High-Protein Meal Plan 24
Meal prep for the entire week including a Cauliflower Shepherd's Pie and Lemon Blueberry Donuts.
The only thing I love more than my girlfriend…
Is absolutely nothing.
But 3 high-protein meals and a dessert that help me hit 170g protein certainly come as a close second.
Especially during snow-heavy weeks like this past one when my 9-5, workouts, overall energy, were just completely off.
I found myself craving comfort a lot more than usual, either by taking it easy or reaching for indulgent food.
So, this week’s meal plan is built around both of those elements: maximum flavor & minimal effort.
We’re leaning on store-bought sauces, a pre-made mix, dried spices, and proteins straight from the package to make meal prep as effortless as possible.
And with an egg drop breakfast sandwich, cauliflower shepherd’s pie, chicken vodka pasta, and lemon blueberry donuts on the menu, it’s going to be seriously delicious.
No fighting the devil on your left shoulder or forcing yourself to eat that salad you don’t really want.
Just simple, satisfying meals to get you through the week, whether it’s easy or tough.
Remember to adjust the calories and macros to your specific needs.
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Breakfast: Egg White Drop Sandwich
Macros: 45g Protein | 20g Fat | 25g Carbs | 469 calories
I know you’re probably thinking what the heck is an Egg Drop Sandwich? Well if you’ve ever had a breakfast sandwich from California chains like Egg Tuck before, then you’ve had an egg drop sandwich. It’s known for its fluffy eggs, soft bread, spicy aioli, sweet mayo, and cheese. We’re making a healthier version by using sprouted grain bread, egg whites, and adding additional components to beef up the protein. Even with these healthier swaps, this is an upgrade from a basic egg sandwich! Makes 1 Serving
Groceries you need:
Canadian or turkey bacon
Center-cut or Sunday bacon
Eggs & egg whites
Sprouted grain bread (70 calories per slice or less)
Greek yogurt
Light mayo
Honey
Sriracha
Light shredded cheese
Green onions
Avocado oil spray
How to make it:
Pan-fry 2 slices of center-cut bacon and 2 slices of Canadian bacon until crispy. Set aside.
Toast 2 slices of sprouted grain bread on one side only in the bacon fat.
Cook 4 egg whites (or egg beaters) with salt & pepper until 70% done. Stir in ¼ cup light shredded cheese and continue to cook the eggs until the cheese melts.
Mix 1 tbsp non-fat Greek yogurt with 2 tsp light mayo, sriracha, garlic powder, and salt. Mix 1 tbsp light mayo with 1 tsp honey.
Spread sriracha sauce on the bottom bread slice. Layer turkey bacon, cheesy eggs, crispy bacon, then drizzle the sweet mayo sauce and top with chopped green onions. Close the sandwich then dig in!
Lunch: Deconstructed Cauli Shepherd’s Pie
Macros: 42g Protein | 14g Fat | 26g Carbs | 407 calories
This is going to sound weird, but I think I’ve never had a proper shepherd’s pie in my life. I wanted to give it a try since I planned on making mashed cauliflower as a side dish anyway then I realized too late that I didn’t have any right-sized baking dishes. So I improvised and made this deconstructed version with the same basic elements as a traditional shepherd’s pie. You’ll notice that this recipe doesn’t have tomatoes or tomato paste. That’s just a preference thing because I feel like it takes away from the taste of the meat, but feel free to add it in if you like! Makes 5-6 Servings
Groceries you need:
2 lbs 93/7 ground beef
Garlic powder & onion powder
Beef bone broth
1 pack frozen sweet peas
1 large yellow onion, chopped
Dried rosemary & thyme
Worcestershire sauce
Cornstarch
Light shredded cheese
36 oz cauliflower florets
Cottage cheese
Light or whipped butter
Light sour cream
Grated parmesan
Dried chives (optional)
Avocado oil spray
How to make it:
Preheat the oven to 425°F. Spread the cauliflower florets on a baking sheet and spray lightly with avocado oil. Season with 1 tbsp garlic powder, 1.5 tsp onion powder, salt, and pepper to taste. Roast for 30-45 minutes until tender and golden brown.
While the cauliflower roasts, heat a pan over medium-high heat and coat it with avocado cooking spray. Add the ground beef and let it sear undisturbed for 1 minute.
Break up the beef and cook until browned. Add chopped onion and cook until translucent. Season with 1 tsp rosemary, 1 tsp garlic powder, ½ tsp thyme, ½ tsp paprika, salt, and pepper.
Pour in 1 cup of beef bone broth and 2 tsp Worcestershire sauce. Simmer for 5 minutes, then add 12 oz of frozen sweet green peas. Cook for about 3 minutes, until peas are tender but not mushy.
In a small bowl, mix 1 tsp cornstarch with 1 tbsp water (use more cornstarch if you prefer a thicker consistency). Pour the slurry into the pan, stir well, and simmer for 1 more minute until the mixture thickens. Turn off the heat.
Remove the roasted cauliflower from the oven and transfer to a blender, food processor, or large bowl. Add 2 tbsp light butter, 2 tbsp light sour cream, 2 tbsp parmesan cheese, and ¾ cup cottage cheese. Blend or mash until smooth. Season with salt to taste.
Plate the mashed cauliflower and shepherd’s pie filling, then top with light shredded cheese if desired. Bon Appétit!
Dinner: Chicken Vodka Pasta
Macros: 55g Protein | 13g Fat | 64g Carbs | 569 calories
Since lunch was light on the carbs, I decided to play catch up and make pasta again this week. I’ve never quite understood why pasta has always been seen as a food not fit for weight loss. All you have to do is restrict the use of so much oil, use protein pasta, and top the pasta with a big serving of protein. Sure, it could be higher in protein and lower in calories if we made it from scratch in every possible way. However, it’s no secret that some store-bought sauces taste better and save us time. Two things that can make it worth the extra calories. Makes 6 Servings
Groceries you need:
1 lb penne protein pasta
6 chicken breasts
24 oz jar vodka sauce (I used Rao’s)
1 yellow onion, chopped
Center-cut or Sunday bacon, chopped
Grated parmesan cheese
Italian seasoning
Fresh garlic
Avocado oil spray
How to make it:
Preheat the oven to 350°F. Fill up a large pot with water and season heavily with salt. Set to medium-high heat to bring it up to a boil. Finely chop the yellow onion, 2 slices of bacon, and 2 cloves of garlic.
While the water begins to boil, spray a large pan with cooking spray and preheat to medium-high heat. Season the chicken breasts with salt & pepper then add to the pan to sear on each side for 4-5 minutes.
Once each side is golden brown, remove from the pan and place on a baking sheet. Add to the oven to finish cooking for 10-15 minutes.
Spray the pan again and add the bacon. Cook for a few minutes, then add the onions and garlic. Sauté for 3-4 minutes.
Pour in the vodka sauce and stir well. Top the pan with a lid and let simmer for 10-15 minutes.
Add the pasta to the water and cook according to package directions. Before draining the pasta, reserve 1/4 cup of the pasta water.
Drain the pasta and pour the pasta water into the sauce. Simmer the sauce for a few more minutes. Add the cooked pasta in with the sauce and mix until well coated.
Plate 1.5 cups of pasta with about 6 oz of sliced chicken breast. Top with Italian seasoning and parmesan then dig in!
Dessert: Blueberry Lemon Donuts
Macros: 15g Protein | 5g Fat | 13g Carbs | 155 calories
A few months ago I bought a bunch of protein pancake mix while there was a sale and proceeded to do nothing with it. One of my big goals this year is to eventually use up everything in my pantry and this pancake mix came to mind for donuts. It’s perfect because it removes the need to have so many specific dry ingredients for protein baked goods. You just dump the mix into the bowl, add your wet ingredients, and then you’re ready to start making some donuts. I had two donuts myself to round out my protein for the day. 6 Servings
Groceries you need:
Protein pancake mix
Protein powder
Fresh blueberries
Non-fat Greek yogurt
Skim milk (Fairlife if you can find it)
Eggs
Lemon
Vanilla extract
Ghee or butter
Zero-calorie sweetener (blend it to make it powdered)
How to make it:
Preheat the oven to 350°F. In a bowl, mix 1 cup of protein pancake mix, 2 tbsp sweetener, and the zest of half a lemon.
In another bowl, mix 1/2 cup non-fat Greek yogurt, 3 tbsp skim milk, 1 egg, 1 egg yolk, and 1 tbsp melted ghee.
Add the wet ingredients to the dry. Don’t overmix. Lightly coat 1/3 cup of blueberries with pancake mix, then fold them into the batter.
Spray a donut pan with cooking spray. Spoon the batter evenly into each mold and shape into donuts. Push in a few more blueberries into each mold, if desired.
Bake the donuts for 12-15 minutes. Make the icing by mixing 1 scoop of protein powder, 1 tbsp lemon juice, 2 tbsp powdered sweetener, 2-4 tbsp of skim milk, 1/4 tsp vanilla extract. Adjust sweetener to taste.
Let donuts cool then top with the icing. Finish with more lemon zest if desired. Enjoy!
You’re awesome for reading all the way to the end! I don’t take your attention lightly. Keep crushing your fitness goals and enjoy the recipes!
Eat Well,
Marcus Matkins