High Protein Meal Plan Example

Join Best Body
monday
Day Total Calories
1619
0
(1619 calories remainingover target)
Day Total Macros
180g
Carbs
107g
Protein
57g
Fat
Fiber
37g
Added Sugar
17g
breakfast @ 8:00 am
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A plate with cottage cheese toast topped with apple and peanut butter.

Apple Pie Cottage Cheese Toast

Starch
Fruit
432 calories (432 calories per serving)
51g
Carbs
23g
Protein
18g
Fat
Fiber
9g
Added Sugar
2g
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Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
½ cup Cottage cheese, 2% – 90 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories
¾ cup Cottage cheese, 2% – 135 calories
1 Apple, small – 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
1 Tbsp Peanuts (Tbsp) – 51 calories
¼ tsp Salt – 0 calories
¼ tsp Cinnamon – 0 calories

Directions

  1. Toast bread, slice apple into thin slices.
  2. Top bread with cottage cheese, apple, peanuts, cinnamon, and salt. Drizzle with peanut butter.
  3. Enjoy!
  4. Any extra apple slices that don’t fit on the toast, have on the side.

Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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lunch @ 12:30 pm
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A plate with prosciutto, strawberries, crackers, and nuts.

Prosciutto, Nuts, Strawberries, & Crackers

Starch
Fruit
456 calories (456 calories per serving)
47g
Carbs
29g
Protein
19g
Fat
Fiber
12g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 oz Prosciutto – 120 calories
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

  1. Slice veg and strawberries.
  2. Arrange all foods on a plate, enjoy!

Recipe Details
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Swapped to Omnivore. Change to:
Omnivore Vegetarian Higher Protein
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snack
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Screenshot

Mixed Berry Cheesecake Yogurt Bowl

Starch
Fruit
313 calories (313 calories per serving)
44g
Carbs
19g
Protein
8g
Fat
Fiber
3g
Added Sugar
15g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
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
2 Tbsp Oatmeal, dry oats (uncooked) – 38 calories
½ tsp Vanilla – 0 calories
1 tsp Honey – 20 calories
1 dash Cinnamon – 0 calories
⅔ Tbsp White chocolate chips, Tbsp – 46 calories
⅔ Tbsp White chocolate chips, dairy-free (Tbsp) – 53 calories
⅔ Tbsp White chocolate chips, no sugar added (Tbsp) – 53 calories

Directions

  1. Slice berries into small pieces.
  2. Mix together yogurt, vanilla, & honey as your base.
  3. Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
  4. Add berries to yogurt bowl.
  5. Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
  6. Enjoy!
  7. No gluten? Use gluten-free graham crackers or other cookies.
Recipe Details
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Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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dinner @ 7:30 pm
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Swaps
A white bowl of ground beef with rice, black beans, corn, tomato salsa, and herbs.

Burrito Ground Beef Bowl

Starch
419 calories (419 calories per serving)
38g
Carbs
37g
Protein
12g
Fat
Fiber
13g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
1 cup Beans & legumes, black beans, cooked – 228 calories
¼ cup Beans & legumes, black beans, cooked – 57 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
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Stir fry ground beef and cauliflower rice on medium heat until both have cooked through.
  3. Arrange all foods on a plate and enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
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Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1619
180g
Carbs
107g
Protein
57g
Fat
Fiber
37g
Added Sugar
17g
Swaps
A plate with cottage cheese toast topped with apple and peanut butter.

Apple Pie Cottage Cheese Toast

Starch
Fruit
432 calories (432 calories per serving)
51g
Carbs
23g
Protein
18g
Fat
Fiber
9g
Added Sugar
2g
ViewHide meal Details

Ingredients

1 Bread, thick, whole wheat, slice – 120 calories
1 Bread, sourdough, slice – 160 calories
½ cup Cottage cheese, 2% – 90 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories
¾ cup Cottage cheese, 2% – 135 calories
1 Apple, small – 77 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
1 Tbsp Peanuts (Tbsp) – 51 calories
¼ tsp Salt – 0 calories
¼ tsp Cinnamon – 0 calories

Directions

  1. Toast bread, slice apple into thin slices.
  2. Top bread with cottage cheese, apple, peanuts, cinnamon, and salt. Drizzle with peanut butter.
  3. Enjoy!
  4. Any extra apple slices that don’t fit on the toast, have on the side.

Recipe Details
View
Swaps
A plate with prosciutto, strawberries, crackers, and nuts.

Prosciutto, Nuts, Strawberries, & Crackers

Starch
Fruit
456 calories (456 calories per serving)
47g
Carbs
29g
Protein
19g
Fat
Fiber
12g
Added Sugar
0g
ViewHide meal Details

Ingredients

2 oz Prosciutto – 120 calories
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

  1. Slice veg and strawberries.
  2. Arrange all foods on a plate, enjoy!

Recipe Details
View
Swaps
Screenshot

Mixed Berry Cheesecake Yogurt Bowl

Starch
Fruit
313 calories (313 calories per serving)
44g
Carbs
19g
Protein
8g
Fat
Fiber
3g
Added Sugar
15g
ViewHide meal Details

Ingredients

6 oz Yogurt, plain, Greek, 2%, from tub – 128 calories
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
2 Tbsp Oatmeal, dry oats (uncooked) – 38 calories
½ tsp Vanilla – 0 calories
1 tsp Honey – 20 calories
1 dash Cinnamon – 0 calories
⅔ Tbsp White chocolate chips, Tbsp – 46 calories
⅔ Tbsp White chocolate chips, dairy-free (Tbsp) – 53 calories
⅔ Tbsp White chocolate chips, no sugar added (Tbsp) – 53 calories

Directions

  1. Slice berries into small pieces.
  2. Mix together yogurt, vanilla, & honey as your base.
  3. Crush graham crackers in a plastic bag with a hard object – or just crumble with your hand. Add to yogurt.
  4. Add berries to yogurt bowl.
  5. Melt chocolate chips in the microwave for 30+ seconds, until melted. Top bowl with melted chocolate.
  6. Enjoy!
  7. No gluten? Use gluten-free graham crackers or other cookies.
Recipe Details
View
Swaps
A white bowl of ground beef with rice, black beans, corn, tomato salsa, and herbs.

Burrito Ground Beef Bowl

Starch
419 calories (419 calories per serving)
38g
Carbs
37g
Protein
12g
Fat
Fiber
13g
Added Sugar
0g
ViewHide meal Details

Ingredients

4 oz Ground beef, 93% lean, raw – 170 calories
1 cup Beans & legumes, black beans, cooked – 228 calories
¼ cup Beans & legumes, black beans, cooked – 57 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
¼ tsp Pepper, ground – 0 calories

Directions

  1. Spray a pan with an oil spray.
  2. Stir fry ground beef and cauliflower rice on medium heat until both have cooked through.
  3. Arrange all foods on a plate and enjoy!
Recipe Details
View

tuesday

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

wednesday

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

thursday

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

friday

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

saturday

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

sunday

Calories
0
0g
Carbs
0g
Protein
0g
Fat
Fiber
0g
Added Sugar
0g
Grocery List
Not refrigerated (dried, canned, bottled, etc.)
Produce (fruits, veg, fresh herbs, etc.)
Refrigerated (meat, dairy, eggs, etc.)
Frozen

No groceries in this food group.

Fat
Fruit
Protein
Starch
Non-Starchy Vegetable
Dessert
Liquid/Beverage
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.
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