High Protein Meal Plan Example

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
Edit Meal
Dairy Swap

Yogurt Bowl with Strawberries & Peanut Butter

Fruit
266 calories (266 calories per serving)
22g
Carbs
21g
Protein
11g
Fat
Fiber
2g
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

Swap regular yogurt for a dairy-free version.
  1. Slice strawberries.
  2. In a bowl, add yogurt, berries, peanut butter, and honey.
  3. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
lunch @ 12:30 pm
Edit Meal
Dairy Swap
Veg Swap

Turkey and 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

Swap deli meat for Tofurky slices.
Swap cheese for additional turkey slices.
  1. Slice cheese into cracker-sized squares
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
View
snack
Edit Meal
Dairy Swap

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
¼ cup Ricotta cheese, dairy-free - 108 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) - 90 calories

Directions

Swap cottage cheese for ricotta cheese.
  1. Slice peppers in halves and de-seed.
  2. Add cottage cheese, top with everything bagel seasoning.
  3. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
dinner @ 7:30 pm
Edit Meal
Veg Swap

Steak and Broccoli Skillet

350 calories (350 calories per serving)
15g
Carbs
39g
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 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap flank steak for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
  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
 Change to Vegetarian
Back to Omnivore
View
Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

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

Yogurt Bowl with Strawberries & Peanut Butter

Fruit
266 calories (266 calories per serving)
22g
Carbs
21g
Protein
11g
Fat
Fiber
2g
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

Swap regular yogurt for a dairy-free version.
  1. Slice strawberries.
  2. In a bowl, add yogurt, berries, peanut butter, and honey.
  3. Enjoy!
Recipe Details
View
Dairy Swap
Veg Swap

Turkey and 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

Swap deli meat for Tofurky slices.
Swap cheese for additional turkey slices.
  1. Slice cheese into cracker-sized squares
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
View
Dairy Swap

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
¼ cup Ricotta cheese, dairy-free - 108 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) - 90 calories

Directions

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

Steak and Broccoli Skillet

350 calories (350 calories per serving)
15g
Carbs
39g
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 tsp Avocado oil (tsp) - 41 calories
⅛ tsp Garlic salt - 0 calories

Directions

Swap flank steak for tofu. Press and cube tofu, then pan-fry (8-12 mins) until golden brown.
  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
—g
Added Sugar
—g

thursday

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

friday

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

saturday

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

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
Other
You are very welcome to switch out any food within the same food group. Check out the Food Search to see what foods are within each food group.
Copyright © 2025 CollegeNutritionist.com and Rachel Paul Nutrition LLC. All rights reserved. College Nutritionist (Rachel Paul Nutrition LLC) website and accompanying social media platforms are written and produced for informational purposes only. This information is general, not specific to you. The information on this website does not substitute for medical or psychological advice. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program. College Nutritionist and Rachel Paul Nutrition LLC are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes, plans or suggestions herein or procedures undertaken hereafter. This website contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support. I present testimonials and insights about other people’s experiences with my website for purposes of illustration only. The testimonials, examples, and photos used are of actual clients. They are not intended to represent or guarantee that current or future clients will achieve the same or similar results; rather, these testimonials represent what is possible for illustrative purposes only. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program where I earn advertising fees by linking to amazon.com.