High-Protein Meal Plan 31
Meal prep for the entire week including a Curried Chicken Salad + Protein Berry Crumble
Do you need a detox?
Nope. Just some high-protein meals to put your progress back on wheels.
After a vacation or holiday full of good eats, it’s tempting to punish your way back to progress with celery juice for breakfast and soup for lunch.
And it works until you get sick of the taste of flavored water and start feeling hungry again.
After all, going from burgers to prison food isn’t exactly a smooth transition.
So how about we make a better one?
Let’s switch to these 4 high-protein meals that take under 30 minutes and help you hit 165g of protein a day.
Because they taste like real food you actually want to eat, not punishment.
Adjust the calories and macros to fit your personal goals.
Here’s what’s on the menu:
Shakshuka
Curried Chicken Salad
Roasted Fish Quinoa Bowl
Microwave Berry Crumble
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Breakfast: Shakshuka
52g Protein | 14g Fat | 22g Carbs | 439 calories
There’s nothing more synonymous with brunch than Shakshuka. For me personally, it’s always been synonymous with having to make something on the side because it doesn’t have enough protein. Sure, the 6 eggs peeking out of the sauce are nice, but I’d need to eat all of them to get anywhere near my protein target. Instead of eating half a dozen eggs just to enjoy Shakshuka, I make this meal-prep friendly version. Here you’ll make the sauce first with some added protein, and then we’ll have the egg on top along with additional protein. It’s not entirely authentic, but it’s a beefed-up spiritual successor. Makes 4 Servings
Groceries you need:
Meat: 1 pack turkey bacon
Dairy: 1 carton egg whites, eggs, 2% cottage cheese, reduced-fat feta cheese
Produce: 2 red bell peppers, 1 yellow onion, cilantro, fresh garlic
Pantry: 28 oz can crushed tomatoes, olive oil, avocado oil spray
Seasonings: Smoked paprika, regular paprika, cumin, ground coriander, black pepper
How to make it:
Chop up 8 slices of turkey bacon, dice the bell peppers, dice the whole onion, and mince 2 cloves of garlic. Set aside.
Preheat a pan to medium and spray with avocado oil. Add the turkey bacon to cook for 2-3 minutes until lightly browned.
Add the bell peppers, onion, and garlic. Sauté for 3-4 minutes.
Sprinkle 2 tsp each of smoked paprika and regular paprika into the pan, then 1 tsp each of cumin and coriander. Toast for 30-40 seconds until fragrant.
Stir in the can of crushed tomatoes and mix. Simmer for 3-5 minutes until the sauce thickens.
Reduce the heat to low and stir in 1 1/3 cup cottage cheese. Taste for salt and add additional if needed. Drizzle with 1 tbsp olive oil and turn off the heat.
In a separate pan, scramble 3 cups of egg whites and fry 4 eggs to your liking. Season each lightly with salt & pepper.
Plate 1/4th of the shakshuka along with an egg and 3/4 cup of the egg whites. Top with 1 tbsp reduced-fat feta cheese and cilantro. Then breakfast is served!
Lunch: Curried Chicken Salad
46g Protein | 12g Fat | 46g Carbs | 490 calories
I’m normally not a fan of cold food, but man this summer has been beyond hot! There have been times I was so tired and sweaty after being outside that I didn’t feel like making anything to eat. That’s why this curried chicken salad is a great thing to have in your fridge for those moments. It helps cool you off a little bit with its freshness and comes together in under than 20 minutes. My secret to making it delicious and fast is using this smoked pre-cooked chicken I found at Trader Joe’s, but any rotisserie chicken or pre-cooked chicken will do! The macros includes 2 slices of sourdough bread. Makes 3 Servings
Groceries you need:
Meat: 16 oz pre-cooked chicken breast or 1 rotisserie chicken
Produce: Cilantro, green onions, 14 oz coleslaw mix, lemon
Pantry: Regular mayo, walnuts, crackers (optional)
Bakery: Sourdough bread
Dairy: Non-fat Greek yogurt
Spices: Curry powder, smoked paprika, garlic powder, black pepper
How to make it:
In a large bowl, mix 3 tbsp of Greek yogurt, 1 1/2 tbsp mayo, 1 tsp lemon juice, 1 tsp curry powder, 1/2 tsp smoked paprika, and 1/2 tsp garlic powder until well combined.
Chop or shred the chicken if needed. Add the chicken to the bowl and mix with the dressing.
Slice 2 green onions, chop 2 tbsp of cilantro, and crush 2 tbsp of chopped walnuts. Add it to the bowl along with 1 1/2 cups of coleslaw mix.
Mix until everything is fully coated. Taste and season with salt & pepper. Serve with sourdough bread or crackers. Enjoy!
Dinner: Roasted Fish Quinoa Bowl
42g Protein | 9g Fat | 50g Carbs | 455 calories
This is one of my go-to holiday reset meals. It fits all the criteria I’m looking for in a healthy meal, like being packed with flavor, high in fiber, and light on the stomach. It’s especially good if you like fish, but are afraid of cooking it wrong. This bowl calls for fish to be separated into pieces, so it blends in nicely with the other ingredients. You can overcook the fish to your heart’s content and it will still be tasty! Makes 6 Servings
Dessert: Microwave Berry Crumble
27g Protein | 4g Fat | 28g Carbs | 261 calories
I couldn’t say no to a Triple Berry Pie if my life depended on it, and thankfully, I no longer have to. This 5-minute microwaveable crumble scratches that itch perfectly. It’s tart just like a berry pie, but the granola crumble makes it special. It works so much better than oats since it’s already spiced and sweetened. Plus, if you crush the granola just a little bit, it stays crunchy when you turn it into a crumble. I can’t think of a protein dessert that’s easier or more delicious than this! Makes 1 Serving
Groceries you need:
Frozen aisle: 1 bag triple berry frozen fruit, light whipped topping
Pantry: Protein powder, low-sugar granola, zero-calorie sweetener, vanilla extract, cornstarch or arrowroot
Produce: Lemon
Dairy: Milk, Greek yogurt
How to make it:
Mix 3/4 cup of the berries with 1 tsp lemon juice, 1 tsp zero-calorie sweetener, 1 tsp cornstarch, and 1/4 tsp vanilla extract in a microwave-safe mug.
Microwave the berries for 1-1.5 minutes until thickened.
Lightly crush 1 1/2 tbsp of granola into smaller clusters in a bag.
Mix the granola with 1 scoop of protein powder, a pinch of salt, and 2-3 tbsp milk. Lightly clump the mix together with your hands until crumbles form.
Top the berries with the crumble and microwave for 1 minute. Top with 1 tbsp Greek yogurt or light whipped topping. Then dig in!
Thanks for reading! Stay healthy and savor every bite of the journey!
Eat Well,
Marcus Matkins