High-Protein Meal Plan 17
Meal prep for the entire week including a lentil breakfast bowl and Korean rice bowl.
If you find consuming 1g of protein per pound of body weight hard sometimes, you’re not alone.
Unless you have a cabinet stocked with protein bars and ready-made shakes at your disposal, you really have to put some thought into how you’ll hit that goal daily.
Even though I make high-protein recipes all the time, if I’m having a particularly tough day (or even week) at work there are times when I legitimately don’t have the mental capacity to think of what to eat.
Since my head is fairly clear right now, I’m sharing how I plan to hit 180g of protein every day this week so both you and I can stay on track.
With this plan, you’ll be covered from breakfast all the way to dessert so you won’t need to think much about how you’re going to reach your own protein goal.
Just remember to adjust the calories and macros to your specific needs.
If you’d like help with creating your own personalized weekly meal plan for weight loss, shoot me a message with PLAN at marcus1guy@gmail.com.
Breakfast: Lentil Breakfast Bowl
Macros: 50g Protein | 17g Fat | 38g Carbs | 489 calories per serving
This breakfast bowl at first doesn’t seem like the ingredients would taste all that good together, but I’m telling you that this combo will blow your mind. The freshness from the tomatoes, the variety of textures from the vegetables, and the creaminess of the goat cheese put some of those typical breakfast bowls to shame. It also doesn’t hurt that this bowl is packed with fiber and nutrients to get the day started on the right foot. Makes 1 Serving
Groceries you need:
Green lentils
1 lb 90/10 ground bison or beef
Eggs
Egg whites
Broccoli florets
Shitake mushrooms
Cherry tomatoes
Goat cheese
Italian seasoning
Cooking spray
How to make it:
Start cooking 1 cup of lentils according to package directions.
Meanwhile, brown the meat. Season it with 1 tsp salt and 1 tsp Italian seasoning.
In the same pan sauté broccoli, shiitake mushrooms, and halved cherry tomatoes for 2-3 minutes. Season with garlic powder and salt.
Remove the veggies. In a bowl, mix 2 eggs and 2 eggs whites in a bowl.
Scramble the eggs in the pan, then season with salt & pepper.
To a serving bowl, add 1/2 cup cooked lentils, 2.5 ounces of the meat, the eggs, and the veggies.
Top with 0.5 oz of goat cheese if desired. Then it’s time to eat!
Lunch: Blackened Chicken Tacos
Macros: 59g Protein | 9g Fat | 34g Carbs | 498 calories
Tacos always manage to make chicken breast seem more interesting than it is and these tacos are no exception. They’re sweet and spicy but not overwhelming which makes them all the more enjoyable. I like to grab some pre-made mango salsa from the deli section at the store and a pre-made blackened seasoning, so the prep time goes significantly down. The rough ingredients however for the blackened seasoning are below if you have a well-stocked pantry! Macros are also for 3 tacos as well. Makes 4 Servings
Groceries you need:
2 lbs boneless skinless chicken breasts
Store-bought mango salsa or mango pico de gallo
Blackened seasoning: Paprika, thyme, oregano, cayenne pepper, garlic powder, onion powder black pepper, and salt.
Corn tortillas
Light sour cream
Substitutions: light mayo or Greek yogurt
Cilantro
How to make it:
Season the chicken cutlets with the blackened seasoning on both sides.
Cook the chicken in a pan coated with cooking spray until browned on each side. Remove, let rest, then cut into slices.
Warm 2 corn tortillas in a pan or microwave.
Add 1 tsp of light sour cream or light mayo to the bottom of the tortillas. Add the chicken slices.
Top the chicken with mango salsa or pico de gallo. Then top the tacos with cilantro and your favorite hot sauce. Enjoy!
Dinner: Bibimbap
Macros: 40g Protein | 10g Fat | 47g Carbs | 473 calories
Without a doubt, my favorite meal of all time. I remember I wasn’t into vegetables that much until I tried this dish. It’s so good I could eat for breakfast. This version is a bit lighter on the rice or condiments compared to what you’d get at a restaurant, so the calories remain reasonable. You won’t see traditional ingredients like gochujang or tons of sesame oil but it’s still delicious as is! Makes 4 Servings
Groceries you need:
2 lbs thinly sliced flank steak or 96/4 ground beef
Various vegetables: Zucchini, shredded carrots, bean sprouts, green onions, spinach, shitake mushrooms.
Cooked jasmine rice
Sriracha
Soy sauce
Sesame oil
Zero-calorie sweetener (I use Monkfruit)
Garlic cloves
Fresh ginger
Garlic powder
Cooking spray
How to make it:
Slice the mushrooms and zucchini thinly, then chop the green onions. Mince 1 thumb of ginger and 3 cloves of garlic.
In a bowl, mix 6 tbsp sriracha, 1.5 tsp soy sauce, 3 tsp sweetener, 3 tsp sesame oil, and 2 tsp garlic powder. Set aside.
Preheat a pan over medium-high heat and coat with cooking spray. Add the carrots, season with salt & pepper, and cook for 3-4 minutes. Remove from the pan.
Cook the remaining vegetables in batches, repeating the process from step 3 for each batch.
Coat the pan with cooking spray again, then add the minced ginger and garlic. Cook for 15-20 seconds until fragrant, then add the beef.
Brown the beef, breaking it into pieces. Season with 6 tbsp soy sauce and 2 tbsp sweetener. Cook until the liquid reduces, then remove from the pan.
In the same pan, fry an egg to your liking.
To serve, place 1/2 cup of cooked rice on a plate. Arrange the vegetables and beef around the rice. Top the rice with the fried egg, then spoon the sauce over top of everything. Dig in and enjoy!
Dessert: Oreo Progurt Bowl
Macros: 31g Protein | 8g Fat | 28g Carbs | 303 calories
Oreo ice cream, oreo milkshakes, anything oreo really will do it for me. Instead of buying premade oreo yogurt from the store that probably has a ton of extra added sugar, I just like to keep a cookies n’cream protein powder on hand at all times. Don’t worry though, if you don’t feel like forking out the money for another protein powder I have a substitution you can use below. Makes 1 Serving
Groceries you need:
Oreo protein powder
Substitution: Mix 1-2 tbsp Oreo pudding mix with 1 scoop of vanilla protein powder.
Non-fat Greek yogurt
Oreo thins
Light whipped topping
Zero-calorie sweetener
How to make it:
Mix 1 scoop of Oreo protein powder with 1/2 cup of Greek yogurt and sweetener to taste.
Top with some light whipped topping and 3-4 crushed Oreo thins.
Thanks for stopping by! I hope this meal plan helps you reach your fitness goals and makes it a little bit easier to get there. Keep going and enjoy the recipes!
Eat Well,
Marcus Matkins