High-Protein Meal Plan 15
6 high-protein meals for the week including a breakfast burrito and a hummus plate
Victory can defeat you.
If you let the initial success of a little weight loss make you too comfortable. I’ve done it a thousand times myself where I:
Reward myself with a favorite food
Don’t track my calories as much
Skip the gym an extra day
All for making a little progress. While I’m super excited about being down 2 pounds since the last meal plan, I intend to avoid that trap and double down on the things giving me the progress.
So let’s keep our foot on the gas pedal with a new set of high-protein meals this week, shall we?
Following the theme of last week, these meals are still simple to make and each takes less than an hour to put together. Some of them have a bit more volume in terms of having a bigger size and more vegetables.
I’m personally doing this to sort of compensate for the hunger I’ve been feeling in between meals so I won’t feel lethargic or light-headed going into any of my workouts.
You’ll also notice that many of the more carb-heavy meals are in the dinner section which is on purpose. I’ve been saving my carbs for meals right before bed to help get me sleepier.
Of course, you don’t have to do this but I’ve noticed from tracking my sleep that there have been some noticeable improvements by doing this. Since we don’t have much time before it’s vacation time we need everything we can get to help us lose weight.
This week’s meal plan includes 2 options each for breakfast, lunch, and dinner plus 1 dessert. I don’t have anything new for dessert this week but I’m working on a super easy high-protein ice cream that is coming very soon!
If you need dessert ideas, check out the recipe archive.
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I hope you find this meal plan helpful for your own weight loss journey.
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Breakfast Option 1: Breakfast Burrito
Macros: 30g Protein | 14 Fat | 20g Carbs | 300 calories per burrito
For some odd reason, I’ve been craving random fast-food breakfast items I haven’t had since the 2010s. McDonald’s of course was the first place top of mind. Their breakfast burrito was the stuff of legends when I didn’t even know how to cook an egg. Now I wonder why everyone doesn’t just make their own at home. It’s way better since you control the contents and there’s no worry about 30% of your burrito being a big bite of tortilla. This lower-calorie breakfast burrito comes together in less than 15 minutes and has been my favorite way to start the day. Makes 2 Servings
Groceries you need:
1 pound of 93/7 ground beef
Low-carb tortillas (I used La Banderita)
Eggs and egg whites
Thinly sliced cheese or low-fat shredded cheese
Butter
Hot sauce
Store-bought pico de gallo or fresh salsa
Garlic powder, onion powder, dried sage, dried thyme
Crushed red pepper, black pepper, and salt
How to make it:
Season 1 pound of 93/7 ground beef with 3/4 tsp salt, 1/2 tsp garlic powder and sage.
Then add 1/4 tsp each of black pepper, thyme, onion powder, and crushed red pepper.
Mix up one egg and two egg whites. Season with salt & pepper plus a few dashes of hot sauce.
Add the 5g of butter and the eggs to a preheated pan. Cook until done and remove from the pan.
Top the cooked eggs with 2 tbsp of a store-bought pico de gallo or fresh salsa.
Grab two low-carb tortillas, and add one slice or serving of low-fat cheese to each.
Top each with 3 oz of cooked beef, followed by half the eggs and pico de gallo. Close the burritos.
Add them to the microwave with a damp paper towel and heat up for 30-40 seconds. Eat one or both. Enjoy!
Breakfast Option 2: Korean Egg White Omelette
Macros: 36g Protein | 15g Fat | 5g Carbs | 305 calories
I know you’ve got to be thinking “Marcus, yet another Korean recipe for breakfast?” My love for Korean food knows no bounds and I’m not ashamed to admit it. As I’ve said before, it’s an underrated cuisine for weight loss and I intend to keep using it since it turns rather bland food items into meals I look forward to eating. This egg white omelette is the perfect example. I’m not usually crazy about them because they’re usually missing all the butter you’d normally use to make a proper omelette. You’re not going to even care about that when you try this sweet and creamy concoction. You’ll probably also like the decent serving of vegetables and egg yolk nutrients you’re getting in it. Highly recommend trying this if you’re tired of the same old egg whites. Makes 1 Serving
Groceries you need:
Eggs and egg whites
Turkey bacon
Low-fat American or shredded cheese
Cabbage slaw mix or cabbage salad mix
No sugar-added ketchup
Light mayo
Zero-calorie sweetener
Green onions
Salt & pepper
How to make it:
Mix 4 egg whites and 1 egg in a bowl. Season with salt, pepper, and the sweetener.
Cut the turkey bacon into bite-size pieces and add them to a pan preheated to medium. Cook to desired crispiness.
Add the cabbage mix to cook for 30-40 seconds then pour in the egg whites.
Place a lid on the pan and continue to cook the omelette until most liquid on top has evaporated.
Add 1 serving of cheese and fold the omelette.
Top with 1-2 tbsp of the ketchup, 1 tbsp light mayo, and garnish with green onions.
Lunch Option 1: High-Protein Charcuterie
Macros: 51g Protein | 24g Fat | 44g Carbs | 594 calories
Picture yourself on the Italian coast, sipping wine, and having a picnic on the beach with your favorite person. You’re enjoying the weather, the vibes, and the little morsels of food you take in between pauses of a great conversation. That’s what I imagine when I’m eating this charcuterie board at home. The selection of foods on the board just screams relaxation and fun because you get to take time with your food and try new things out. The beauty of charcuterie is there’s zero cooking involved and it can easily be adapted to fit whatever’s in your grocery store. I encourage you to change some of the ingredients to your liking but make sure 3 out of 4 of the meats you pick are low in fat. Lastly, keep the cheeses and spreads as low-calorie as possible. Makes 1 Serving
Groceries you need:
Turkey pepperoni
Rosemary ham
Salami
Coppa Americano or prosciutto
Sliced black olives
Small pickles (like cornichons)
Fat-free feta cheese
Pub cheese spread
Apple butter or low-sugar preserves
Thin crackers
How to make it:
Roughly chop 2-3 slices of the ham. Arrange the ham and 1 serving of the other meats around the edge of a cutting board.
Fill in the rest of the cutting board’s outer edge with crackers, olives, and pickles.
Add the cheese and fruit spread in the middle of the board. Serve and enjoy!
Lunch Option 2: Olive Garden Chicken Salad
Macros: 44g Protein | 24g Fat | 18g Carbs | 468 calories
If charcuterie seems too fancy for lunch, this classic “Italian” salad isn’t a bad idea. Unlike most salads, this one doesn’t have to rely entirely on a dressing that takes the total calories to the moon for the flavor. The tanginess from the peppers, saltiness from the olives, crunchiness from the croutons, and all the other components give you serious deliciousness in every bite. Even with all of that, I must admit that the homemade dressing brings the whole thing to another level. It just requires a decent amount of ingredients, so I’d opt for a low-calorie Italian dressing from the store if you’re on a time crunch. Make 2 servings
Dinner Option 1: Hummus Plate
Macros: 48g Protein | 14g Fat | 50g Carbs | 515 calories
My girlfriend asks me to make this meal all the time, so it was bound to make the meal prep cut again. Until I started binge-watching Ethan Chlebowski’s videos on YouTube I never knew this particular combination of ingredients could go so well together. Sweet potatoes and hummus? My brain still takes a minute to process what’s happening when I take the first bite of it. It’s a unique meal and an excellent way to get in some vegetables without having to force it. Feel free to swap out some of the vegetables with your favorites. Keep the sweet potatoes though. Makes 5-6 servings
Groceries you need:
2 lbs of 93/7 or 96/4 ground turkey/beef
32 oz hummus
Fat-free feta cheese
Sweet potatoes
Cherry tomatoes
Broccoli florets
Cucumbers
Red onions
Sriracha
Cooking spray (like avocado oil)
How to make it:
Preheat the oven to425°F. Chop the sweet potatoes into cubes and spray lightly with cooking oil. Season with salt & pepper and give it a good mix.
Coat a sheet pan with the same cooking spray and add the potatoes. Roast in the oven for about 30-40 minutes, turning halfway through cooking.
Meanwhile, prep the other vegetables by halving the tomatoes and broccoli. Cut the cucumbers into thin slices and the red onions into long pieces.
Preheat a pan to medium-high heat and coat with cooking spray. Add the ground beef and brown. Season with 1 1/2 tsp salt, 2 tsp garlic powder, 2 tsp sriracha, and some dried oregano if you have it. (Start with less salt if you prefer)
Give the beef a good stir and cook for an additional minute then remove from the pan.
On a plate, spread 3 tbsp of hummus in the middle. Top with 5 oz of the beef and 2 oz of fat-free feta cheese. Add all of the vegetables around it in a circle. Enjoy!
Dinner Option 2: Spaghetti Carbonara
Macros: 31g Protein | 11g Fat | 33g Carbs | 431 calories
Who doesn’t love some pasta for dinner? Carbonara has always been my go-to pasta but I can’t have pasta covered in fat too often on a cut. With a few ingredient swaps like high-protein pasta and low-fat smoky meat, you can make a really solid carbonara in less than 20 minutes. Considering how low the fat is, the flavor is about 70%-80% of the way there which I can deal with. If you add some chicken or turkey bacon to it, you can make this even higher in protein. Makes 4 Servings
Dessert: Apple Crumble Bowl
Macros: 24g Protein | 7g Fat | 22g Carbs | 250 calories
I dream of the day when someone will create a high-protein apple pie that’s guilt-free, but until then I’ll just have to settle for this apple crumble. It’s become one of my go-to favorite desserts since it can be made in less than 10 minutes and you don’t have to worry about having a particular kind of protein powder. I used to just eat protein bars for dessert, but I much prefer something fruity and caramelized like this. Makes 1 Serving
Thanks for stopping by! Don’t forget to check out the recipe archive if you need other meal ideas!
Eat Well,
Marcus Matkins