High Protein Meal Plan Example
monday
Day Total Calories
Day Total Macros
180g
Carbs
106g
Protein
57g
Fat
Fiber
37g
Added Sugar
17g
breakfast @ 8:00 am
Edit Meal
Ingredients
1 Bread, sourdough, slice
– 160 calories
2 Tbsp Peanut butter, unsweetened (Tbsp)
– 188 calories
¾ cup Cottage cheese, 2%
– 135 calories
1 Apple, small
– 77 calories
1 Tbsp Peanuts (Tbsp)
– 51 calories
⅛ tsp Salt
– 0 calories
1 tsp Cinnamon
– 0 calories
Directions
- Toast bread, slice apple into thin slices.
- Top bread with cottage cheese, apple, peanuts, cinnamon, and salt. Drizzle with peanut butter.
- Enjoy!
- Any extra apple slices that don’t fit on the toast, have on the side.
lunch @ 12:30 pm
Edit Meal
Prosciutto, Nuts, Strawberries, & Crackers
47g
Carbs
29g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
2 Tbsp Nuts
– 100 calories
1 Cucumber, small
– 32 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Sugar snap peas
– 31 calories
1 cup Strawberries, fresh
– 50 calories
½ Serving of crackers, whole grain, 110 calories per serving
– 55 calories
2 Tbsp Hummus
– 50 calories
Directions
- Slice veg and strawberries.
- Arrange all foods on a plate, enjoy!
snack
Edit Meal
Mixed Berry Cheesecake Yogurt Bowl
44g
Carbs
19g
Protein
8g
Fat
Fiber
3g
Added Sugar
15g
Ingredients
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
½ cup Strawberries, fresh
– 25 calories
½ cup Blueberries, fresh
– 35 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
½ tsp Vanilla
– 0 calories
⅛ tsp Cinnamon
– 0 calories
⅔ Tbsp White chocolate chips, diary-free (Tbsp)
– 53 calories
⅔ Tbsp White chocolate chips, no sugar added (Tbsp)
– 53 calories
Directions
- Slice berries into small pieces.
- Mix together yogurt, vanilla, & honey as your base.
- Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
- Add berries to yogurt bowl.
- Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
- Enjoy!
- No gluten? Use gluten-free graham crackers or other cookies.
dinner @ 7:30 pm
Edit Meal
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
1½ cups Cauliflower rice, raw (already riced)
– 57 calories
½ cup Corn, canned
– 63 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
2 Tbsp Guacamole (Tbsp)
– 52 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray.
- Stir fry ground beef and cauliflower rice on medium heat until both have cooked through.
- Arrange all foods on a plate and enjoy!
breakfast
lunch
snack
dinner
monday
Calories
1619
180g
Carbs
107g
Protein
57g
Fat
Fiber
37g
Added Sugar
17g
Ingredients
1 Bread, sourdough, slice
– 160 calories
2 Tbsp Peanut butter, unsweetened (Tbsp)
– 188 calories
¾ cup Cottage cheese, 2%
– 135 calories
1 Apple, small
– 77 calories
1 Tbsp Peanuts (Tbsp)
– 51 calories
⅛ tsp Salt
– 0 calories
1 tsp Cinnamon
– 0 calories
Directions
- Toast bread, slice apple into thin slices.
- Top bread with cottage cheese, apple, peanuts, cinnamon, and salt. Drizzle with peanut butter.
- Enjoy!
- Any extra apple slices that don’t fit on the toast, have on the side.
Prosciutto, Nuts, Strawberries, & Crackers
47g
Carbs
29g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
2 Egg, large
– 144 calories
2 Tbsp Nuts
– 100 calories
1 Cucumber, small
– 32 calories
½ Bell pepper, red, medium
– 19 calories
½ cup Sugar snap peas
– 31 calories
1 cup Strawberries, fresh
– 50 calories
½ Serving of crackers, whole grain, 110 calories per serving
– 55 calories
2 Tbsp Hummus
– 50 calories
Directions
- Slice veg and strawberries.
- Arrange all foods on a plate, enjoy!
Mixed Berry Cheesecake Yogurt Bowl
44g
Carbs
19g
Protein
8g
Fat
Fiber
3g
Added Sugar
15g
Ingredients
6 oz Yogurt, plain, thick-style (e.g., Greek-style), from tub, dairy-free
– 150 calories
½ cup Strawberries, fresh
– 25 calories
½ cup Blueberries, fresh
– 35 calories
2 Tbsp Oatmeal, dry oats (uncooked)
– 38 calories
½ tsp Vanilla
– 0 calories
⅛ tsp Cinnamon
– 0 calories
⅔ Tbsp White chocolate chips, diary-free (Tbsp)
– 53 calories
⅔ Tbsp White chocolate chips, no sugar added (Tbsp)
– 53 calories
Directions
- Slice berries into small pieces.
- Mix together yogurt, vanilla, & honey as your base.
- Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
- Add berries to yogurt bowl.
- Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
- Enjoy!
- No gluten? Use gluten-free graham crackers or other cookies.
Ingredients
1 cup Beans & legumes, black beans, cooked
– 228 calories
1½ cups Cauliflower rice, raw (already riced)
– 57 calories
½ cup Corn, canned
– 63 calories
¼ cup Fresh Salsa (Pico de Gallo)
– 20 calories
2 Tbsp Guacamole (Tbsp)
– 52 calories
⅛ tsp Garlic salt
– 0 calories
⅛ tsp Pepper, ground
– 0 calories
Directions
- Spray a pan with an oil spray.
- Stir fry ground beef and cauliflower rice on medium heat until both have cooked through.
- Arrange all foods on a plate and enjoy!
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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friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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saturday
Calories
0
0g
Carbs
0g
Protein
0g
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sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
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Added Sugar
—g
Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Other
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