Weekly menu provides enough protein, is delicious and easy to make

Protein is an essential nutrient for the body.

After understanding the difference between animal protein and plant protein, as well as understanding the common mistakes when supplementing protein, you are probably wondering: "So how to eat properly, with enough nutrients, and good for your health?"

To help you easily apply nutritional principles to your daily life, here is a sample 7-day menu with a balanced combination of lean protein, plant protein, and nutrient-rich foods that are good for your heart, muscles, and weight control.

The principle of menu building is to divide protein evenly among meals, prioritize lean protein at dinner and combine a variety of protein sources.

Monday

Breakfast : 50 g oatmeal cooked with 200 ml almond milk, topped with 10 g chia seeds and 50 g butter (protein: 4 g from butter, 5 g from oatmeal and seeds).

Lunch : 120 g pan-fried chicken breast with lemon sauce, 100 g steamed broccoli (protein: 25 g from chicken, 3 g from broccoli).

Pan-fried chicken breast with lemon sauce and steamed broccoli

Dinner : Salad of 80 g boiled peas, 100 g grilled oyster mushrooms (protein: 5.4 g from peas, 3 g from mushrooms).

Tuesday

Breakfast : Smoothie with 100 g avocado, 100 g Greek yogurt (protein: 4 g from avocado, 8 g from yogurt).

Lunch : 100 g grilled salmon, 100 g stir-fried asparagus with garlic (protein: 22 g from fish, 2.4 g from asparagus).

Dinner : Spinach soup (100 g) with 80 g shrimp (protein: 5 g from vegetables, 12 g from shrimp).

Wednesday

Whole wheat bread with almond butter

Breakfast : 2 slices (60 g) whole wheat bread spread with 20 g almond butter (protein: 7 g from nut butter).

Lunch : 120 g pan-fried duck breast, 100 g broccoli salad mixed with olive oil (protein: 23 g from duck, 3 g from broccoli).

Dinner : Mushroom soup (protein: 100 g fresh mushrooms of all kinds, providing 3–4 g protein).

Thursday

Breakfast : Smoothie with 50 g spinach, 1 banana, 10 g flaxseed (protein: 5 g from vegetables and seeds).

Lunch : 120 g pan-fried tuna, 100 g stir-fried peas (protein: 26 g from fish, 5 g from peas).

Pan Seared Tuna and Green Peas

Dinner : Mixed salad with 50 g avocado, 100 g mushrooms and 100 g steamed asparagus (protein: 4 g from avocado, 3 g from mushrooms, 2 g from asparagus).

Friday

Breakfast : 2 boiled eggs (60 g/egg), 1 slice (50 g) of whole grain bread (protein: 6 g/egg).

Lunch : 120 g grilled chicken breast, 100 g steamed broccoli, 100 g peas (protein: 25 g + 3 g + 5 g).

Dinner : Soup of 100 g mushrooms, 50 g spinach cooked with 80 g shrimp (protein: 4 g from mushrooms, 5 g from vegetables, 12 g from shrimp).

Saturday

Morning : 50 g oatmeal cooked with 50 g butter, 10 g chia seeds (protein: 5 g from butter, 4 g from seeds, 5 g from oatmeal).

Lunch : 100 g grilled salmon, 100 g stir-fried asparagus with garlic (protein: 22 g + 2 g).

Dinner : Salad of 100 g vegetables (carrots, cucumbers, tomatoes), 80 g peas, 100 g grilled mushrooms (protein: 5 g + 3 g).

Sunday

Greek Yogurt Avocado Smoothie

Morning : Smoothie with 100 g avocado, 100 g Greek yogurt (protein: 4 g + 8 g).

Lunch : 120 g pan-fried duck breast, 100 g broccoli salad mixed with oil and vinegar (protein: 23 g + 3 g).

Dinner : Soup with 100 g mushrooms, 50 g spinach, 80 g shrimp (protein: 4 g + 5 g + 12 g).

With this 7-day protein-rich menu, you can completely proactively adjust your food and portions according to your needs to gain muscle, lose fat or maintain a reasonable weight while still ensuring adequate nutrients and a variety of tastes.

TB (summary)

Source: https://baohaiduong.vn/thuc-don-ca-tuan-cung-cap-du-protein-vua-ngon-vua-de-lam-412102.html