Summer meal plan for high protein

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Meats

Chicken breasts

Salmon fillets

Tuna

Beef

Shrimp

Turkey

Steak

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Plant based

Tofu

Protein powder

Quinoa

Brown rice

Bakery

Whole grain bread

Whole grain tortillas

Whole grain pancakes mix

Whole grain pasta or zucchini noodles

Fresh grocery

Spinach

Mixed salad greens

Cherry tomatoes

Avocado

Asparagus

Lettuce

Broccoli

Bell peppers

Sweet potatoes

Mushrooms

Onions

Cucumber

Strawberries

Apples

Banana

Spices & sauces

Olive oil

Balsamic vinaigrette

Tahini

Nutritional yeast

Honey

Caesar dressing

Garlic

Rosemary

Thyme

Snacks & sweets

Granola

Almond butter

Hummus

Protein bars

Mixed nuts and seeds

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.

Summer meal plan for high protein exemplary product

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.

Join 20M+ smart shoppers worldwide

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.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

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.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

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

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.

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 suggestion

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)

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!