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, thick, whole wheat, slice - 120 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Apple, small - 77 calories
1 Tbsp Peanuts (Tbsp) - 51 calories
⅛ tsp Salt - 0 calories
1 tsp Cinnamon - 0 calories
Directions
Swap the cottage cheese for more peanut butter.
- 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
28g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
⅛ cup 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
⅛ cup Hummus - 50 calories
Directions
Swap prosciutto for hard-boiled eggs.
- Slice veg and strawberries.
- Arrange all foods on a plate, enjoy!
snack
Edit Meal
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
1 Graham crackers - 59 calories
½ tsp Vanilla - 0 calories
1 tsp Honey - 20 calories
⅔ Tbsp White chocolate chips, diary-free (Tbsp) - 53 calories
Directions
Swap the regular white chocolate chips & the yogurt for dairy-free versions.
- Slice berries into small pieces.
- Mix together yogurt, vanilla, and 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
Swap ground beef for more black beans in Step 3.
- 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, thick, whole wheat, slice - 120 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) - 188 calories
1 Apple, small - 77 calories
1 Tbsp Peanuts (Tbsp) - 51 calories
⅛ tsp Salt - 0 calories
1 tsp Cinnamon - 0 calories
Directions
Swap the cottage cheese for more peanut butter.
- 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
28g
Protein
19g
Fat
Fiber
12g
Added Sugar
—g
Ingredients
2 Egg, large - 144 calories
⅛ cup 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
⅛ cup Hummus - 50 calories
Directions
Swap prosciutto for hard-boiled eggs.
- Slice veg and strawberries.
- Arrange all foods on a plate, enjoy!
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
1 Graham crackers - 59 calories
½ tsp Vanilla - 0 calories
1 tsp Honey - 20 calories
⅔ Tbsp White chocolate chips, diary-free (Tbsp) - 53 calories
Directions
Swap the regular white chocolate chips & the yogurt for dairy-free versions.
- Slice berries into small pieces.
- Mix together yogurt, vanilla, and 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
Swap ground beef for more black beans in Step 3.
- 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
—g
Added Sugar
—g
thursday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
friday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
saturday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
sunday
Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
—g
Added Sugar
—g
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.