High-Protein Meal Plan 14
6 meals and 2 dessert options to choose from including a Chick-Fil-A breakfast sandwich and a smoked salmon poke bowl
Summer is only 74 days away my friends, which means it’s time to get as lean as possible before then. Nobody wants to go on the beach feeling self-conscious about their body. You want to be able to feel good and feel proud of the work you’ve put into your body.
So with that in mind, I’ve got another round of high-protein meals for the week because we’re going to need all the help we can get.
I’ve mainly chosen simpler meals for this plan because eliminating as much decision-making and effort in the kitchen, I find helps me tighten up my diet even more when necessary.
Since less time will be spent in the kitchen, we can focus on workouts and getting in those 10,000 steps everyday, which is only going to help get our bodies in shape faster.
To also help make sure there’s the best chance that happening, I’ve added 2 options each for breakfast, lunch, dinner, AND dessert! Just make sure to choose the meals and adopt them to your own caloric needs.
I hope you find this meal plan helpful for your own weight loss journey. Let me know by hitting that heart button or dropping a comment below!
Breakfast Option 1: Chick-Fil-A Egg White Grill
Macros: 49g Protein | 7g Fat | 27g Carbs | 386 calories
I never could see having grilled chicken for breakfast as a thing until I had this egg white grill at Chick-Fil-A. Surprisingly, it’s a pretty tasty breakfast and comes together in less than 15 minutes. If you don’t feel like rushing to Chick-Fil-A before 10:00am or want to try a new breakfast sandwich, this is a great option. Makes 1 Serving
Groceries you need:
Boneless skinless chicken breast
Egg Whites
Sliced cheese (I use American)
English muffins
Lemons
Soy sauce
Basic seasonings
How to make it:
Season 4 oz of boneless skinless chicken breast with onion powder, garlic powder, paprika, salt, and pepper.
Preheat a pan to medium-high heat and cook the chicken on each side for 2 minutes or until done.
Pour a little lemon juice and soy sauce over the chicken then remove from the pan. Add 2 egg whites, season with salt, and cook until done. Fold in a square.
Toast an English muffin, top with 1 slice of cheese, the chicken, and the egg white. Enjoy!
Breakfast Option 2: Quick Korean Steamed Eggs
Macros: 42g Protein | 12g Fat | 2g Carbs | 308 calories
We all get tired of eggs but sometimes it’s not because of the eggs themselves but how they‘re prepared. These quick Korean steamed eggs breathe life back into an otherwise boring staple food item. They’re fluffy, a little soupy, and pair well with rice. All you need is a microwave and 5 minutes to make some of the best eggs you’ve probably never had. (Unless you’ve had Korean BBQ.) Makes 1 Serving
Groceries you need:
Eggs and egg whites
Chicken bone broth
Green onions
Fish sauce
Sesame oil
Rice (optional)
How to make it:
Combine 2 eggs, 4 egg whites, 1 cup of chicken bone broth, 1 chopped green onion, 1 tsp fish sauce, 1 tsp sesame oil, and 1/3 tsp of salt in a bowl. Mix well.
Add the bowl to the microwave and cover with a plate. Microwave for 5 minutes.
Remove and serve optionally with 1/2 cup rice. Enjoy!
Lunch Option 1: Smoked Salmon Poke Bowl
Macros: 51g Protein | 23g Fat | 42g Carbs | 567 calories
Meal prepping authentic poke bowls at home can be tough, especially if you can‘t find sushi-grade fish at the grocery store. That was until one day I discovered that the smoked salmon on my lox bagel has a similar texture to raw fish. (without the worry of getting sick.) Since I don’t quite trust myself to handle raw fish appropriately, these smoked salmon poke bowls have been my go-to when I‘m craving a poke bowl and want it quick. Makes 1 Serving
Groceries you need:
Sockeye smoked salmon
Edamame
Avocado
Green onions
Cucumbers
Carrots
Light mayo and Greek yogurt
Sriracha (optional)
Rice
How to make it:
Add 1/2 cup of cooked jasmine rice to a bowl.
Top with 6 oz of sockeye smoked salmon, 1/2 cup of edamame, 2 oz avocado, chopped carrots and cucumbers.
Mix 1 tbsp of greek yogurt, 1 tbsp light mayo, 1 tsp of sriracha.
Top the poke bowl with the sauce and thinly sliced green onions.
Lunch Option 2: Crispy Tortilla Supreme Pizza
Macros: 51g Protein | 21g Fat | 72g Carbs | 541 calories
This is one of those recipes I make all the time because I love thin crust pizza and thin crust supreme pizza even more. It usually takes a labor of love to make that kind of pizza with all the dough tossing and stretching, but that all gets eliminated with this tortilla pizza. All you have to do is get your toppings ready, crisp up the tortilla, add the toppings, bake the pizza, then you’re good to go.
Dinner Option 1: Chicken Piccata + Creamy Mashed Cauliflower
Macros: 61g Protein | 10g Fat | 17g Carbs | 425 calories
I’ve never been afraid of eating carbs, but sometimes I can feel my body telling me I don’t need any extra. That’s why I turn to low carb meals like this piccata to keep things delicious and a bit on the lighter side. This dish is one of the best low carb meals I’ve made to date and it’s the perfect choice if you have body type like mine, which tends to hold on to fat and carbs a bit more than the average person.
Dinner Option 2: Shrimp Sauté
Macros: 49g Protein | 22g Fat | 10g Carbs | 431 calories
Another great low carb meal that’s much quicker than dinner option 1. It’s really just an excuse to eat sautéed asparagus, but the shrimp and other vegetables go together with it well. If you’re not feeling like doing anything fancy for dinner, you can just whip this up in 20 minutes and enjoy the rest of your evening away from the kitchen. Makes 1 Serving
Groceries you need:
Shrimp, peeled and deveined
Asparagus, trimmed
Sliced baby bella mushrooms
Red onions
Butter and olive oil
Lemons
Basic seasonings
How to make it:
Toss 8 oz of shrimp in garlic powder, paprika, pepper, salt, and olive oil.
Toss the vegetables in the same seasonings and oil.
Sauté the shrimp in a pan preheated to medium-high for 5 minutes.
Add 10g of butter and lemon juice to the pan and coat the shrimp in it.
Remove the shrimp and bring the pan back up to medium-high heat.
Add the vegetables and cook for 4-5 minutes until the asparagus is just tender.
Remove from the pan and serve with the shrimp. Enjoy!
Dessert Option: Greek Yogurt Cheesecake Bowl
Macros: 33g Protein | 6g Fat | 24g Carbs | 278 calories
You know you’re not going to feel like making anything else after standing in the kitchen for 30 minutes or even longer than that, but you‘ll probably want dessert. This dessert is an easy way to just throw some ingredients in a bowl in 5 minutes and kick that dessert craving. Makes 1 Serving
Groceries you need:
0% fat Greek yogurt
Light cream cheese
Vanilla protein powder
Low-sugar fruit preserves (20 calories per serving)
Zero-calorie confectioner‘s sugar
Graham cracker squares
Vanilla extract
How to make:
Mix 3/4 cup non-fat Greek yogurt, 2 tbsp light cream cheese, 1/2 scoop vanilla protein powder in a bowl.
Add 2 tbsp of zero-calorie confectioner’s sugar or 1 tbsp of honey along with an 1/8 tsp of vanilla extract to the same bowl. Mix well.
Crush 1 graham cracker square and sprinkle it over the Greek yogurt mixture. Top with 1 tbsp of reduced-sugar fruit preserves. Now enjoy!
Dessert Option: Chocolate Peanut Butter Cup Bowl
Macros: 24g Protein | 2g Fat | 17g Carbs | 223 calories
Reese’s peanut butter cups are one of my favorite kinds of candy that I will probably only have once or twice a year. The calories and sugar are just too high for what you get, so I make this peanut butter cup bowl instead. It tastes 60-70% like a Reese‘s and really is just another throw some ingredients in a bowl recipe. Perfect for a quick after dinner dessert. Makes 1 Serving
Groceries you need:
PB2 powdered peanut butter
Vanilla protein powder
Zero-calorie sweetener
Graham cracker squares
Sugar-free chocolate chips
How to make:
Mix 5 tbsp of powdered peanut butter, 2 tbsp vanilla protein powder, 2 tbsp zero-calorie sweetener, and 4-5 tbsp of water together in a bowl. Add more water if needed for consistency.
Crush 1 graham cracker square and add half of it to the bowl and mix.
Add 30 sugar-free chocolate chips into the peanut butter and top with the other half of the crushed graham cracker square. Enjoy!
Thanks for stopping by! Check out the recipe archive if you need other meal ideas!
Eat Well,
Marcus Matkins