High-Protein Meal Plan 29
Meal prep for the entire week including a Breakfast Quesadilla + Chick-fil-A style Grilled Nuggets
I can’t do this.
That’s what I told myself after batch number nine of protein cookies that still tasted like chocolate-covered pencil shavings.
Lately, I’ve been so deep in making these Frankenstein creations that I haven’t had much time for anything else besides work and working out.
That’s led me to lean, yet again, on some pretty barebones meals for the past week, which don’t require a lot of mental energy.
We’re talking 30 minutes or less cooking time. No-boil noodles. Frozen fries. Overlapping cooking steps to save time and your sanity.
These meals were a lifesaver for me, and I bet they’ll be a lifesaver for you too.
Which is why I’ve put these meals in this high-protein meal plan.
Together, they’ll help you hit 170g of protein for very few calories, leaving you room to add any sauces or snacks that you’d like.
Just make sure to adjust calories and macros based on your personal goals!
Here’s what’s on the menu:
Breakfast Quesdillas
“Grilled” Nuggets & Fries
Lazy Lasagna
Donut Protein Shake
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Breakfast: Breakfast Quesadillas
Macros: 55g Protein | 22g Fat | 27g Carbs | 525 calories
I literally made this after being completely manipulated by a perfect picture of the Taco Bell breakfast crunchwrap. It made me want cheese, eggs, hashbrowns, and pork sausage. I knew I couldn’t realistically have all of that without inflating like a balloon, so I settled on making this breakfast quesadilla instead. It’s no crunchwrap, but it’s absolutely delicious in its own right. You get to have real bacon and the same toasty flavor of a crunchwrap. Plus, there’s a wonderful green chili sauce to go with it that will keep you satisfied until the afternoon. Makes 4 Servings of 2 Quesadillas
Groceries you need:
Dairy: 1 carton egg whites, eggs, light shredded Mexican cheese, non-fat Greek yogurt
Produce: Green onions
Pantry: 8-inch low-carb tortillas, canned green chilis
Seasonings: Hot sauce, dried dill, dried parsley, garlic powder, onion powder
1 pack center-cut bacon
Lemon juice
Avocado oil spray
How to make it:
Blend 1 cup non-fat Greek yogurt, 4 oz green Chiles, 3 tsp lemon juice, 2 tsp dried dill, 2 tsp dried parsley, 2 tsp garlic powder, and 1 tsp onion powder until smooth. Set aside. Chop 2 green onions.
Cook 8 slices of bacon until crispy, keeping the fat in the pan.
In the bacon fat, scramble the 4 eggs and 12 egg whites with salt, pepper, and hot sauce.
Place eggs, bacon, green onion, and cheese on half the tortilla, then fold.
Toast both sides of the quesadilla in a pan until golden. Serve with the sauce. Enjoy!
Lunch: “Grilled” Nuggets & Fries
Macros per serving : 49g Protein | 13g Fat | 32g Carbs | 454 calories
My go-to macro-friendly order at Chick-Fil-A used to be regular fried nuggets and a big order of the grilled nuggets. That would be my dinner on Friday nights if I had a taste for something different. However, my local store has been making some pretty abysmal nuggets over the past year, along with the fact that Chick-fil-A itself turned away from the “no antibiotics ever” chicken. After almost a year of a nugget-free lifestyle, I wanted to try and recreate one of my favorite fast food meals. Makes 4 Servings
Groceries you need:
Meat: 40 oz boneless skinless chicken breast
Frozen: 2 packs thick-cut frozen fries (4-5g fat per serving)
Pantry: Light mayo, low-sugar BBQ sauce, pickles, liquid smoke
Spices: Smoked paprika, ground mustard, garlic powder, onion powder, black pepper, cayenne pepper
How to make it:
Cut the chicken into bite-sized pieces. In a large bowl, combine chicken with 3 tbsp light mayo, 2 tbsp pickle juice, 1 tsp liquid smoke, 3 tsp smoked paprika, 3 tsp garlic powder, 2 tsp ground mustard, 2 tsp onion powder, 2 tsp black pepper, 2 tsp salt, and 1 tsp cayenne pepper. Mix well to coat.
Let it sit for 10–15 minutes. Preheat the oven for the fries according to package directions. Spread 400g of fries on a baking sheet and add them to the oven to bake.
Preheat the air fryer to 400°F or a pan to medium-high heat. Add the nuggets to the air fryer in batches to cook for 6–8 minutes, flipping halfway, until golden.
Alternatively, sear the chicken in batches in a pan for 3–4 min per side until cooked through.
Portion out the nuggets and fries evenly. Serve with a 2-3 tablespoons of low-sugar BBQ sauce or sauce of your choice. Enjoy!
Dinner: Lazy Lasagna
Macros: 41g Protein | 17g Fat | 32g Carbs | 438 calories
I know Lasagna isn’t that hard to make, but I guess because I don’t make it that often, I kind of forget the right ratios and steps. I always find myself having to reference a recipe the entire prep time, which causes it to take way longer than it should. I started making lasagna in this “lazier” way because I found it easier to remember how to make a meat sauce, dump it on a plate, and top it with a lasagna sandwich. It may not have the crazy layers and cheese pull, but to me it looks cooler on a plate anyways and like a wise person once said, “we eat with our eyes first.” Makes 6 Servings
Dessert: Donut Protein Shake
Macros: 25g Protein | 6g Fat | 32g Carbs | 256 calories
I can never stop at one donut when I start, which is especially a problem when you’re having sugary air like Krispy Kreme. I wanted to find a way to stretch the donut experience, and this shake has been my go-to way to do it. No longer do I have to pray for the strength not to eat a half-dozen of donuts by myself. Once I have this shake, I’m already too full to even think about having two donuts. Makes 1 Serving
Thanks for reading! Wishing you continued success in your health journey!
Eat Well,
Marcus Matkins