1500 Calorie High Protein Meal Plan

Ingredients

• Egg White (75 g)
• Butter (0.5 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Turkey Bacon (2 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Frozen Green Peas (127.5 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Broccoli (150 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Corn (0.75 cup)

Instructions

1. Boil, steam, or microwave as per instructions on the package.

Ingredients

• Whole Wheat Crackers (4 cracker)
• Cheese (2 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Cauliflower (56.3 g)

Instructions

Ingredients

• Broccoli (56.3 g)

Instructions

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (127.5 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (150 g)
• Butter (1 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Turkey Bacon (2 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Whole Wheat Macaroni (39.38 g)
• Margarine (0.38 tsp)
• Frozen Mixed Vegetables (67.5 g)
• Cheese (21 g)
• Onions (11.25 g)
• Garlic (0.38 clove)
• White Flour (3 g)
• Skim Milk (0.38 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Broccoli (75 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Corn (0.5 cup)

Instructions

1. Boil, steam, or microwave as per instructions on the package.

Ingredients

• Canned Light Tuna (3 oz)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)
• Celery (0.5 medium stalks)
• Lemon Juice (1 tsp)

Instructions

1. Open and drain the tuna, and then add to a bowl. Mash throughly with a fork to get it into as small pieces as possible.
2. Slice the celery into thin slices.
3. Add to the bowl the celery, lemon juice, mayonnaise, and salt and pepper to taste. Mix thoroughly.
4. Optionally, toast the bread before assembling the sandwich and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Whole Wheat Crackers (4 cracker)
• Hummus (2 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Cauliflower (75 g)

Instructions

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (150 g)
• Butter (1 tsp)

Instructions

1. In a bowl, whisk the egg whites with salt and pepper to taste. For fluffier eggs, whisk longer and more vigorously.
2. Place a non-stick pan over low heat, and add in the butter. Once the butter is melted and starting to bubble, pour in the egg whites.
3. Gradually move the eggs around as they cook with a spatula. Once the eggs are cooked to your preferred consistency, plate them and enjoy.

Ingredients

• Turkey Bacon (2 slice)

Instructions

1. Place a non-stick frying pan on stovetop and set to medium heat.
2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.

Ingredients

• Kashi Golean Cereal 13.1Oz (29 g)
• Skim Milk (0.5 cup)

Instructions

Ingredients

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Whole Wheat Macaroni (52.5 g)
• Margarine (0.5 tsp)
• Frozen Mixed Vegetables (90 g)
• Cheese (28 g)
• Onions (15 g)
• Garlic (0.5 clove)
• White Flour (4 g)
• Skim Milk (0.5 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Broccoli (100 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Corn (0.5 cup)

Instructions

1. Boil, steam, or microwave as per instructions on the package.

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Frozen Green Peas (85 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Crackers (4 cracker)
• Cheese (2 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Cauliflower (75 g)

Instructions

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Egg White (2 large)
• Butter (0.25 pat (1" sq, 1/3" high))
• Cheese (10 g)

Instructions

1. Pour eggs into a bowl, add salt and pepper to taste, and whisk vigorously for about 30 seconds. This is to incorporate air into the white to make them fluffier.
2. Put a non-stick pan on the stove over low heat. Add the butter, and when it is fully melted, pour in the egg whites.
3. As the eggs cook, gradually pull the egg in from the sides to the middle of the pan with a spatula. Once the whites look moist, but not runny, shred the cheese on top of the eggs.
4. Once the cheese has melted, gently push the spatula under one half of the omelette and fold it on top of the other in a half moon shape. Remove from the pan and serve.

Ingredients

• Ham (39.97 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Canned Light Tuna (3 oz)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)
• Celery (0.5 medium stalks)
• Lemon Juice (1 tsp)

Instructions

1. Open and drain the tuna, and then add to a bowl. Mash throughly with a fork to get it into as small pieces as possible.
2. Slice the celery into thin slices.
3. Add to the bowl the celery, lemon juice, mayonnaise, and salt and pepper to taste. Mix thoroughly.
4. Optionally, toast the bread before assembling the sandwich and serve.

Ingredients

• Red Peppers (127.5 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Broccoli (112.5 g)

Instructions

Ingredients

• Beef Top Sirloin Filet (150 g)
• Canola Oil (1 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Corn (0.38 cup)

Instructions

1. Boil, steam, or microwave as per instructions on the package.

Ingredients

• Cauliflower (112.5 g)

Instructions

Ingredients

• Whole Wheat Crackers (4 cracker)
• Hummus (2 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Berries (127.5 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Oatmeal (1.13 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Whole Wheat Macaroni (52.5 g)
• Margarine (0.5 tsp)
• Frozen Mixed Vegetables (90 g)
• Cheese (28 g)
• Onions (15 g)
• Garlic (0.5 clove)
• White Flour (4 g)
• Skim Milk (0.5 cup)

Instructions

1. Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
2. Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
3. Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
4. Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
5. Remove it from the heat and fold in the macaroni until they are coated with the sauce.

Ingredients

• Broccoli (100 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Corn (0.5 cup)

Instructions

1. Boil, steam, or microwave as per instructions on the package.

Ingredients

• Beef Top Sirloin Filet (150 g)
• Canola Oil (1 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Whole Wheat Crackers (4 cracker)
• Cheese (2 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Cauliflower (75 g)

Instructions

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Ham (39.97 g)

Instructions

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Frozen Green Peas (85 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Canned Light Tuna (3 oz)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)
• Celery (0.5 medium stalks)
• Lemon Juice (1 tsp)

Instructions

1. Open and drain the tuna, and then add to a bowl. Mash throughly with a fork to get it into as small pieces as possible.
2. Slice the celery into thin slices.
3. Add to the bowl the celery, lemon juice, mayonnaise, and salt and pepper to taste. Mix thoroughly.
4. Optionally, toast the bread before assembling the sandwich and serve.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Broccoli (75 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Frozen Green Peas (127.5 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Lettuce (0.75 cup, chopped (1/2" pieces, loosely packed))
• Tomatoes (2.25 cherry)
• Red Peppers (0.19 cup, chopped)
• Carrots (0.19 cup grated)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Slice vegetables into bite size pieces (and grate the carrot), and then toss together in vinaigrette and serve.

Ingredients

• Broccoli (112.5 g)

Instructions

Ingredients

• Carrots (127.5 g)

Instructions

Ingredients

• Whole Wheat Crackers (4 cracker)
• Hummus (2 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Cauliflower (56.3 g)

Instructions

Ingredients

• Protein Powder (24 g)
• Water (0.19 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Berries (127.5 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.