High Protein Meal Plan Example

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Join Best Body
monday
Day Total Calories
1358
0
(1358 calories remainingover target)
Day Total Macros
107g
Carbs
117g
Protein
55g
Fat
Fiber
20g
Added Sugar
19g
breakfast @ 8:00 am
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Yogurt Bowl with Strawberries & Peanut Butter

Fruit
267 calories (267 calories per serving)
22g
Carbs
22g
Protein
12g
Fat
Fiber
3g
Added Sugar
6g
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Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
½ cup Strawberries, fresh – 25 calories
1 tsp Honey – 20 calories

Directions

  1. Slice strawberries.
  2. In a bowl, add yogurt, berries, peanut butter, and honey.
  3. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Dairy-Free
Higher Protein
No Sugar Added
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lunch @ 12:30 pm
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Turkey & Cheese Lunchbox

Starch
522 calories (522 calories per serving)
54g
Carbs
40g
Protein
17g
Fat
Fiber
8g
Added Sugar
9g
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Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
4 oz Deli slices, turkey – 120 calories
1 oz Cheese, sliced cheese, full fat/regular – 110 calories
8 oz Deli slices, turkey – 240 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
1 oz Pickles, chip-cut – 0 calories
1 Cookies, 100 calorie-serving – 100 calories
2 Carrots, whole, large – 50 calories
1 Cucumber, small – 32 calories

Directions

  1. Slice cheese into cracker-sized squares.
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
No Sugar Added
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snack
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Cottage Cheese Pepper Slices

220 calories (220 calories per serving)
16g
Carbs
17g
Protein
13g
Fat
Fiber
6g
Added Sugar
—g
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Ingredients

4 Mini bell pepper – 40 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) – 90 calories

Directions

  1. Slice peppers in halves and de-seed.
  2. Add cottage cheese, top with everything bagel seasoning.
  3. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Dairy-Free
Higher Protein
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dinner @ 7:30 pm
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Steak & Broccoli Skillet

351 calories (351 calories per serving)
15g
Carbs
40g
Protein
14g
Fat
Fiber
4g
Added Sugar
4g
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Ingredients

6 oz Flank steak, raw – 230 calories
10 oz Tofu, extra firm – 238 calories
1½ cups Broccoli – 36 calories
¼ Onion, yellow – 14 calories
½ tsp Garlic, minced (tsp) – 0 calories
2 Tbsp Hoisin sauce – 30 calories
1 Tbsp Soy sauce (Tbsp) – 10 calories
1 tsp Avocado oil (tsp) – 41 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Dice onion. Slice steak into thin strips, and broccoli into medium sized pieces.
  2. Add oil to a pan.
  3. Stir fry broccoli, steak, onion, and garlic on medium heat until cooked through.
  4. Add in sauce.
  5. Enjoy!
Recipe Details
Change Meal
Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
No Sugar Added
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Add Meal
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breakfast

lunch

snack

dinner

monday

Calories
1359
108g
Carbs
118g
Protein
56g
Fat
Fiber
21g
Added Sugar
19g
Swaps

Yogurt Bowl with Strawberries & Peanut Butter

Fruit
267 calories (267 calories per serving)
22g
Carbs
22g
Protein
12g
Fat
Fiber
3g
Added Sugar
6g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free – 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
½ cup Strawberries, fresh – 25 calories
1 tsp Honey – 20 calories

Directions

  1. Slice strawberries.
  2. In a bowl, add yogurt, berries, peanut butter, and honey.
  3. Enjoy!
Recipe Details
View
Swaps

Turkey & Cheese Lunchbox

Starch
522 calories (522 calories per serving)
54g
Carbs
40g
Protein
17g
Fat
Fiber
8g
Added Sugar
9g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey – 120 calories
6 slice Deli slices, Tofurky – 120 calories
4 oz Deli slices, turkey – 120 calories
1 oz Cheese, sliced cheese, full fat/regular – 110 calories
8 oz Deli slices, turkey – 240 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
1 oz Pickles, chip-cut – 0 calories
1 Cookies, 100 calorie-serving – 100 calories
2 Carrots, whole, large – 50 calories
1 Cucumber, small – 32 calories

Directions

  1. Slice cheese into cracker-sized squares.
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
View
Swaps

Cottage Cheese Pepper Slices

220 calories (220 calories per serving)
16g
Carbs
17g
Protein
13g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 Mini bell pepper – 40 calories
½ cup Cottage cheese, 2% – 90 calories
½ cup Cottage cheese, 2%, dairy-free – 115 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) – 90 calories

Directions

  1. Slice peppers in halves and de-seed.
  2. Add cottage cheese, top with everything bagel seasoning.
  3. Enjoy!
Recipe Details
View
Swaps

Steak & Broccoli Skillet

351 calories (351 calories per serving)
15g
Carbs
40g
Protein
14g
Fat
Fiber
4g
Added Sugar
4g
ViewHide meal Details

Ingredients

6 oz Flank steak, raw – 230 calories
10 oz Tofu, extra firm – 238 calories
1½ cups Broccoli – 36 calories
¼ Onion, yellow – 14 calories
½ tsp Garlic, minced (tsp) – 0 calories
2 Tbsp Hoisin sauce – 30 calories
1 Tbsp Soy sauce (Tbsp) – 10 calories
1 tsp Avocado oil (tsp) – 41 calories
¼ tsp Garlic salt – 0 calories

Directions

  1. Dice onion. Slice steak into thin strips, and broccoli into medium sized pieces.
  2. Add oil to a pan.
  3. Stir fry broccoli, steak, onion, and garlic on medium heat until cooked through.
  4. Add in sauce.
  5. Enjoy!
Recipe Details
View

tuesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g

wednesday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
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thursday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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friday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
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saturday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
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sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
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