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Summer hits its peak with the Fourth. Grill smoke hangs in the air. People gather. You want to celebrate without trashing your protein numbers. Grilled Chimichurli Steak delivers. Filipino BBQ Pork Skewers do too. Each serves packs over 23 grams. Sides? Keep it simple. Cucumber Tomato Salad works. Macaroni Salad with Tomatoes does just as well. For dessert, you can’t go wrong with the Red, White, and Blueberry trifle. Fireworks happen. Food tastes better outside.
Why Bother
I’ve chased muscle gain for years now. High protein changed everything. Strength goes up. Cravings go down. No more 2 AM chips or secret cookie raids. Most people miss their daily goals. So I built this. Seven days of real food. Macros included. Weight Watchers points too.
I split my protein across three main meals. Aiming for 30 grams per plate. Then 10 to 30 more during snacks. Hit 120 grams a day. Easy enough. If you aren’t sure what to target, look up a calculator. It helps. I plan to drop one or two of these monthly. A cookbook is in the works. Wait for it.
The Rules (Or Lack Thereof)
Treat this as a guide. Not a law. Swap meals if you hate tofu. Add coffee. Drink water. Eat fruit. Search the index for substitutes. Your mileage will vary based on age, weight, goals. Talk to a pro if you aren’t sure.
Important warning. If your kidneys or liver are acting up, skip the extra protein. Gout? Metabolic disorders? Ask your doctor first. High protein isn’t for everyone. Better safe than sorry.
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The Week Ahead
Breakfast and lunch on weekdays are solo serves. Dinners? And the weekend meals? Cook for four. Leftovers save Tuesday night. The shopping list has it all. Add protein snacks if you need the extra kick.
MONDAY
B: Egg White Grill with a plum.
L: Ahi Tuna Poke Sticks.
D: Spicy Sriracha Tof Rice Bowls (make double).
Totals: 1,428 calories. 120.5g protein.
TUESDAY
B: Same Egg White Grill. Same plum.
L: Leftover Tuna Poke.
D: Taco Stuffed Zucchini Boats. Side: Corn Tomato Avocado Salad.
Totals: 1,372 calories. 123g protein.
WEDNESDAY
B: Egg White Grill. Plum.
L: Half batch Salmon Caesar Salad.
D: Rosemary Lamb Chops. Grilled Veggies and Orzo.
Totals: 1,277 calories. 121.5g protein.
THURSDAY
B: Egg White Grill. Plum again.
L: Full Salmon Caesar Salad.
D: Lasagna. Arugula Salad on the side.
Totals: 1,268 calories. 125.5g protein.
FRIDAY
B: Carrot Banana Smoothie.
L: Leftover Lasagna. Add 8 carrots.
D: Eat out. Go crazy.
Totals: 716 calories. 66.5g protein.
“It is just a guide. Aim for 1500 calories. Leave room for wine. Leave room for life.”
SATURDAY
B: Warm Peach Crisp Yog Bowl (quadruple the recipe).
L: High Protein Cottage Cheese Dip. Za’atar spice. Dip veggies and Buffalo Chicken Meatballs. Red White Blue Skewers for color.
D: Grilled Chicken Breast. Italian Pasta Salad. Grilled Zucchini.
Totals: 1,389 calories. 122.5g protein.
SUNDAY
B: Breakfast Quesadillas. Mixed berries on the side.
L: Tuna and White Bean Salad. Add almonds.
D: Air Fryer Meatball Subs. Summer Tomato Salad.
Totals: 1,542 calories. 121g protein.
Adjust quantities for crowds. Enjoy the heat. 🍉
