The Meal Plan 11
The Meal Plan 11
Full day of high-protein eating to reach over 170g protein during vacation
Hi everyone! Welcome to the 11th edition of The Meal Plan series on Protein Cuizine. Your guide to getting in more protein every day.
As I write this, I’m in Colorado Springs on vacation taking in the beautiful mountains and trying not to melt from the heat. The first night my girlfriend and I got here, we didn’t get great sleep because of the time zone change and our Airbnb’s proximity to a major road.
My body has been compensating for this by turning on the hunger hormone more than usual, leading me to crave fatty food every meal. Doesn’t help that Colorado Springs has a lot of great restaurants to choose from too. While I’m a big believer in enjoying yourself and being in the moment, I also don’t want to entirely be unhealthy just because I’m on vacation.
In this newsletter, I’m going to show everything I’m eating to hit my protein goal of 170 grams of protein, while enjoying some indulgent meals in the process. Let’s jump in!
Breakfast
Egg White Turkey Omelet + Bone Broth
Kicked off the day by breaking my fast with a cup of bone broth. It’s packed with nutrients and much easier on your stomach first thing in the morning. I followed that up with an egg white turkey omelet, which is a copycat of a breakfast item I’ve had at First Watch. I made it with about 4-5 egg whites, one egg, 3 slices of deli turkey, spinach, tomatoes, feta cheese, and sauteed onions. I thoroughly enjoyed this combination of ingredients and will probably have this in my normal breakfast rotation.
Macros
Fat: 14G
Carbs: 56G
Protein: 59G
Total Calories: 570
Snack
Two Fairlife Core Protein Shakes
I grabbed a couple of these from the convenience store on the way to our Airbnb. Tried looking for the elite version with 42g but they didn’t have them. These shakes worked perfectly for my sweet tooth because they tasted similar to a milkshake. What’s interesting is the carbs in these shakes were not that high. Fairlife must’ve removed them from the milk somehow. I’m not complaining though, it was just an excuse to have some fries or chips later!
Macros
Fat: 9G
Carbs: 16G
Protein: 52G
Total Calories : 340
Lunch
Al Pastor Torta
Saw a lot of Mexican restaurants with high ratings on Google while looking for nearby lunch spots. While I was perusing the menu, this Mexican sandwich called a “Torta” caught my eye. Tacos are usually what I order, but I’m so glad I didn’t this time. This sandwich was full of charred pork, fresh avocado, poblano peppers, lettuce, tomato, black beans, and oaxaca cheese. It’s one of the best sandwiches I’ve had in recent memory, and it was so large, that I didn’t even need a side of fries. Estimating the calories on this one was a challenge given that there are so many different kinds of torta out there. I‘ll probably make a low calorie version of this at some point.
Macros
Fat: 29G
Carbs: 56G
Protein: 37G
Total Calories: 650
Dinner
Korean Seoul Bowl
For the last meal of the day, we decided to go to an Asian fusion gastropub. I had difficulty choosing something from the menu since I liked all the options. After probably annoying the waiter, I ended up settling for this Bibimbap-like bowl with bulgogi beef. It surprisingly had a lot of beef which appeared to be about 6 ounces. Thank goodness it was surrounded by a lot of vegetables. This was my favorite meal of the day, and I was stuffed after this.
Macros
Fat: 22G
Carbs: 155G
Protein: 42G
Total Calories: 850
Dessert
Chocolate Crispy Wafers
Eating this dessert was completely unnecessary, but it’s vacation and who cares! I got my protein in for the day, so I had no problem treating myself to this healthier chocolate bar.
Fat: 13G
Carbs: 22G
Protein: 2G
Total Calories: 210
Totals: 87G Fat | 305G Carbs | 192G Protein | 2,620 calories
That’s everything I had for the day! Thanks for reading! I hope it gave you some inspiration for meeting your protein goals and also enjoying yourself.
Share it with a friend or family member if it did! See you later this week with a new high protein recipe.
Eat Well,
Marcus Matkins