Meal Plan: High Protein Meal Plan
Aim to consume 1g of protein per pound of body weight. This should bring you to around 150-170g of protein per day.Protein is used the most effectively when it is spread across the day, so look to implement high protein in each meal and snack.
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast.
Eggs are a good source of protein with 6g of protein per egg.
Breakfast options are:
- 3 poached eggs
- 1 slice of whole wheat bread
- 1/2 avocado
Calories:~420 kcal Protein:~24 g Carbs:~25 g Fat:~27 g
Alternative:
- 1 cup greek yogurt
- ½ cup granola
- Banana or berries
Calories:~450 kcal Protein:~29 g Carbs:~60 g Fat:~8 g
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
During this phase look to consume trail mixes, nut or seed bars, small nut-butter sandwiches, dates, and bananas each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training.
Whey protein powder and vegan protein powder (soy, pea…) are both good options.
Aim for about 30g of protein in your recovery shake.
Options include:
Lunch
High protein lunch options are:
Chicken burrito bowl:
- Grilled chicken
- Beans or lentils
- Brown rice, or quinoa
- Salsa
Calories: 550–700 kcal Protein: 45–55 g Carbs: 65–85 g Fat: 10–18 g
Lentil Chickpea salad:
- Cooked lentils
- Chickpeas
- A small amount of grilled chicken
- Feta
- Cucumber, red onion, bell pepper, parsley, cherry tomatoes
- Dressing
Calories: 500–650 kcal Protein: 35–50 g Carbs: 50–65 g Fat: 12–22 g
Tuna fritters
- Canned tuna
- Egg
- Oats
- Green onion
- BBQ sauce
Calories: 300–400 kcal Protein: 30–40 g Carbs: 15–25 g Fat: 8–15 g
Afternoon Snack
Including about 10g of protein in an afternoon snack will help you hit your goal and stay satiated. Some good high protein options are:
- Apple and peanut butter
- Mixed nuts
- Hummus with carrots and cucumber
Dinner
Some high protein dinner ideas:
Chicken and Lentil pasta:
- Whole wheat pasta
- Grilled chicken or turkey breast
- Cooked lentils
- Onion, garlic and spinach
- Olive oil, oregano and basil
- Parmesan
Calories: 600–700 kcal Protein: 50–60 g Carbs: 65–80 g Fat: 15–20 g
Tofu stir fry
- Firm tofu, cubed
- Edamame
- Broccoli, bell peppers, carrots
- Soy sauce, garlic, ginger
- Brown rice or whole wheat noodles
Calories: 450–550 kcal Protein: 25–35 g Carbs: 45–65 g Fat: 15–22 g
Lentil and turkey chili:
- Lean ground turkey
- Lentils
- Kidney or black beans
- Tomatoes
- Onion, garlic, chili powder, cumin
Calories: 500–650 kcal Protein: 45–55 g Carbs: 45–60 g Fat: 12–20 g
Evening Snack
A high protein evening snack will help muscle synthesis and recovery while you sleep. A great high protein option is:
- Greek yogurt or cottage cheese (higher protein) with nuts and fruit
Calories: 250-350 kcal Protein: 25-35 g Carbs: 20-35 g Fat: 10-15 g
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
