Example High Protein Meal Plan

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
Swaps
A white bowl of chocolate peanut butter oatmeal.

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
2 tsp Chocolate chips, no sugar added (tsp) – 54 calories
¼ tsp Salt – 0 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

Directions

  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
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free Higher Protein No Sugar Added
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lunch @ 12:30 pm
Edit Meal
Swaps
A container with turkey, cheese, crackers, and vegetables.

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

  1. Slice cheese into cracker-sized squares.
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian Dairy-Free No Sugar Added
View
snack
Edit Meal
Swaps
A plate with strawberries and baked cheese crackers.

1 Serving Baked Cheese Crackers & Strawberries

Fruit
220 calories (220 calories per serving)
14g
Carbs
16g
Protein
11g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

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

Directions

  1. Arrange foods on a plate, enjoy!
Recipe Details
Change Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Dairy-Free
View
dinner @ 7:30 pm
Edit Meal
Swaps
A sheet pan of everything bagel salmon with Brussels sprouts and potatoes.

Everything Bagel Sheet Pan

Starch
568 calories (568 calories per serving)
55g
Carbs
45g
Protein
24g
Fat
Fiber
13g
Added Sugar
0g
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

  1. Preheat oven to 400°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 Recipe
Change Portions
Swapped to Omnivore. Change to:
Omnivore Vegetarian
View
Add Recipe
Add Day

breakfast

lunch

snack

dinner

monday

Calories
1600
157g
Carbs
110g
Protein
65g
Fat
Fiber
29g
Added Sugar
13g
Swaps
A white bowl of chocolate peanut butter oatmeal.

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
2 tsp Chocolate chips, no sugar added (tsp) – 54 calories
¼ tsp Salt – 0 calories
4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

Directions

  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
Swaps
A container with turkey, cheese, crackers, and vegetables.

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

  1. Slice cheese into cracker-sized squares.
  2. Arrange all foods in a container or on a plate, and enjoy!
Recipe Details
View
Swaps
A plate with strawberries and baked cheese crackers.

1 Serving Baked Cheese Crackers & Strawberries

Fruit
220 calories (220 calories per serving)
14g
Carbs
16g
Protein
11g
Fat
Fiber
3g
Added Sugar
0g
ViewHide meal Details

Ingredients

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

Directions

  1. Arrange foods on a plate, enjoy!
Recipe Details
View
Swaps
A sheet pan of everything bagel salmon with Brussels sprouts and potatoes.

Everything Bagel Sheet Pan

Starch
568 calories (568 calories per serving)
55g
Carbs
45g
Protein
24g
Fat
Fiber
13g
Added Sugar
0g
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

  1. Preheat oven to 400°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
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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