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Example 7-day meal plan with the high-protein foods listed and more
🌸Day 1:
🧇Breakfast: Scrambled Eggs with Spinach
🥗Lunch: Grilled Chicken Salad
🐟Dinner: Baked Salmon with Quinoa
🍮Snack: Greek Yogurt Parfait
🍪Dessert: protein cookies - Quest cookies are good!
🌸Day 2:
🧇Breakfast: Protein Belgian Waffles
🥬Lunch: Tuna Lettuce Wraps
🥩Dinner: Lean Beef Stir-Fry with Vegetables
🥜Snack: Spinach, Peanut Butter & Banana Smoothie
🍫Dessert: NAKED Protein Brownies
🌸Day 3:
🧇Breakfast: Spinach, Peanut Butter & Banana Smoothie
🥗Lunch: Quinoa and Edamame Salad
🐟Dinner: Grilled Salmon with Asparagus
🧀Snack: Cottage Cheese with Almonds
🍕Dessert: Protein Pizza
🌸Day 4:
🥞Breakfast: Protein smoothie and hard boiled eggs
🦃Lunch: Turkey and Chickpea Lettuce Wraps
🍤Dinner: Shrimp and Vegetable Skewers
🧇Snack: Protein Belgian Waffles
🍨Dessert: Halo Top Ice Cream
🌸Day 5:
🧇Breakfast: Greek Yogurt Parfait
🥗Lunch: Chicken Caesar Salad with Parmesan
🐖Dinner: Pork Tenderloin with Roasted Brussels Sprouts
🫛Snack: Quinoa and Edamame Salad
🥭Dessert: Mango-Almond Smoothie Bowl
🌸Day 6:
🥞Breakfast: Almond and Berry Smoothie
🥬Lunch: Bison Lettuce Wraps
🍱Dinner: Tofu Stir-Fry with Brown Rice
🥩Snack: Lean Jerky with Veggie Sticks
🧇Dessert: Protein Belgian Waffles
🌸Day 7:
🧇Breakfast: Omelette with Feta and Spinach
🍣Lunch: Salmon and Avocado Wrap
🥩Dinner: Lean Beef and Vegetable Kabobs
🫐Snack: Greek Yogurt with Berries
🥭Dessert: Protein-Packed Mango-Almond Smoothie Bowl
🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼🫶🏼
Week two ( more variety )
🌸Day 1:
🥞Breakfast: Greek Yogurt Parfait with Mixed Berries and Chia Seeds
🥗Lunch: Quinoa and Black Bean Salad with Grilled Chicken
🐟Dinner: Baked Cod with Lemon and Herbs, Served with Steamed Broccoli
🍍Snack: Cottage Cheese with Pineapple Chunks
🍫Dessert: Chocolate Protein Smoothie with Almond Milk
🌸Day 2:
🥞Breakfast: Veggie Omelette with Tomatoes, Spinach, and Feta Cheese
🍣Lunch: Turkey and Avocado Wrap with Whole Grain Tortilla
🍱Dinner: Stir-Fried Tofu with Vegetables and Brown Rice
🌰Snack: Greek Yogurt with Almond Butter
🍨Dessert: Protein Ice Cream (homemade with protein powder)
🌸Day 3:
🥞Breakfast: Scrambled Eggs with Smoked Salmon and Whole Grain Toast
🥗Lunch: Chickpea and Spinach Salad with Grilled Shrimp
🥩Dinner: Beef and Vegetable Stew (slow-cooked for tenderness)
🥕Snack: Edamame and Carrot Sticks with Hummus
🧁Dessert: Protein-Packed Banana Muffins
🌸Day 4:
🥞Breakfast: Protein Pancakes with Fresh Berries
🍜Lunch: Lentil Soup with a Side of Cottage Cheese
🥘Dinner: Grilled Chicken Breast with Roasted Sweet Potatoes and Asparagus
🥜Snack: Mixed Nuts (almonds, walnuts, and pistachios)
🍮Dessert: Chia Seed Pudding with Vanilla Protein Powder
🌸Day 5:
🥞Breakfast: Smoothie Bowl with Mango, Kiwi, and Protein Granola
🍔Lunch: Spinach and Feta Stuffed Turkey Burger on Whole Grain Bun
🐟Dinner: Seared Tuna Steaks with Quinoa and Steamed Green Beans
🥚Snack: Hard-Boiled Eggs with Mustard
🍫Dessert: Protein-Packed Chocolate Avocado Mousse
🌸Day 6:
🥞Breakfast: Breakfast Burrito with Scrambled Eggs, Black Beans, and Salsa
🥩Lunch: Chicken and Vegetable Skewers with Peanut Sauce
🐟Dinner: Baked Halibut with Lemon-Dill Sauce, Served with Roasted Brussels Sprouts
🌰Snack: Soy Nuts with Dried Cranberries
🫐Dessert: Protein-Packed Berry Smoothie
🌸Day 7:
🥞Breakfast: Overnight Oats with Almond Milk, Chia Seeds, and Sliced Almonds
🍤Lunch: Shrimp and Avocado Salad with Mixed Greens
🐖Dinner: Pork Tenderloin Stir-Fry with Bok Choy and Brown Rice
🍅Snack: Cottage Cheese with Tomato Slices
🍫Dessert: Protein Energy Balls with Dark Chocolate Drizzle
🥙🌮🍊🥪🌭🍖🥘🥓🍝🍇🥟🍿🍤🥞🧇🍨🥧🍓
* Eggs: High-quality protein, healthy fats, B vitamins, and choline.
* Salmon: 17g protein, omega-3 fatty acids, and B vitamins.
* Chicken breast: 26.7g protein, niacin, and B6.
* Greek yogurt: High-quality protein, whey, and casein.
* Tuna: 20g protein, vitamin A, B12, niacin, and B6.
* Lean beef: High-quality protein, B vitamins, minerals, and creatine.
* Shrimp: Almost pure protein with leucine.
* Soybeans: 16g protein, unsaturated fats, vitamin K, iron, and phosphorus.
* Cottage cheese: 28g protein, leucine.
* Turkey breast: 26g protein, niacin.
* Tilapia: 23g protein, vitamin B12, selenium.
* Beans: 15g protein, fiber, B vitamins, magnesium, phosphorus, iron.
* Protein powders: Whey, casein, soy, pea, beef, or chicken.
* Edamame: 18g protein, fiber, folate, vitamin K, manganese.
* Quinoa: 8g protein, 40g carbs, fiber, magnesium, phosphorus.
* Scallops: 17g protein, low in fat and calories.
* Lean jerky: High-quality protein, low in fat.
* Chickpeas: 15g protein, 45g carbs, fiber.
* Peanuts: 7g protein, unsaturated fat, leucine.
* Buckwheat: 6g protein, fiber, B vitamins, magnesium, manganese, phosphorus.
* Tofu: 10g protein, 6g fat, 2g carbs, calcium.
* Pork tenderloin: 23.1g protein, low in fat.
* Milk: Mix of protein, carbs, and fats with fast- and slow-digesting proteins.
* Almonds: 6g protein, vitamin E, magnesium, phosphorus.
* Bison: 22g protein, potential lower risk of heart disease.
* Brown rice: 6g protein, carbohydrates for energy before exercise.
* Kaizen Low Carb Pasta Fusill: 20g protein, 6 g carbs, 15g fiber
* Protein Pizza: Calories 396kcal , Carbohydrates: 35g, Protein: 30g, Fat: 15g, Saturated Fat: 7g https://www.eatingbirdfood.com/protein-pizza/#wprm -recipe-container-113645
* Halo Top ice cream: Nutrition per ⅔ cup serving: 100 calories, 6g protein, 2g fat, 21g carbs, 7g sugars
* Spinach, Peanut Butter & Banana Smoothie: 16 G protein https://www.eatingwell.com/recipe/280738/spinach-peanut-butter-banana-smoothie/
* Mango-Almond Smoothie Bowl: 22 g protein https://www.eatingwell.com/recipe/259663/mango-almond-smoothie-bowl/
* NAKED protein brownies: serving provides 15g of protein, 9g of sugar, and 230 calories
* Protein Belgian waffles: protein 23 g, cal 311 https://thepounddropper.com/protein-belgium-waffle-for-one/
I’ll post more soon about breakfast, lunch, dinners and desserts and snacks. (Individual posts and recipes)
Follow for more fitness and healthy advice!
Xoxoox
Cha
#healthylifestyle2024 #groceryessentials #highprotein #highproteinrecipe #fitnessjourney #healthylifestyle #glutegrowth #glutegrowthtips #musclebuilding