1300 calorie high protein meal plan

Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork and set aside.

Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.

Return pork to skillet, stir.

Pour in stir-fry sauce and mix until it is well distributed.

Reduce heat to low and simmer until pork is fully cooked.

Serve.

Enjoy.

Rinse raspberries and serve.

Serve cottage cheese in a bowl and drizzle with honey.

Preheat oven to 400°F (200°C).

Arrange the chicken thighs on a baking sheet or in a baking dish.

Season thighs with thyme and some salt and pepper.

Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.

Prepare according to instructions on package.

Preheat oven to 400°F (200°C).

Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.

Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.

Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.

Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.

Remove nectarine pit, slice, and serve.

Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.

Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.

Prepare according to instructions on package.

(Optional) Toast bread.

Spread hummus over bread and serve.

Rinse raspberries and serve.

Preheat oven to 375 F (190 C).

Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.

Arrange chicken on a parchment-lined baking sheet.

Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

Preheat oven to 450°F (230°C).

Toss the cauliflower florets in oil. Season with thyme and some salt and pepper. Roast until golden, about 20-25 minutes. Serve.

Toast the bread, if desired.

Spread cottage cheese on top of the bread, drizzle with honey, and serve.

Slice the kiwi and serve.

Serve cottage cheese in a bowl and drizzle with honey.

Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.

Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.

Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.

Bake until soft, about 35 minutes.

In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.

Top each potato with equal spoonfuls of chicken.

Serve.

Toast the bread to desired toastiness.

Spread the butter on the bread.

Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.

Place the eggs in a small sauce pan and cover with water.

Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.

Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.

Preheat the oven to 375°F (190°C).

In a mixing bowl, combine the spices and a pinch of salt. Feel free to adjust the cayenne to your preferred spice level. Add the chicken and toss until evenly coated.

Place the chicken thighs on a sheet pan and bake for 20-30 minutes, until cooked through and no longer pink inside. Serve.

Prepare according to instructions on package.

Combine blue cheese and thyme in a small bowl.

Loosen chicken skin and gently spread cheese mixture beneath the skin, being careful not to tear the skin. Massage skin to spread it around evenly.

Sprinkle paprika on all sides of the chicken.

Heat the oil in a frying pan over medium heat. Place chicken skin side down into pan and cook for 5 minutes. Flip and cook for an additional 5-7 minutes until internal temperature reaches 165 F (75 C). Serve.

Preheat oven to 375°F.

Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.

Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.

Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.

Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.

Chop the chicken.

Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.

Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.

Spread refried beans over bread and top with guacamole and spinach. Serve.

Serve cottage cheese in a bowl and drizzle with honey.