Easy, High Protein Meal Plan Example

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monday
Day Total Calories
1581
0
(1581 calories remainingover target)
Day Total Macros
58g
Carbs
153g
Protein
80g
Fat
Fiber
10g
Added Sugar
—g
breakfast @ 8:00 am
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3 Scrambled Eggs with Strawberries

Fruit
307 calories (307 calories per serving)
13g
Carbs
19g
Protein
20g
Fat
Fiber
3g
Added Sugar
—g
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Ingredients

3 Egg, large – 216 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Salt – 0 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. Slice strawberries.
  2. Add avocado oil to a pan.
  3. Crack in eggs, scramble to your liking, top with salt.
  4. Arrange foods on a plate, enjoy!
Recipe Details
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Omnivore
Higher Protein
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lunch @ 12:30 pm
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Spicy Jalapeño Popper Dip

505 calories (505 calories per serving)
13g
Carbs
57g
Protein
24g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories
¾ cup Beans & legumes, White, cooked – 165 calories
¾ cup Cottage cheese, 2% – 135 calories
¾ cup Cottage cheese, 2%, dairy-free – 173 calories
2 Uncured bacon, slice – 88 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
3 Uncured bacon, slice – 132 calories
⅛ Jalapeno peppers (whole) – 1 calories
¼ tsp Garlic salt – 0 calories
½ Cucumber, medium – 21 calories
½ cup Celery stalks, chopped in half – 8 calories
1 tsp Hot sauce (tsp) – 0 calories
¼ tsp Ranch seasoning – 2 calories

Directions

  1. Optional: blend cottage cheese in a blender.
  2. Cube chicken, & slice bacon into small pieces. Separately, dice jalapeno.
  3. Spray a pan with an oil spray. Cook chicken & bacon on stovetop until both have cooked through.
  4. In a bowl, mix together cottage cheese, chicken, bacon, jalapeno, cheese, & garlic salt.
  5. EITHER: Bake at 375°F until set, about 8 minutes. Or microwave for 1-2 minutes (or, eat cold! Although heated is better!)
  6. Dip with veggies, enjoy!
  7. Notes: 1) Use rotisserie chicken if you prefer. 2) The picture shows veg and pretzels – but this recipe includes veg to dip only. If you want other dippers, just track them!
Recipe Details
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Omnivore
Vegetarian
Dairy-Free
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snack
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Tuna on Crackers

Starch
327 calories (327 calories per serving)
19g
Carbs
31g
Protein
14g
Fat
Fiber
2g
Added Sugar
—g
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Ingredients

1 Tuna, canned (1 can) – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 tsp Hot sauce (tsp) – 0 calories

Directions

  1. Mix tuna with mayo, salt & pepper.
  2. Top crackers with tuna, then top with hot sauce.
  3. Enjoy!
Recipe Details
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Swapped to Omnivore. Change to:
Omnivore
Vegetarian
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dinner @ 7:30 pm
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Creamy Green Bean Sheet Pan with Ground Beef

444 calories (444 calories per serving)
14g
Carbs
47g
Protein
23g
Fat
Fiber
5g
Added Sugar
—g
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Ingredients

6 oz Ground beef, 93% lean, raw – 255 calories
¾ cup Beans & legumes, White, cooked – 165 calories
1½ cups Green beans – 47 calories
¼ cup Alfredo sauce – 100 calories
¼ cup Alfredo sauce, dairy-free – 70 calories
2 Tbsp Cheese, parmesan, shredded (Tbsp) – 42 calories
½ Tbsp Cheese, shredded, dairy-free (Tbsp) – 12 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Add ground beef to a pan and stir fry until cooked through.
  3. Add green beans, ground turkey, Alfredo, Parmesan cheese & seasonings to your sheet pan.
  4. Bake for 25 minutes.
  5. Enjoy!
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore
Vegetarian
Dairy-Free
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breakfast

lunch

snack

dinner

monday

Calories
1582
59g
Carbs
154g
Protein
81g
Fat
Fiber
11g
Added Sugar
—g
Swaps

3 Scrambled Eggs with Strawberries

Fruit
307 calories (307 calories per serving)
13g
Carbs
19g
Protein
20g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

3 Egg, large – 216 calories
1 tsp Avocado oil (tsp) – 41 calories
⅛ tsp Salt – 0 calories
1 cup Strawberries, fresh – 50 calories

Directions

  1. Slice strawberries.
  2. Add avocado oil to a pan.
  3. Crack in eggs, scramble to your liking, top with salt.
  4. Arrange foods on a plate, enjoy!
Recipe Details
View
Swaps

Spicy Jalapeño Popper Dip

505 calories (505 calories per serving)
13g
Carbs
57g
Protein
24g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Chicken thigh, boneless, skinless, raw – 190 calories
¾ cup Beans & legumes, White, cooked – 165 calories
¾ cup Cottage cheese, 2% – 135 calories
¾ cup Cottage cheese, 2%, dairy-free – 173 calories
2 Uncured bacon, slice – 88 calories
2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories
3 Uncured bacon, slice – 132 calories
⅛ Jalapeno peppers (whole) – 1 calories
¼ tsp Garlic salt – 0 calories
½ Cucumber, medium – 21 calories
½ cup Celery stalks, chopped in half – 8 calories
1 tsp Hot sauce (tsp) – 0 calories
¼ tsp Ranch seasoning – 2 calories

Directions

  1. Optional: blend cottage cheese in a blender.
  2. Cube chicken, & slice bacon into small pieces. Separately, dice jalapeno.
  3. Spray a pan with an oil spray. Cook chicken & bacon on stovetop until both have cooked through.
  4. In a bowl, mix together cottage cheese, chicken, bacon, jalapeno, cheese, & garlic salt.
  5. EITHER: Bake at 375°F until set, about 8 minutes. Or microwave for 1-2 minutes (or, eat cold! Although heated is better!)
  6. Dip with veggies, enjoy!
  7. Notes: 1) Use rotisserie chicken if you prefer. 2) The picture shows veg and pretzels – but this recipe includes veg to dip only. If you want other dippers, just track them!
Recipe Details
View
Swaps

Tuna on Crackers

Starch
327 calories (327 calories per serving)
19g
Carbs
31g
Protein
14g
Fat
Fiber
2g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 Tuna, canned (1 can) – 120 calories
½ cup Beans & legumes, garbanzo beans (chickpeas), cooked – 134 calories
1 Serving of crackers, whole grain, 110 calories per serving – 110 calories
1 Tbsp Mayonnaise (Tbsp) – 97 calories
⅛ tsp Salt – 0 calories
⅛ tsp Pepper, ground – 0 calories
1 tsp Hot sauce (tsp) – 0 calories

Directions

  1. Mix tuna with mayo, salt & pepper.
  2. Top crackers with tuna, then top with hot sauce.
  3. Enjoy!
Recipe Details
View
Swaps

Creamy Green Bean Sheet Pan with Ground Beef

444 calories (444 calories per serving)
14g
Carbs
47g
Protein
23g
Fat
Fiber
5g
Added Sugar
—g
ViewHide meal Details

Ingredients

6 oz Ground beef, 93% lean, raw – 255 calories
¾ cup Beans & legumes, White, cooked – 165 calories
1½ cups Green beans – 47 calories
¼ cup Alfredo sauce – 100 calories
¼ cup Alfredo sauce, dairy-free – 70 calories
2 Tbsp Cheese, parmesan, shredded (Tbsp) – 42 calories
½ Tbsp Cheese, shredded, dairy-free (Tbsp) – 12 calories
¼ tsp Garlic salt – 0 calories
¼ tsp Pepper, ground – 0 calories

Directions

  1. Preheat oven to 375°F.
  2. Add ground beef to a pan and stir fry until cooked through.
  3. Add green beans, ground turkey, Alfredo, Parmesan cheese & seasonings to your sheet pan.
  4. Bake for 25 minutes.
  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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Added Sugar
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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
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Added Sugar
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sunday

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

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