Day 1

Breakfast

• Greek yogurt parfait: 1 cup plain Greek yogurt, 1/2 cup mixed berries, 1 tbsp almonds or walnuts, 

• Protein: ~20g

Snack

• Cottage cheese with pineapple: 1/2 cup low-fat cottage cheese, 1/2 cup pineapple chunks.

• Protein: ~14g

Lunch

• Grilled chicken salad: 4 oz grilled chicken breast, mixed greens, cucumber, tomatoes, avocado, and 2 tbsp olive oil vinaigrette.

• Protein: ~30g

Snack

• Protein smoothie: 2 scoops chocolate protein powder (Arbonne is my favorite), 1/2 cup almond milk, ½ frozen banana, 1 tbsp almond butter, ice.

• Protein: ~20g

Dinner

• Salmon with quinoa and roasted veggies: 4 oz grilled salmon, 1/2 cup cooked quinoa, roasted broccoli, and bell peppers.

• Protein: ~30g

• Total Protein for Day 1: ~114g

Day 2

Breakfast

• Veggie omelet with turkey sausage: 2 eggs, 1/4 cup egg whites, spinach, mushrooms, 1 oz feta cheese, and 2 small turkey sausage links.

• Protein: ~30g

Snack

• Hard-boiled eggs: 2 hard-boiled eggs with 1 small apple.

• Protein: ~12g

Lunch

• Turkey and avocado wrap: 4 oz deli turkey, whole wheat wrap, avocado, spinach, and mustard. Serve with a side of baby carrots.

• Protein: ~25g

Snack

• Edamame and almonds: 1/2 cup edamame and 10 almonds.

• Protein: ~15g

Dinner

• Beef stir-fry: 4 oz lean beef, 1 cup stir-fry veggies (broccoli, bell peppers, snap peas), 1/2 cup brown rice, and low-sodium soy sauce.

• Protein: ~30g

• Total Protein for Day 2: ~112

Protein Swap Options

1. Breakfast:

• Swap Protein Powder for Greek yogurt or cottage cheese 

• Swap turkey sausage for chicken sausage or lean ham.

• Swap any kind of eggs for hard boiled eggs

• Swap smoked salmon for eggs, yogurt, sausage, etc. 

• Overnight oats and protein pancakes and savory egg muffins are also great options

2. Lunch/Dinner:

• Swap chicken breast with ground turkey, lean beef, or plant-based options like tofu or tempeh.

• Replace salmon with other fish like tuna, cod, or shrimp.

• Use lentils or chickpeas in place of quinoa for additional plant-based protein.

• See spreadsheet for lots of other dinner recipes 

3. Snacks:

• Swap hard-boiled eggs with a protein bar (I like Aloha brand) or a handful of roasted chickpeas.

• Replace cottage cheese with a protein shake or peanut butter on apple, pear or rice crackers.

• See spreadsheet for lots of other snack ideas

Day 1 Recipes

Greek Yogurt Parfait 

• Ingredients:
  1 cup plain Greek yogurt
  1/2 cup mixed berries (blueberries, raspberries, strawberries)
  1 tbsp walnuts or almonds or 1/4 cup granola

• Instructions:

1. In a bowl or jar, layer Greek yogurt, berries, and chia seeds.

2. Top with granola and drizzle with honey if desired.

3. You can prepare these in mason jars the night before for easy grab-and-go breakfasts.

Meal Prep Tip: Pre-portion the yogurt and fruit into containers at the beginning of the week for quick assembly. 

Grilled Chicken Salad

• Ingredients:
  3-4 oz grilled chicken breast
  2 cups mixed greens (spinach, arugula, romaine)
  1/4 cucumber, sliced
  1/2 avocado, diced
  1/4 cup cherry tomatoes, halved
  2 tbsp olive oil vinaigrette

• Instructions:

1. Grill or pan-sear the chicken until fully cooked (about 5-7 minutes per side depending on thickness).

2. Assemble the salad by adding greens, cucumber, avocado, and tomatoes.

3. Slice the chicken and place it on top, then drizzle with vinaigrette.

Meal Prep Tip: Grill several chicken breasts at the start of the week and store in the fridge for quick salad assembly.

Salmon with Quinoa and Roasted Veggies

• Ingredients:
  4 oz salmon filet
  1/2 cup quinoa, cooked
  1 cup broccoli florets
  1/2 red bell pepper, sliced
  Olive oil, salt, and pepper to taste

• Instructions:

1. Preheat the oven to 400°F. Place the salmon on a baking sheet, drizzle with olive oil, and season with salt and pepper. Bake for 12-15 minutes, until the fish flakes easily with a fork.

2. Toss the broccoli and bell peppers in olive oil, salt, and pepper, then roast them alongside the salmon for about 15 minutes.

3. Serve the salmon over cooked quinoa with the roasted veggies on the side.

Meal Prep Tip: Make a big batch of quinoa and roast extra veggies to store for future meals. You can reheat them easily throughout the week.

Day 2 Recipes

Veggie Omelet with Turkey Sausage

• Ingredients:
  2 eggs
  1/4 cup egg whites
  1/4 cup spinach, chopped
  1/4 cup mushrooms, sliced
  1 oz feta cheese
  2 small turkey sausage links (pre-cooked)

• Instructions:

1. Whisk the eggs and egg whites together in a bowl.

2. Cook the sausage according to package instructions and set aside.

3. Sauté spinach and mushrooms in a non-stick skillet for 2-3 minutes, then pour in the egg mixture.

4. Cook until eggs are set, then fold in the feta cheese. Serve with the turkey sausage on the side.

Meal Prep Tip: Pre-chop veggies like spinach and mushrooms to save time in the morning.

Turkey and Avocado Wrap

• Ingredients:
  4 oz deli turkey
  1 whole wheat wrap or gluten free option
  1/4 avocado, mashed
  1/2 cup spinach
  1 tbsp mustard
  Baby carrots on the side and hummus

• Instructions:

1. Spread the avocado and mustard on the wrap.

2. Layer turkey and spinach on top.

3. Roll up and enjoy with a side of baby carrots + hummus.

Meal Prep Tip: Prepare the wraps the night before, or keep the ingredients ready to assemble quickly.

Beef Stir-Fry

• Ingredients:
  4 oz lean beef strips (sirloin or flank steak)
  1 cup mixed stir-fry veggies (broccoli, bell peppers, snap peas)
  1/2 cup cooked brown rice
  2 tbsp low-sodium soy sauce or liquid aminos
  1 tsp sesame oil (optional)
  Sesame seeds for garnish (optional)

• Instructions:

1. Heat sesame oil in a pan over medium-high heat and stir-fry the beef until browned (about 3-4 minutes).

2. Add the vegetables and cook until tender-crisp, about 3-4 minutes.

3. Stir in soy sauce and cook for another 1-2 minutes.

4. Serve over brown rice and garnish with sesame seeds if desired.

Meal Prep Tip: Make extra stir-fry veggies and store in containers for easy re-heating throughout the week.