Meal plan with over 150g protein

1/2 lbs (227g)

Tomatoes

3 slice(s), thin/small (45g)

Mixed greens

4 tbsp (8g)

Dijon mustard

1/2 tbsp (8g)

Kaiser rolls

1 roll (3-1/2" dia) (57g)

Chickpeas, canned, drained and rinsed

1/2 tsp (3mL)

1

Season chicken with some salt and pepper.

2

Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.

3

Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.

4

On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.

2. Easy chickpea salad

117cal, 6p, 13c, 2f (per meal)

For 1 Meal

Balsamic vinegar

1/4 tbsp (4mL)

Apple cider vinegar

1/4 tbsp (0mL)

1/4 can(s) (112g)

Onion, thinly sliced

1/8 small (9g)

Tomatoes, halved

4 tbsp cherry tomatoes (37g)

Fresh parsley, chopped

3/4 sprigs (1g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

1

Add all ingredients to a bowl and toss. Serve!

breakfast prep - 2 days

1. Lowfat Greek yogurt

310cal, 25p, 33c, 8f (per meal)

Scale to: , 2 container(s)

Lowfat flavored greek yogurt

2 (5.3 oz ea) container(s) (300g)

lunch prep - 1 days

1. Almond crusted tilapia

529cal, 51p, 20c, 25f (per meal)

For 1 Meal

Almonds

5 tbsp, slivered (34g)

1/2 lbs (210g)

1/6 cup(s) (26g)

1 1/4 dash (1g)

2 tsp (9mL)

Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.

1

Take half of the almonds and combine them with the flour in a shallow bowl.

2

Season fish with salt and dredge in flour mixture.

3

Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.

4

Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.

5

Sprinkle almonds over fish.

6

Serve.

2. Simple sauteed spinach

149cal, 5p, 4c, 11f (per meal)

For 1 Meal

Black pepper

1 1/2 dash, ground (0g)

1 1/2 dash (1g)

3/4 tbsp (11mL)

6 cup(s) (180g)

3/4 clove (2g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

1

Heat the oil in the pan over medium heat.

2

Add the garlic and sauté for a minute or two until fragrant.

3

Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.

4

Serve.

snack prep - 3 days

1. Ham, cheese, and spinach pockets

158cal, 17p, 1c, 9f (per meal)

Scale to: , 3 pocket(s)

Ham cold cuts

3 slice (69g)

3 tbsp, shredded (21g)

Fresh spinach

15 leaves (15g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Lay a slice of ham down flat.

2

Put a tbsp of cheese and about 5 leaves of spinach on one half of the slice.

3

Fold the other half over.

4

You can eat as is, or heat up a skillet and fry each side of the pocket for a minute or two until warmed and lightly browned.

2. Banana

117cal, 1p, 24c, 0f (per meal)

Scale to: , 1 banana(s)

Banana

1 medium (7" to 7-7/8" long) (118g)

lunch prep - 2 days

1. Roast beef & pickle sandwich

454cal, 39p, 25c, 20f (per meal)

Scale to: , 1 sandwich(es)

2 slice(s) (64g)

Roast beef cold cuts

4 oz (113g)

Sliced cheese

2 slice (2/3 oz ea) (38g)

Pickles

4 slices (28g)

Dijon mustard

1 tbsp (15g)

1

Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.

2. Simple mixed greens and tomato salad

151cal, 3p, 10c, 9f (per meal)

Scale to:

Mixed greens

6 cup (180g)

Tomatoes

1 cup cherry tomatoes (149g)

Salad dressing

6 tbsp (90mL)

Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.

1

Mix greens, tomatoes, and dressing in a small bowl. Serve.

dinner prep - 2 days

1. Southwest meatloaf

558cal, 67p, 13c, 26f (per meal)

Scale to: , 4 meatloaves

Garlic powder

4 dash (2g)

2 slice (64g)

Ground beef (93% lean)

1 1/4 lbs (567g)

Chili powder

4 dash (1g)

Nonfat greek yogurt, plain

4 tbsp, shredded (28g)

Water

4 tbsp (60mL)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

1

Preheat oven to 425°F (220°C).

2

In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.

3

Add beef, garlic powder, chili powder and some salt and pepper to the bowl. Mix gently until combined.

4

Form beef mixture into small loaves (use number of loaves listed in the recipe details).

5

Place meat loaves on a baking sheet. Bake until meat loaves are browned and cooked through, 15-18 minutes.

6

Carefully top the meat loaves with shredded cheese. Return sheet to the oven until cheese melts, 1-2 minutes more. Serve.

2. Green beans

63cal, 3p, 8c, 0f (per meal)

Scale to:

Frozen green beans

2 2/3 cup (323g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

1

Prepare according to instructions on package.

breakfast prep - 2 days

1. Double chocolate protein shake

69cal, 14p, 1c, 1f (per meal)

Scale to:

Water

1/2 cup(s) (119mL)

Cocoa powder

4 dash (1g)

1 tbsp (18g)

Protein powder, chocolate

1/2 scoop (1/3 cup ea) (16g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Put all ingredients in a blender.

2

Mix until well-blended. Add more water depending on your preferred consistency.

3

Serve immediately.

2. Protein greek yogurt

139cal, 20p, 8c, 3f (per meal)

Scale to: , 1 container

Protein greek yogurt, flavored

1 container (150g)

1

Enjoy.

3. Walnuts

131cal, 3p, 1c, 12f (per meal)

Scale to: , 1/6 cup(s)

Walnuts

3 tbsp, shelled (19g)

dinner prep - 1 days

1. Chicken fajitas

562cal, 57p, 36c, 18f (per meal)

For 1 Meal

1/2 lbs (224g)

Bell pepper, deseeded & sliced

1/2 tbsp (8mL)

Limes

1/4 fruit (2" dia) (17g)

Garlic powder

2 dash (1g)

Flour tortillas

2 tortilla medium (approx 6" dia) (60g)

Ground cumin

3 dash (1g)

Chili powder

3 dash (1g)

Onion, sliced

1/4 large (38g)

3/4 large (123g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

1

Mix all seasonings in a small bowl and add in a pinch of salt. Season chicken breasts on all sides.

2

Heat oil in a skillet over medium heat. Add in chicken breasts and cook 7-10 minutes on each side until chicken is fully cooked. Remove and set aside to cool.

3

Meanwhile, add onions and peppers to skillet. Saute for about 5 minutes, stirring frequently, until they have softened a little.

4

When chicken is cool enough to handle, slice it into strips and add the strips back to the skillet. Stir to incorporate.

5

Spoon fajita mixture onto the tortillas and squeeze some lime on top. Serve.

2. Simple mixed greens and tomato salad

113cal, 2p, 8c, 7f (per meal)

For 1 Meal

Mixed greens

2 1/4 cup (68g)

Tomatoes

6 tbsp cherry tomatoes (56g)

Salad dressing

2 1/4 tbsp (34mL)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

1

Mix greens, tomatoes, and dressing in a small bowl. Serve.

lunch prep - 1 days

1. Simple chicken salad sandwich

362cal, 23p, 33c, 14f (per meal)

For 1 Meal

Mayonnaise

1 tbsp (15mL)

Dried cranberries

2 2/3 tbsp (27g)

1 slice (32g)

Protein bar (20g protein)

3 oz (85g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

1

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

2

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

3

In a bowl combine completely cooked chicken, mayo and cranberries.

4

Keep in refrigerator until ready to serve.

5

Serve in between two slices of bread.

2. Protein bar

245cal, 20p, 26c, 5f (per meal)

For 1 Meal

1 bar (50g)

snack prep - 2 days

1. Yogurt and cucumber

132cal, 16p, 11c, 3f (per meal)

Scale to:

Cucumber

1 cucumber (8-1/4") (301g)

Lowfat greek yogurt

1 cup (280g)

1

Slice cucumber and dip in yogurt.

2. Roasted almonds

111cal, 4p, 2c, 9f (per meal)

Scale to: , 1/8 cup(s)

Almonds

2 tbsp, whole (18g)

dinner prep - 1 days

1. Southwest chicken

362cal, 53p, 6c, 13f (per meal)

For 1 Meal

1 tsp (5mL)

Taco seasoning mix

1/2 tbsp (4g)

1 tbsp, shredded (7g)

Bell pepper, cut into strips

1/2 lbs (224g)

1 medium (119g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Rub taco seasoning evenly over all sides of chicken.

2

Heat oil in a skillet over medium heat.

3

Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.

4

Add the sliced peppers into the skillet and cook for about 5 minutes until softened.

5

Plate peppers and chicken and sprinkle cheese on top and serve.

2. Mashed sweet potatoes

275cal, 5p, 54c, 0f (per meal)

For 1 Meal

Sweet potatoes

1 1/2 sweetpotato, 5" long (315g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

1

Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.

2

Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.

breakfast prep - 3 days

1. Scrambled egg whites

182cal, 20p, 1c, 11f (per meal)

Scale to:

Egg whites

2 1/4 cup (547g)

2 1/4 tbsp (34mL)

Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.

1

Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.

2

Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.

3

Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.

2. Toast with butter

114cal, 4p, 12c, 5f (per meal)

Scale to: , 1 slice(s)

1 slice (32g)

Butter

1 tsp (5g)

1

Toast the bread to desired toastiness.

2

Spread the butter on the bread.

lunch prep - 1 days

1. Lemon pepper chicken breast

296cal, 51p, 1c, 9f (per meal)

For 1 Meal

Nonfat greek yogurt, plain

1/2 lbs (224g)

Olive oil

1/4 tbsp (4mL)

Lemon pepper

1/2 tbsp (3g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.

2

STOVETOP

3

Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.

4

Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.

5

BAKED

6

Preheat oven to 400 degrees Fahrenheit.

7

Place chicken on broiler pan (recommended) or baking sheet.

8

Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).

9

BROILED/GRILLED

10

Setup oven so top rack is 3-4 inches from heating element.

11

Set oven to broil and preheat on high.

12

Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.

2. Buttered broccoli

300cal, 7p, 4c, 26f (per meal)

For 1 Meal

1 dash (0g)

2 1/4 cup (205g)

1 dash (0g)

2 1/4 tbsp (32g)

Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.

1

Prepare broccoli according to instructions on package.

2

Mix in butter until melted and season with salt and pepper to taste.

dinner prep - 2 days

1. Slow cooker chicken chili

646cal, 63p, 51c, 13f (per meal)

Scale to:

Garlic powder

1/4 tbsp (2g)

1/3 cup (93g)

Cheddar cheese

1/3 cup, shredded (38g)

Ground cumin

1/4 tbsp (1g)

Kidney beans

1 1/3 can (597g)

Tomato puree

10 oz (283g)

Pork tenderloin, raw, cut into bite-sized cubes

2/3 lbs (299g)

Salsa, divided

2/3 jar (303g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

1

Place the chicken, tomato puree, kidney beans, just half of the salsa, cumin, garlic powder, and a generous pinch of salt in a slow cooker. Stir until well combined. Refrigerate the remaining salsa for later use.

2

Cover the slow cooker and cook on high for 4-6 hours or on low for 6-8 hours, until the chicken is fully cooked and easily shreds.

3

Once cooked, shred the chicken in the slow cooker using two forks. Stir in the reserved salsa and season with salt and pepper to taste.

4

Serve topped with cheese and a dollop of Greek yogurt.

lunch prep - 2 days

1. Pork souvlaki & tzatziki

460cal, 77p, 9c, 13f (per meal)

Scale to: , 6 skewer(s)

1/4 tbsp (1g)

3/4 cup(s) (168g)

1 1/2 gram (2mL)

6 skewer(s) (6g)

1 1/2 lbs (680g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

1

Season cubed pork with dill and salt/pepper to taste. Assemble the pork evenly on the skewers.

2

Heat a large skillet over medium-high heat and add the oil. Add the skewers and cook for 3-4 minutes on each side or until done.

3

Serve skewers with tzatziki.

2. Mashed sweet potatoes

183cal, 3p, 36c, 0f (per meal)

Scale to:

Sweet potatoes

2 sweetpotato, 5" long (420g)

1

Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.

2

Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.

snack prep - 2 days

1. Cheesy ham roll ups

108cal, 9p, 1c, 8f (per meal)

Scale to: , 2 roll up(s)