
- Protein bars
- Mixed nuts and seeds
- Garlic
- Rosemary
- Thyme
Meal plan overview
The Summer Meal Plan for High Protein focuses on incorporating protein-rich foods into summer meals. It includes lean meats, seafood, legumes, and dairy alternatives, perfect for those looking to boost protein intake during the warmer months.
This plan offers a variety of high-protein dishes that are both refreshing and satisfying, ideal for summer nutrition and fitness goals.
Foods to eat
- Protein-Rich Foods: Chicken, turkey, fish, eggs, and plant-based proteins like tofu and tempeh.
- Protein Smoothies: Using protein powder, almond milk, and fruits.
- Nuts and Seeds: Almonds, peanuts, and pumpkin seeds for snacking.
- Dairy or Dairy Alternatives: Greek yogurt or soy yogurt.
- Vegetables: For fiber and nutrients, including leafy greens and cruciferous vegetables.
✅ Tip
Incorporate a variety of protein sources such as tofu, tempeh, and edamame to meet increased protein needs for muscle repair and growth.
Foods not to eat
- High-Sugar Foods: Avoid sugary snacks and desserts.
- Refined Carbs: Such as white bread and pasta.
- Processed Snacks: Chips, cookies, and other packaged foods.
- High-Fat Meats: Such as bacon and sausage.
Main benefits
The Summer Meal Plan for High Protein focuses on incorporating protein-rich foods into light and refreshing summer meals. It includes lean meats, seafood, dairy, legumes, and nuts, providing ample protein while complementing the season's produce for balanced nutrition.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To ensure your high-protein summer meal plan stays varied and delicious, consider these substitutions:
- For a plant-based protein, tempeh can replace chicken breast in stir-fries or salads.
- To increase protein intake, Greek yogurt can replace regular yogurt in snacks or breakfast bowls.
- For a low-carb option, cauliflower rice can replace brown rice in meals.
- To add healthy fats, avocado slices can replace cheese in wraps or sandwiches.
- For a protein-rich snack, edamame can replace nuts as a snack or salad topping.
How to budget on this meal plan
Purchase protein-rich foods like chicken breasts, salmon fillets, and beef in bulk, especially when on sale. Whole grain bread, brown rice, and quinoa are more affordable in larger sizes. Mixed salad greens, cherry tomatoes, and avocado can be economical choices. Greek yogurt and cottage cheese are cost-effective when bought in larger containers.
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Extra tips
Any healthy snack ideas?
Fuel your body with these high-protein summer snacks:
- Turkey and cheese roll-ups
- Boiled eggs with a dash of paprika
- Greek yogurt with nuts and honey
- Protein shake with fresh berries
- Cottage cheese with peach slices
- Beef jerky
- Peanut butter and celery sticks
What should I drink on this meal plan?
Enjoy smoothies made with whey or pea protein, sip on bone broth for a savory, protein-rich drink, drink milk or soy milk for a quick protein boost, and have Greek yogurt smoothies with berries for a tasty, protein-packed treat in your high-protein summer plan.
How to get even more nutrients?
To increase protein intake during the summer, focus on lean meats, seafood, and dairy products like Greek yogurt, which can be enjoyed as a part of a refreshing parfait with fruits. Incorporate plant-based proteins such as lentils and edamame in salads, which are not only high in protein but also fiber, making them perfect for digestion and heart health.
Meal plan suggestions
7-Day High Protein Summer Meal Plan
Day 1
- Breakfast: Scrambled eggs with spinach and feta cheese (Calories: 300, Protein: 20g, Carbs: 5g, Fat: 20g)
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado (Calories: 400, Protein: 30g, Carbs: 15g, Fat: 20g)
- Snack: Greek yogurt with honey and almonds (Calories: 250, Protein: 15g, Carbs: 20g, Fat: 12g)
- Dinner: Baked salmon with quinoa and roasted asparagus (Calories: 450, Protein: 35g, Carbs: 30g, Fat: 20g)
Day 2
- Breakfast: Greek yogurt parfait with granola and mixed berries (Calories: 350, Protein: 25g, Carbs: 40g, Fat: 10g)
- Lunch: Tuna salad sandwich on whole grain bread with lettuce and tomato (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 15g)
- Snack: Cottage cheese with pineapple chunks (Calories: 200, Protein: 20g, Carbs: 10g, Fat: 8g)
- Dinner: Beef stir-fry with broccoli, bell peppers, and brown rice (Calories: 450, Protein: 35g, Carbs: 40g, Fat: 18g)
Day 3
- Breakfast: Protein smoothie with banana, spinach, almond milk, and protein powder (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 10g)
- Lunch: Turkey and avocado wrap with whole wheat tortilla and a side salad (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
- Snack: Hard-boiled eggs with carrot sticks (Calories: 200, Protein: 15g, Carbs: 5g, Fat: 12g)
- Dinner: Grilled shrimp skewers with quinoa tabbouleh (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
Day 4
- Breakfast: Cottage cheese pancakes with sliced strawberries (Calories: 350, Protein: 30g, Carbs: 35g, Fat: 10g)
- Lunch: Grilled tofu salad with mixed greens, cucumber, and balsamic vinaigrette (Calories: 350, Protein: 25g, Carbs: 20g, Fat: 15g)
- Snack: Almond butter with apple slices (Calories: 250, Protein: 6g, Carbs: 20g, Fat: 18g)
- Dinner: Chicken breast stuffed with spinach and feta, served with roasted sweet potatoes (Calories: 450, Protein: 35g, Carbs: 30g, Fat: 20g)
Day 5
- Breakfast: Scrambled tofu with sautéed vegetables and whole grain toast (Calories: 300, Protein: 20g, Carbs: 25g, Fat: 15g)
- Lunch: Lentil and chickpea salad with mixed greens, cherry tomatoes, and lemon-tahini dressing (Calories: 400, Protein: 20g, Carbs: 40g, Fat: 18g)
- Snack: Protein shake with almond milk, banana, and peanut butter (Calories: 300, Protein: 25g, Carbs: 25g, Fat: 12g)
- Dinner: Grilled steak with roasted vegetables and quinoa (Calories: 500, Protein: 40g, Carbs: 30g, Fat: 25g)
Day 6
- Breakfast: Greek yogurt with granola, sliced banana, and honey (Calories: 350, Protein: 25g, Carbs: 40g, Fat: 12g)
- Lunch: Turkey meatballs with marinara sauce and zucchini noodles (Calories: 400, Protein: 30g, Carbs: 25g, Fat: 20g)
- Snack: Protein bar (Calories: 200, Protein: 20g, Carbs: 25g, Fat: 8g)
- Dinner: Grilled salmon with quinoa salad and steamed broccoli (Calories: 450, Protein: 35g, Carbs: 30g, Fat: 20g)
Day 7
- Breakfast: Egg white omelette with spinach, mushrooms, and feta cheese (Calories: 300, Protein: 25g, Carbs: 10g, Fat: 15g)
- Lunch: Chicken Caesar salad with romaine lettuce, grilled chicken breast, and Caesar dressing (Calories: 400, Protein: 30g, Carbs: 15g, Fat: 25g)
- Snack: Protein yogurt bowl with mixed berries and almonds (Calories: 250, Protein: 20g, Carbs: 25g, Fat: 10g)
- Dinner: Beef kabobs with peppers, onions, and mushrooms, served with quinoa (Calories: 500, Protein: 35g, Carbs: 35g, Fat: 25g)
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Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
