High Protein Meal Plan Example

Join Best Body
monday
Day Total Calories
1547
0
(1547 calories remainingover target)
Day Total Macros
128g
Carbs
124g
Protein
67g
Fat
Fiber
20g
Added Sugar
14g
breakfast @ 8:00 am
Edit Meal
Dairy Swap

Strawberry PB&J Cottage Cheese Toast

Starch
Fruit
354 calories (354 calories per serving)
41g
Carbs
22g
Protein
13g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice - 120 calories
½ cup Cottage cheese, 2% - 90 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 cup Strawberries, fresh - 50 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
⅛ tsp Salt - 0 calories

Directions

Swap the cottage cheese for more peanut butter.
  1. Toast bread, slice strawberries into small pieces.
  2. Top bread with cottage cheese, strawberries, and salt. Drizzle with peanut butter.
  3. Enjoy!
  4. Any extra strawberries that don't fit on the toast, have on the side.

Recipe Details
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Change Portions
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lunch @ 12:30 pm
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Dairy Swap
Veg Swap

Burger Ground Beef Bowl

Starch
486 calories (486 calories per serving)
47g
Carbs
34g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
5 Red potatoes, baby - 125 calories
1 Cucumber, medium - 42 calories
1 cup Tomatoes, grape - 32 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
1 Tbsp Dressing, ranch, dairy-free - 60 calories
2 Tbsp Hot sauce (Tbsp) - 2 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Rosemary, dried - 0 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap ground beef for black beans in Step 6.
Swap creamy dressing for dairy-free ranch.
  1. Preheat oven to 400F.
  2. Slice potatoes in halves, or small pieces.
  3. Mix potatoes with oil, rosemary, salt & pepper.
  4. Add potatoes to a baking sheet, bake for 30 minutes, or until cooked through.
  5. Spray a pan with an oil spray.
  6. Stir fry ground beef on medium heat until cooked through.
  7. Slice tomatoes and dice cucumbers.
  8. Arrange all foods in a bowl, top with ranch, hot sauce, and more salt & pepper, and enjoy!

Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
Change to Dairy-Free
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snack
Edit Meal
Veg Swap

Turkey on Peppers with Guac

275 calories (275 calories per serving)
18g
Carbs
31g
Protein
10g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey - 120 calories
5 slice Deli slices, Tofurky - 100 calories
1 Bell pepper, yellow, large - 50 calories
¼ cup Guacamole - 105 calories

Directions

Swap deli meat for Tofurky slices.
  1. Slice pepper into quarters.
  2. Top with turkey slices (folded so they fit), and then guac.
  3. Enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
dinner @ 7:30 pm
Edit Meal
Veg Swap

Sweet & Salty Egg Roll in a Bowl

432 calories (432 calories per serving)
22g
Carbs
37g
Protein
23g
Fat
Fiber
3g
Added Sugar
12g
ViewHide meal Details

Ingredients

2 cups Cabbage, shredded - 32 calories
6 oz Ground turkey, 93% lean, raw - 258 calories
1 cup Edamame, shelled - 260 calories
1 tsp Sesame oil (tsp) - 40 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
1 tsp Hot sauce (tsp) - 0 calories
2 tsp Honey - 40 calories
¼ tsp Ginger, ground - 2 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories

Directions

Swap turkey for shelled edamame, skipping Step 3.
  1. Add oil to pan.
  2. Stir fry ground turkey on medium heat for ~6 minutes, until mostly cooked.
  3. Season well (you can use more than what’s listed) with ginger and garlic salt.
  4. Add in cabbage for another 5 minutes.
  5. Mix in the rest of your seasonings and sauces.
  6. Serve!
  7. No soy? Use coconut aminos.
  8. Note: I’m using a shredded cabbage and carrot mixture in the picture, but you can use cabbage alone!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
View
Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1547
128g
Carbs
124g
Protein
68g
Fat
Fiber
20g
Added Sugar
14g
Dairy Swap

Strawberry PB&J Cottage Cheese Toast

Starch
Fruit
354 calories (354 calories per serving)
41g
Carbs
22g
Protein
13g
Fat
Fiber
7g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice - 120 calories
½ cup Cottage cheese, 2% - 90 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 cup Strawberries, fresh - 50 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
⅛ tsp Salt - 0 calories

Directions

Swap the cottage cheese for more peanut butter.
  1. Toast bread, slice strawberries into small pieces.
  2. Top bread with cottage cheese, strawberries, and salt. Drizzle with peanut butter.
  3. Enjoy!
  4. Any extra strawberries that don't fit on the toast, have on the side.

Recipe Details
View
Dairy Swap
Veg Swap

Burger Ground Beef Bowl

Starch
486 calories (486 calories per serving)
47g
Carbs
34g
Protein
21g
Fat
Fiber
6g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw - 170 calories
¾ cup Beans & legumes, black beans, cooked - 171 calories
5 Red potatoes, baby - 125 calories
1 Cucumber, medium - 42 calories
1 cup Tomatoes, grape - 32 calories
1 oz Pickles, chip-cut - 0 calories
1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - 74 calories
1 Tbsp Dressing, ranch, dairy-free - 60 calories
2 Tbsp Hot sauce (Tbsp) - 2 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Pepper, ground - 0 calories
1 tsp Rosemary, dried - 0 calories
1 tsp Avocado oil (tsp) - 41 calories

Directions

Swap ground beef for black beans in Step 6.
Swap creamy dressing for dairy-free ranch.
  1. Preheat oven to 400F.
  2. Slice potatoes in halves, or small pieces.
  3. Mix potatoes with oil, rosemary, salt & pepper.
  4. Add potatoes to a baking sheet, bake for 30 minutes, or until cooked through.
  5. Spray a pan with an oil spray.
  6. Stir fry ground beef on medium heat until cooked through.
  7. Slice tomatoes and dice cucumbers.
  8. Arrange all foods in a bowl, top with ranch, hot sauce, and more salt & pepper, and enjoy!

Recipe Details
View
Veg Swap

Turkey on Peppers with Guac

275 calories (275 calories per serving)
18g
Carbs
31g
Protein
10g
Fat
Fiber
4g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey - 120 calories
5 slice Deli slices, Tofurky - 100 calories
1 Bell pepper, yellow, large - 50 calories
¼ cup Guacamole - 105 calories

Directions

Swap deli meat for Tofurky slices.
  1. Slice pepper into quarters.
  2. Top with turkey slices (folded so they fit), and then guac.
  3. Enjoy!
Recipe Details
View
Veg Swap

Sweet & Salty Egg Roll in a Bowl

432 calories (432 calories per serving)
22g
Carbs
37g
Protein
23g
Fat
Fiber
3g
Added Sugar
12g
ViewHide meal Details

Ingredients

2 cups Cabbage, shredded - 32 calories
6 oz Ground turkey, 93% lean, raw - 258 calories
1 cup Edamame, shelled - 260 calories
1 tsp Sesame oil (tsp) - 40 calories
1 Tbsp Sesame seeds (Tbsp) - 50 calories
1 Tbsp Soy sauce (Tbsp) - 10 calories
1 tsp Hot sauce (tsp) - 0 calories
2 tsp Honey - 40 calories
¼ tsp Ginger, ground - 2 calories
⅛ tsp Garlic salt - 0 calories
⅛ tsp Red pepper flakes - 0 calories

Directions

Swap turkey for shelled edamame, skipping Step 3.
  1. Add oil to pan.
  2. Stir fry ground turkey on medium heat for ~6 minutes, until mostly cooked.
  3. Season well (you can use more than what’s listed) with ginger and garlic salt.
  4. Add in cabbage for another 5 minutes.
  5. Mix in the rest of your seasonings and sauces.
  6. Serve!
  7. No soy? Use coconut aminos.
  8. Note: I’m using a shredded cabbage and carrot mixture in the picture, but you can use cabbage alone!
Recipe Details
View

tuesday

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

Calories
0
0g
Carbs
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Protein
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Fat
Fiber
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thursday

Calories
0
0g
Carbs
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Protein
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Fat
Fiber
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friday

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

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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sunday

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

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