Example High Protein Meal Plan

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Join Best Body
monday
Day Total Calories
1600
0
(1600 calories remainingover target)
Day Total Macros
157g
Carbs
110g
Protein
65g
Fat
Fiber
29g
Added Sugar
13g
breakfast @ 8:00 am
Edit Meal
Dairy Swap

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
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Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips (tsp) - 46 calories
2 tsp Chocolate chips, dairy-free, tsp - 54 calories
⅛ tsp Salt - 0 calories

Directions

Swap regular chocolate chips for a dairy-free version.
  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
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Change Portions
 Change to Dairy-Free
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lunch @ 12:30 pm
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Dairy Swap
Veg Swap

Turkey & Cheese Lunchbox

Starch
522 calories (522 calories per serving)
54g
Carbs
40g
Protein
17g
Fat
Fiber
8g
Added Sugar
9g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
4 oz Deli slices, turkey - 120 calories
1 oz Cheese, sliced cheese, full fat/ regular - 110 calories
8 oz Deli slices, turkey - 240 calories
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Pickles, chip-cut - 0 calories
1 Cookies, 100 calorie-serving - 100 calories
2 Carrots, whole, large - 50 calories
1 Cucumber, small - 32 calories

Directions

Swap deli meat for Tofurky slices.
Swap cheese for additional turkey slices.
  1. Slice cheese into cracker-sized squares.
  2. Arrange all foods in a container or on a plate, 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
Dairy Swap

1 Serving Baked Cheese Crackers + Strawberries

Fruit
220 calories (220 calories per serving)
14g
Carbs
16g
Protein
11g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 oz Baked cheese bites - 170 calories
2 Egg, hard-boiled - 120 calories
1 cup Strawberries, fresh - 50 calories

Directions

Swap baked cheese crackers for hard-boiled eggs.
  1. Arrange foods on a plate, enjoy!
Recipe Details
Change Meal
Change Portions
 Change to Dairy-Free
Back to Omnivore
View
dinner @ 7:30 pm
Edit Meal
Veg Swap

Everything Bagel Sheet Pan

Starch
568 calories (568 calories per serving)
55g
Carbs
45g
Protein
24g
Fat
Fiber
13g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw - 200 calories
8 oz Tofu, extra firm - 190 calories
2 cups Brussels sprouts - 112 calories
5 Red potatoes, baby - 125 calories
1 tsp Avocado oil (tsp) - 41 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) - 90 calories

Directions

Swap salmon for marinated tofu.Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
  1. Preheat oven to 400 degrees F.
  2. Slice potatoes into small pieces, and Brussels in halves.
  3. Mix together avocado oil, potatoes, Brussels, and 1 Tbsp of Everything Bagel seasoning in a large bowl.
  4. Spread the bowl’s contents on a sheet pan and bake for 20 minutes.
  5. While the vegetables are baking, lay 1 Tbsp Everything Bagel seasoning on a plate.
  6. Push salmon non-skin side into the seasoning, to cover it with the seasoning.
  7. When vegetables have baked for 20 minutes, remove from the oven and mix vegetables around.
  8. Make a section for the salmon, and add the salmon to the baking sheet.
  9. Bake for another 15-20 minutes, until your potatoes and salmon have cooked through.
  10. Serve!
Recipe Details
Change Meal
Change Portions
 Change to Vegetarian
Back to Omnivore
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Add Meal
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1600
157g
Carbs
110g
Protein
65g
Fat
Fiber
29g
Added Sugar
13g
Dairy Swap

Reese’s Oatmeal

Starch
290 calories (290 calories per serving)
34g
Carbs
9g
Protein
13g
Fat
Fiber
5g
Added Sugar
4g
ViewHide meal Details

Ingredients

½ cup Oatmeal, dry oats (uncooked) - 150 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) - 94 calories
2 tsp Chocolate chips (tsp) - 46 calories
2 tsp Chocolate chips, dairy-free, tsp - 54 calories
⅛ tsp Salt - 0 calories

Directions

Swap regular chocolate chips for a dairy-free version.
  1. Mix oatmeal with water & microwave to desired consistency.
  2. Melt chocolate chips in the microwave in 15 second intervals until smooth.
  3. Top oatmeal with nut butter, chocolate, and salt.
  4. No peanuts? Use any other nut/seed butter you prefer.
Recipe Details
View
Dairy Swap
Veg Swap

Turkey & Cheese Lunchbox

Starch
522 calories (522 calories per serving)
54g
Carbs
40g
Protein
17g
Fat
Fiber
8g
Added Sugar
9g
ViewHide meal Details

Ingredients

4 oz Deli slices, turkey - 120 calories
6 slice Deli slices, Tofurky - 120 calories
4 oz Deli slices, turkey - 120 calories
1 oz Cheese, sliced cheese, full fat/ regular - 110 calories
8 oz Deli slices, turkey - 240 calories
1 Serving of crackers, whole grain, 110 calories per serving - 110 calories
1 oz Pickles, chip-cut - 0 calories
1 Cookies, 100 calorie-serving - 100 calories
2 Carrots, whole, large - 50 calories
1 Cucumber, small - 32 calories

Directions

Swap deli meat for Tofurky slices.
Swap cheese for additional turkey slices.
  1. Slice cheese into cracker-sized squares.
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
View
Dairy Swap

1 Serving Baked Cheese Crackers + Strawberries

Fruit
220 calories (220 calories per serving)
14g
Carbs
16g
Protein
11g
Fat
Fiber
3g
Added Sugar
—g
ViewHide meal Details

Ingredients

1 oz Baked cheese bites - 170 calories
2 Egg, hard-boiled - 120 calories
1 cup Strawberries, fresh - 50 calories

Directions

Swap baked cheese crackers for hard-boiled eggs.
  1. Arrange foods on a plate, enjoy!
Recipe Details
View
Veg Swap

Everything Bagel Sheet Pan

Starch
568 calories (568 calories per serving)
55g
Carbs
45g
Protein
24g
Fat
Fiber
13g
Added Sugar
—g
ViewHide meal Details

Ingredients

4 oz Salmon fillet, raw - 200 calories
8 oz Tofu, extra firm - 190 calories
2 cups Brussels sprouts - 112 calories
5 Red potatoes, baby - 125 calories
1 tsp Avocado oil (tsp) - 41 calories
2 Tbsp Everything Bagel Seasoning (Tbsp) - 90 calories

Directions

Swap salmon for marinated tofu.Press and cube tofu, then bake (400°F for 25-30 mins) until golden brown.
  1. Preheat oven to 400 degrees F.
  2. Slice potatoes into small pieces, and Brussels in halves.
  3. Mix together avocado oil, potatoes, Brussels, and 1 Tbsp of Everything Bagel seasoning in a large bowl.
  4. Spread the bowl’s contents on a sheet pan and bake for 20 minutes.
  5. While the vegetables are baking, lay 1 Tbsp Everything Bagel seasoning on a plate.
  6. Push salmon non-skin side into the seasoning, to cover it with the seasoning.
  7. When vegetables have baked for 20 minutes, remove from the oven and mix vegetables around.
  8. Make a section for the salmon, and add the salmon to the baking sheet.
  9. Bake for another 15-20 minutes, until your potatoes and salmon have cooked through.
  10. Serve!
Recipe Details
View

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

Calories
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Carbs
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friday

Calories
0
0g
Carbs
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Protein
0g
Fat
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saturday

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

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

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