7-Day High-Protein Meal Plan & Recipe Prep

7-Day High-Protein Meal Plan & Recipe Prep

Breakfast 

• 3 large eggs

• 2 Turkey Bacon

• 2 slices wheat toast

• 1/2 grapefruit

Macronutrients: approximately 385 calories, 21 grams protein, 33 grams carbohydrates, and 16 grams fat

Smoothie

• Water and Ice

• 2 Scoops of Protein Powder

• Half Banana

• 1 tablespoon Peanut Butter Powder (B2)

Macronutrients: approximately 323 calories, 53 grams protein, 16 grams carbohydrates, and 1 grams fat

Lunch 

• 2 slices wheat bread

• 4 ounces roast turkey deli meat

• 1 slice provolone cheese

• 1/4 cup baby spinach

• 2 slices tomato

Macronutrients: approximately 378 calories, 38 grams protein, 30 grams carbohydrates, and 11 grams fat

Snack 

• Smoothie: 2 scoop whey protein powder, 1 cup nonfat milk, 1 cup frozen mixed berries, 1 small banana, 1 tablespoon flaxseeds, ice (optional); blend until smooth

Macronutrients: approximately 426 calories, 59.9 grams protein, 59 grams carbohydrates, and 1 grams fat

Dinner 

• 6 ounces baked cod or other white fish

• 1 small baked potato

• 1 cup steamed mixed vegetables.

Macronutrients: approximately 352 calories, 45 grams protein, 39 grams carbohydrates, and 2 grams fat

Daily Totals: 1,864 calories, 216 grams protein, 177 grams carbohydrates, and 31 grams fat

Day 2

Breakfast 

• 2 large hard-boiled eggs

• 1/2 cup dry oatmeal cooked in 1/2 cup nonfat milk

• 1 ounce chopped walnuts

• 1/2 small banana

Micronutrients: 581 calories, 27 grams protein, 50 grams carbohydrates, and 32 grams fat

Snack 

• 1 (5.3-ounce) container plain nonfat Greek Yogurt

• 1/4 cup blueberries

Micronutrients: 110 calories, 16 grams protein, 11 grams carbohydrates, and 0 grams fat

Lunch 

• 1 (4-ounce) can solid white tuna in water, drained

• 1 tablespoon olive oil mayonnaise

• 16 thin wheat crackers

• 1 cup sliced carrots and celery

Micronutrients: 453 calories, 44 grams protein, 34 grams carbohydrates, and 15 grams fat

Snack 

• 1 small apple

• 2 tablespoons almond butter

Micronutrients: 272 calories, 7 grams protein, 27 grams carbohydrates, and 18 grams fat

Dinner 

• 6 ounces grilled chicken breast

• 1 cup cooked brown rice

• 1 tablespoon butter

• 1 cup steamed broccoli

Micronutrients: 626 calories, 59 grams protein, 57 grams carbohydrates, and 20 grams fat

Daily Totals: 2,041 calories, 152 grams protein, 178 grams carbohydrates, and 85 grams fat