High Protein Meal Plan Example
monday
Day Total Calories
Day Total Macros
128g
Carbs
124g
Protein
67g
Fat
Fiber
20g
Added Sugar
14g
breakfast @ 8:00 am
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Strawberry PB&J Cottage Cheese Toast
41g
Carbs
22g
Protein
13g
Fat
Fiber
7g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 cup Strawberries, fresh - 50 calories
⅛ tsp Salt - 0 calories
Directions
Swap the cottage cheese for more peanut butter.
- Toast bread, slice strawberries into small pieces.
- Top bread with cottage cheese, strawberries, and salt. Drizzle with peanut butter.
- Enjoy!
- Any extra strawberries that don't fit on the toast, have on the side.
lunch @ 12:30 pm
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Ingredients
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 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.
- Preheat oven to 400F.
- Slice potatoes in halves, or small pieces.
- Mix potatoes with oil, rosemary, salt & pepper.
- Add potatoes to a baking sheet, bake for 30 minutes, or until cooked through.
- Spray a pan with an oil spray.
- Stir fry ground beef on medium heat until cooked through.
- Slice tomatoes and dice cucumbers.
- Arrange all foods in a bowl, top with ranch, hot sauce, and more salt & pepper, and enjoy!
snack
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Ingredients
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.
- Slice pepper into quarters.
- Top with turkey slices (folded so they fit), and then guac.
- Enjoy!
dinner @ 7:30 pm
Edit Meal
Ingredients
2 cups Cabbage, shredded - 32 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.
- Add oil to pan.
- Stir fry ground turkey on medium heat for ~6 minutes, until mostly cooked.
- Season well (you can use more than what’s listed) with ginger and garlic salt.
- Add in cabbage for another 5 minutes.
- Mix in the rest of your seasonings and sauces.
- Serve!
- No soy? Use coconut aminos.
- Note: I’m using a shredded cabbage and carrot mixture in the picture, but you can use cabbage alone!
breakfast
lunch
snack
dinner
monday
Calories
1547
128g
Carbs
124g
Protein
68g
Fat
Fiber
20g
Added Sugar
14g

Strawberry PB&J Cottage Cheese Toast
41g
Carbs
22g
Protein
13g
Fat
Fiber
7g
Added Sugar
2g
Ingredients
1 Bread, thick, whole wheat, slice - 120 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 cup Strawberries, fresh - 50 calories
⅛ tsp Salt - 0 calories
Directions
Swap the cottage cheese for more peanut butter.
- Toast bread, slice strawberries into small pieces.
- Top bread with cottage cheese, strawberries, and salt. Drizzle with peanut butter.
- Enjoy!
- Any extra strawberries that don't fit on the toast, have on the side.

Ingredients
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 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.
- Preheat oven to 400F.
- Slice potatoes in halves, or small pieces.
- Mix potatoes with oil, rosemary, salt & pepper.
- Add potatoes to a baking sheet, bake for 30 minutes, or until cooked through.
- Spray a pan with an oil spray.
- Stir fry ground beef on medium heat until cooked through.
- Slice tomatoes and dice cucumbers.
- Arrange all foods in a bowl, top with ranch, hot sauce, and more salt & pepper, and enjoy!

Ingredients
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.
- Slice pepper into quarters.
- Top with turkey slices (folded so they fit), and then guac.
- Enjoy!

Ingredients
2 cups Cabbage, shredded - 32 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.
- Add oil to pan.
- Stir fry ground turkey on medium heat for ~6 minutes, until mostly cooked.
- Season well (you can use more than what’s listed) with ginger and garlic salt.
- Add in cabbage for another 5 minutes.
- Mix in the rest of your seasonings and sauces.
- Serve!
- No soy? Use coconut aminos.
- Note: I’m using a shredded cabbage and carrot mixture in the picture, but you can use cabbage alone!
tuesday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
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wednesday
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Carbs
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Protein
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thursday
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Carbs
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friday
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Carbs
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saturday
Calories
0
0g
Carbs
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sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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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.