High-Protein Meal Plan 32

Meal prep for the entire week including a Southwest Breakfast Bagel + Kimchi Stew

Alright guys, it’s confession time again.

It’s Sunday afternoon and I haven’t meal prepped yet.

Usually by now, I would’ve at least done half of my meal prep, but life just happens sometimes.

Life this week looked like first-time house hunting, talking to mortgage lenders, personal training, catching up on laundry, and transitioning this newsletter back to free mode.

So I’m sure if you’ve had a week as crazy as mine, you’re probably heading into Monday with zero idea what to prep.

That’s why I’ve done the thinking for both of us with this high-protein meal plan.

Since we’re a little behind, we’ll need meals that are fairly quick to make on a weeknight, but still taste like we put a lot of effort into them.

To make that happen, we’ll be using flavor shortcuts like flavored bone broth and hummus to save time, plus a mix of fresh and sautéed veggies to add flavor and volume.

Once you’ve made everything, hitting 165g of protein a day should be easy!

Remember to adjust the calories and macros to fit your personal goals.

Here’s what’s on the menu:

• Southwest Breakfast Bagel

• Crispy Beef Hummus Plate

• Kimchi Stew

• Oatmeal Crème Pie Butter

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Breakfast: Southwest Breakfast Bagel

50g Protein | 15g Fat | 43g Carbs | 518 calories | Makes 4 Servings

Groceries you need:

• Meat: 1-2 packs Canadian bacon or turkey bacon

• Dairy: 1 carton egg whites, eggs, non-fat Greek yogurt, light cream cheese

• Produce: 1 red bell pepper, 1 yellow onion

• Bread: Sprouted grain bagels or Dave’s killer bagels

• Seasonings: Smoked paprika, regular paprika, cumin, black pepper, cayenne pepper

• Pantry: Chipotle hot sauce

How to make it:

1. Dice & sauté 1/2 cup each of bell pepper & onion. Remove from the pan and let cool.

2. Mix in a bowl:

   • 5 tbsp light cream cheese

   • 1/4 cup Greek yogurt

   • 2 tsp hot sauce

   • 1/2 tsp smoked paprika

   • 1/2 tsp garlic powder

   • 1/4 tsp cumin

3. Brown 12 oz of Canadian bacon or 12 slices turkey bacon.

4. Whisk 4 eggs with 12 egg whites and a dash of hot sauce. Pour into a pan and cook as a large omelet. Once done, slice into 4 portions and fold each into a square.

5. Toast a sprouted bagel. Spread cream cheese on both sides. Layer with one portion of folded eggs and 3 slices of bacon. Then dig in!

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Lunch: Crispy Beef Hummus Plate

37g Protein | 12g Fat | 46g Carbs | 393 calories | 5 Servings

Groceries you need:

• Meat: 2 lbs 90/10 ground beef

• Pantry: Olive oil, harissa paste

• Seasonings: Ground coriander, ground cumin, garlic powder

• Dairy: 16 oz hummus, reduced-fat feta cheese

• Produce: 1 sliced red onion, 1 chopped large cucumber, chopped cherry tomatoes, fresh parsley

How to make it:

1. Add 2 tbsp olive oil to a pan and preheat over medium-high heat.

2. Add the ground beef and cook for 15–20 minutes, breaking it up and stirring occasionally, until browned and slightly crispy. Cook for 8-10 minutes if you don’t want the crispy texture.

3. Season with 2 tbsp harissa paste, 2 tsp coriander, 1 tsp cumin, 1/2 tsp garlic powder, and 2 tsp salt. Cook for another 1–2 minutes.

4. In a large bowl, mix together hummus, red onion, cucumber, tomatoes, parsley, and feta.

5. Plate the hummus mixture and top with the crispy beef. Enjoy!

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Dinner: Korean Stew

59g Protein | 22g Fat | 11g Carbs | 503 calories | Makes 4 Servings

Groceries you need:

• Meat: 16 oz top sirloin steak or center-cut pork loin, 1 pack center-cut bacon

• Produce: 1 large container kimchi, 2 bundles green onions

• Pantry: 32 oz chicken bone broth (mushroom flavored if you can find it), soy sauce

• Dairy: Eggs, soft tofu

• Spices: Korean red pepper flakes (gochugaru), garlic powder, black pepper

• Other: Cooked jasmine rice

How to make it:

1. Roughly chop:

   • 8 slices center-cut bacon

   • 12 oz lean steak or pork

   • 4 cups kimchi

   • 4 green onions

   • 4 garlic cloves

   • 1 cup shiitake mushrooms

   • 1 small onion

2. Preheat a large pot over medium heat. Add the bacon and 1 tsp gochugaru. Sauté for 2–3 minutes.

3. Add the beef and lightly season with salt and pepper. Stir-fry with the bacon for another 2–3 minutes.

4. Add the chopped kimchi and stir-fry for another 2 minutes.

5. Toss in the onion and mushrooms, then pour in 6 cups of bone broth. Add about 3/4 cup of juice from the kimchi container. Bring to a boil.

6. Reduce heat and simmer for 5–6 minutes. Add 8 oz soft tofu and cook for 2 more minutes.

7. Turn off the heat. Taste for salt and dilute with water if needed. Add soy sauce if the salt level is not high enough for you.

8. Fry 4 eggs to your liking in a pan. Set aside.

9. Portion stew into 4 containers. Top each with chopped green onion and a fried egg. Optionally serve with jasmine rice and enjoy!

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Dessert: Oatmeal Crème Pie Butter

21g Protein | 9g Fat | 19g Carbs | 212 calories | Makes 4 Servings

Groceries you need:

• Dairy: Non-fat Greek yogurt

• Pantry: Ghee, protein powder, oat flour, rolled oats, molasses, zero-calorie sweetener, vanilla extract

• Frozen: Light whipped topping

• Spices: Cinnamon

How to make it:

1. In a large bowl, mix and cream 4 tbsp ghee and 6 tbsp zero-calorie sweetener until smooth.

2. Stir in 8 tbsp non-fat Greek yogurt, 8 tbsp light whipped topping, 4 tsp molasses, 2 tsp vanilla extract, 2 tsp cinnamon, and salt.

3. Add 6 scoops whey-casein protein powder and mix well.

4. Add 3/4 cup oat flour and mix. If it’s too soft, chill to firm. Top with rolled oats and enjoy!

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I appreciate you being here! Let’s crush our protein goals this week!

Eat Well,

Marcus Matkins

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