High Protein Meals

Hi guys! Today I’m sharing some of the meals I’ve been eating to get ready for summer. I’ve broken them down as breakfast lunch & dinner, but I don’t always eat them that way sometimes I have 2 breakfasts (ex: breakfast tacos & a protein cereal + yogurt parfait for lunch). I haven’t been focusing on exact macros more just high protein. I try to keep lower carbs & fat, but I’m not being so strict that I have no energy & I have a hard time recovering from workouts. I think it’s so important to listen to your body because I’ve found that’s the ONLY way anything is maintainable. I am not super restrictive with certain things normally as long as I’ve got my protein in for the day because that’s what works for me. Don’t be afraid to try different things & make adjustments as you see fit! Just because one thing works for someone doesn’t mean it will work for everyone! You don’t have to be extreme you just have to be consistent.

Breakfast

ex 1 // egg tacos + protein shake (premier protein)

16g F | 27.2g C | 46.7g P

2 eggs

handful of spinach

1 laughing cow cheese wedge (light)

2 corn tortillas

salsa or hot sauce to top

*spray olive oil in the bottom of a pan, add spinach and cook down. add laughing cow wedge and slice it into little chunks, add 2 eggs & cook. heat up corn tortillas for 10-15 seconds in the microwave. split egg mixture between the 2 tortillas & top with salsa.

ex 2 // protein pancakes

8.1g F | 31.5g C | 23.2g P

1 egg

1/4 C milk (I use fairlife 2%)

1/2 C kodiak pancake mix

waldon farms sugar free calorie free syrup

*you can also mix 1/2 the waldon farms 1/2 regular syrup to get started once you’re used it, I think it’s pretty good. You can also mix with peanut butter.

ex 3 // cereal + yogurt parfait

9g F | 37g C | 28g P

3/4 C non-fat plain Greek yogurt

3/4 C protein cereal (I use the kashi peanut butter one)

*I like to layer mine so it’s well mixed in and I’m not left with a ton of yogurt to eat at the bottom.

Lunch

ex 1 // chicken salad

7.1g F | 37.9g C | 29.5g P

4 oz chicken (I use canned most often)

1 stalk of celery chopped

1/8 onion chopped

1 TBS olive oil mayo

garlic powder

salt & pepper

pretzel crisps to scoop chicken salad

ex 2 // egg salad

12.5g F | 37.9g C | 19.7g P

3 Eggs (1.5 whole egg, 1.5 whites only)

1 stalk of celery chopped

1/8 onion chopped

1 TBS olive oil mayo

salt & pepper

pretzel crisps to scoop egg salad

ex 3 // chicken wrap

12.1g F | 24.3g C | 22.3g P

joseph’s pita wrap

1 laughing cow wedge

shredded lettuce

2 pieces of turkey bacon

6-8 oz of chicken (I use Applegate breaded chicken tenders)

directions : cut pita wrap in half & open it up. spread the laughing cow wedge 1/2 in each pita, fill with a small handful of shredded lettuce. break turkey bacon in half & put 2 pieces in each half. in the air fryer I put 3 chicken tenders in for 7 minutes and slice them up & put 1.5 chicken tenders in each half.

Dinner

ex 1 // meatball pita wrap

18.6g F | 16.5g C | 32.5g P

joseph’s pita wrap

6 turkey meatballs

1/4 C rao’s marinara sauce

1 TBS parmesan cheese

2 TBS mozzarella cheese

*cut joseph’s pita in half, you can use half or you can split it up between 2. air fry turkey meatballs for 7 minutes. warm up a few scoops of marinara sauce probably about 1/3 C. coat meatballs in marinara sauce place them in the pita & top with parmesan cheese.

ex 2 // taco salad

13g F | 31.3g C | 39.2g P

4 oz of ground beef with taco seasoning

2 C shredded lettuce

1/4 C black beans

1/8 C yellow corn

4 cherry tomatoes halved

2 TBS bolthouse farms yogurt ranch

ex 3 // bbq chicken salad

10g F | 21.7g C | 43.2g P

4-6 oz cubed chicken

1 TBS g hughes smokehouse bbq

1/4 C black beans

1/8 C corn

1/8 chopped onion

1 TBS mild cheddar

2 TBS bolthouse farms yogurt ranch

*toss cooked cubed chicken in bbq sauce. layer lettuce, black beans, corn, onion & chicken. top with mild cheddar & ranch dressing.

Hopefully these give you a few ideas on meals you can incorporate.

Xx, Kennah

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.