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
mckennahbybee.com 