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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lunch @ 12:30 pm
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Dairy Swap
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Spicy Jalapeño Popper Dip

504 calories (504 calories per serving)
13g
Carbs
57g
Protein
23g
Fat
Fiber
1g
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
⅛ 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

Swap chicken for white beans. Depending on your desired consistency, consider using a blender.
Swap cottage cheese for dairy-free version and cheddar for more bacon.
  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 for 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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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

Swap tuna for chickpeas. Drain and rinse the chickpeas, then mash them in a bowl with a fork until slightly chunky.
  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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Change Portions
Change to Vegetarian
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dinner @ 7:30 pm
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Dairy Swap
Veg Swap

Creamy Green Bean Sheet Pan with Ground Beef

443 calories (443 calories per serving)
13g
Carbs
46g
Protein
23g
Fat
Fiber
4g
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
⅙ cup Cheese, shredded, dairy-free – 60 calories
1 tsp Garlic salt (tsp) – 0 calories
⅛ tsp Pepper, ground – 0 calories

Directions

Swap ground beef for white beans.
Swap the regular cheese and alfredo sauce for dairy-free versions.
  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
Change Meal
Change Portions
Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
Back to Omnivore
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Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

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

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
Dairy Swap
Veg Swap

Spicy Jalapeño Popper Dip

504 calories (504 calories per serving)
13g
Carbs
57g
Protein
23g
Fat
Fiber
1g
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
⅛ 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

Swap chicken for white beans. Depending on your desired consistency, consider using a blender.
Swap cottage cheese for dairy-free version and cheddar for more bacon.
  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 for 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
Veg Swap

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

Swap tuna for chickpeas. Drain and rinse the chickpeas, then mash them in a bowl with a fork until slightly chunky.
  1. Mix tuna with mayo, salt & pepper.
  2. Top crackers with tuna, then top with hot sauce.
  3. Enjoy!
Recipe Details
View
Dairy Swap
Veg Swap

Creamy Green Bean Sheet Pan with Ground Beef

443 calories (443 calories per serving)
13g
Carbs
46g
Protein
23g
Fat
Fiber
4g
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
⅙ cup Cheese, shredded, dairy-free – 60 calories
1 tsp Garlic salt (tsp) – 0 calories
⅛ tsp Pepper, ground – 0 calories

Directions

Swap ground beef for white beans.
Swap the regular cheese and alfredo sauce for dairy-free versions.
  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
—g
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
—g
Added Sugar
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sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
Grocery List
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Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

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