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Example Meal Plan and Recipes
Breakfast:
Oatmeal with Berries and Almonds
*350 cal
12 g
Mid-Morning:
Apple Slices with Peanut Butter
*180 cal
4 g
Lunch
Egg Salad Sandwich
*450 cal
18 g
Afternoon Snack
Greek Yogurt with Honey and Walnuts
*200 cal
15 g
Dinner
Baked Salmon with Quinoa and
Steamed Vegetables
*500 cal
15 g
Evening Snack
Cottage Cheese with Berries
*150 cal
12 g
* indicates approximate value
Breakfast
1. Overnight Oats (*300 cal/15 g)
Ingredients: Rolled oats (1/2c), almond milk (1/2c), Greek yogurt (1/4c), chia seeds (1 Tbsp), and your choice of toppings (like berries or nuts).
Instructions: Combine oats, almond milk, and chia seeds in a jar. Refrigerate overnight. In the morning, add your favorite toppings.
2. Greek Yogurt Parfait (*250 cal/15 g)
Ingredients: Greek yogurt (3/4c), mixed berries(1/2c), and a handful of granola or nuts (1/4c).
Instructions: Layer Greek yogurt with berries and granola in a bowl or glass for a quick, nutritious meal.
3. Avocado Toast (*250 cal/5 g)
Ingredients: Whole grain bread (1 piece), ripe avocado (medium), and optional toppings (like poached egg or tomato slices).
Instructions: Toast the bread, mash avocado on top, and add any desired toppings.
4. Veggie Omelette (*200 cal/14 g)
Ingredients: Eggs (2 large), spinach, tomatoes, and onions (1/2c mixed).
Instructions: Whisk eggs, pour into a heated pan, and add chopped vegetables. Cook until set, and season to taste.
5. Smoothie Bowl (*300 cal/10g)
Ingredients: Fruit (1c), greek yogurt (1/2 c), almond milk (1/2c), granola (1/4c).
Instructions: Blend until smooth. Pour into a bowl and top with your favorite toppings.
Lunch
1.Mason Jar Salad: (*300 cal/15g)
Ingredients: choice of greens (2c), chopped veggies (1c), protein (like chickpeas or grilled chicken-3oz), avocado (1/4c), and a light dressing in a jar (1 tbsp).
Instructions: layer ingredients and shake it up when you’re ready to eat!
2. Turkey and Avocado Wrap: (*400 cal/22g)
Ingredients: hummus (2tbsp), whole grain wrap (1 medium), turkey (3 oz), avocado (medium), mixed greens (1/4 c)
Instructions: spread hummus on a whole grain wrap, add turkey slices, avocado, and mixed greens. Roll it up for a satisfying meal.
3. Chickpea Salad: (*300 cal/12g)
Ingredients: canned chickpeas (1/2c), diced cucumber, tomatoes, red onion (1 cup mixed), and a drizzle of olive oil and lemon juice.
Instructions: mix and serve-serve it cold for a refreshing lunch.
4. Egg Salad: (*250 cal/14g)
Ingredients:hard-boiled eggs (2 large), Greek yogurt (1 tbsp), mustard (1 tsp), and chopped celery (1 stalk).
Instructions- Mix together ingredients with mashed eggs, Serve it on whole grain toast or in lettuce wraps.
5. Rice Bowl: (*450 cal/12g)
Ingredients: cooked brown rice of quinoa (1/2c), black beans (1/2c), corn (1/4c), diced tomatoes (1/2c), avocado (medium), lime juice (1 tbsp)
Instructions: Combine cooked brown rice or quinoa with black beans, corn, diced tomatoes, and avocado. Top with a squeeze of lime juice for flavor.
Dinner
Lemon Garlic Shrimp Stir-Fry (*450 cal/50g)
Ingredients:
1 lb shrimp (peeled and deveined)
2 cups broccoli florets
1 red bell pepper, sliced
1 zucchini, sliced
2 tbsp olive oil
3 cloves garlic, minced
Juice of 1 lemon
Salt and Pepper to taste
1 tsp chili flakes (optional)
Cooked quinoa or rice (optional for serving)
Instructions:
Heat 1 tbsp olive oil in a large pan over medium heat. Add garlic and sauté for 1 minute.
Add shrimp, season with salt, pepper, and chili flakes. Cook until pink (about 3-4 minutes).
Remove shrimp and set aside. In the same pan, add the remaining olive oil.
Toss in broccoli, bell pepper, and zucchini. Stir-fry for 5-7 minutes until veggies are tender but still crisp.
Return shrimp to the pan and squeeze lemon juice over the stir-fry.
Serve over quinoa or rice, if desired.
Grilled Chicken Salad with Avocado and Lemon Vinaigrette (*600 cal/45g)
Ingredients:
2 boneless, skinless chicken breasts
4 cups mixed salad greens
1 avocado, sliced
1 cup cherry tomatoes, halved
½ cucumber, sliced
¼ red onion, thinly sliced
2 tbsp olive oil
Juice of 1 lemon
1 tsp Dijon mustard
Salt and pepper to taste
Instructions:
Season chicken breasts with salt and pepper. Grill over medium heat for 6-8 minutes per side until cooked through. Slice once done.
In a small bowl, whisk together olive oil, lemon juice, mustard, salt, and pepper to create the vinaigrette.
In a large bowl, toss salad greens, tomatoes, cucumber, red onion, and avocado.
Top the salad with sliced grilled chicken and drizzle with the lemon vinaigrette.
Vegetable Stir-Fry with Tofu or Chicken (*400 cal/18g)
Ingredients:
1 block firm tofu, cubed OR 1-2 chicken breasts
1 tbsp sesame oil
1 red bell pepper, sliced
1 cup snap peas
1 carrot, thinly sliced
1 zucchini, sliced
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp honey
2 cloves garlic, minced
1 tsp grated ginger
Sesame seeds (optional, for garnish)
Cooked brown rice (optional, for serving)
Instructions:
1.Heat sesame oil in a pan over medium heat. Add tofu cubes and cook until golden on all sides (about 5-7 minutes). Remove and set aside.
2.In the same pan, add garlic and ginger, sautéing for 1 minute.
3.Add bell pepper, snap peas, carrot, and zucchini. Stir-fry for 5-7 minutes until tender-crisp.
4.Stir in soy sauce, rice vinegar, and honey. Add tofu back into the pan and toss everything together for 2 more minutes.
5.Serve with brown rice and sprinkle sesame seeds on top, if desired.
Salmon with Roasted Vegetables (*500 cal/45g)
Ingredients:
2 salmon fillets
2 cups Brussels sprouts, halved
1 sweet potato, cubed
1 red onion, sliced
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
Lemon wedges for serving
Instructions:
Preheat the oven to 400°F (200°C). Toss Brussels sprouts, sweet potato, and onion in 1 tbsp olive oil, garlic powder, paprika, salt, and pepper.
Spread veggies on a baking sheet and roast for 20-25 minutes, turning halfway.
Season salmon fillets with salt and pepper. In a pan, heat the remaining olive oil over medium heat and cook the salmon for 4-5 minutes per side, until golden and cooked through.
Serve salmon with roasted vegetables and a squeeze of fresh lemon juice.
Chicken and Veggie Lettuce Wraps (*450 cal/35g)
Ingredients:
1 lb ground chicken
2 cloves garlic, minced
1 carrot, shredded
1 zucchini, diced
1 red bell pepper, diced
2 tbsp hoisin sauce
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar
1 tbsp olive oil
Bibb lettuce leaves
Green onions, sliced (for garnish)
Instructions:
Heat olive oil in a pan over medium heat. Add garlic and ground chicken, cooking until browned (about 6-8 minutes).
Stir in carrots, zucchini, and bell pepper. Cook for another 4-5 minutes until the vegetables are tender.
Add hoisin sauce, soy sauce, and rice vinegar to the pan. Stir to coat everything and cook for another 2 minutes.
Serve the chicken mixture in lettuce leaves and top with sliced green onions.
Slow Cooker Chicken and Vegetable Stew (*300cal/30g)
Ingredients:
1 lb boneless, skinless chicken breasts or thighs
4 cups low-sodium chicken broth
2 cups carrots, sliced
2 cups celery, sliced
1 cup diced onion
Instructions:
Place the chicken, broth, carrots, celery, onion, sweet potato, garlic, thyme, rosemary, salt, and pepper in the crock pot.
Cover and cook on low for 6-8 hours or high for 3-4 hours.
About 15 minutes before serving, shred the chicken with two forks and stir in the spinach or kale until wilted.
Serve warm and enjoy a hearty, balanced meal!
This stew is high in protein, packed with fiber-rich vegetables, and perfect for meal prep.
High Protein Snack Options
1. Greek Yogurt
(1 cup/10-12g)
2. String Cheese
(1 stick/6-8g)
3. Hard-Boiled Eggs
(2 eggs/12g)
4. Protein Bars
(1 bar/10-20g)
5. Jerky (Beef, Turkey, or Chicken)
(1 oz/9-12g)
6. Cottage Cheese Cups
(1/2 cup/10-12g)
7. Tuna Packets
(3 oz/15-20g)
8. Apple Slices with Peanut Butter
(1 medium apple,1 tbsp PB-4g)
9. Hummus and Veggies
(2 tbsp/2-3g)
10. Almonds or Mixed Nuts
(1/4 cup/6-8g)
Chocolate Chip Protein Balls
Ingredients:
1 cup rolled oats
½ cup natural peanut butter (or almond butter)
¼ cup honey or maple syrup
½ cup chocolate chip (dark or semi-sweet)
Instructions:
In a large bowl, combine oats, peanut butter, honey, protein powder, chocolate chips, chia seeds (if using), and vanilla extract.
Mix until well combined. If the mixture is too dry, add a little water, 1 tablespoon at a time, until the texture is soft and easy to roll.
Roll the mixture into small 1-inch balls using your hands.
Place the protein balls on a baking sheet and refrigerate for about 20-30 minutes to set.
Store in an airtight container in the fridge for up to a week