1800 Calorie High Protein Meal Plan

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

• Turkey Bacon (3 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

• Chicken Breast (120 g)
• Canola Oil (1 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

Ingredients

• Quinoa (150 g)

Instructions

1. Cook as per the instructions on the package. If there are no instructions, you can rinse the quinoa thoroughly, then boil in salted water (2 parts water for 1 part quinoa) for 15-20 minutes and fluff before serving.

Ingredients

• Corn (0.5 cup)

Instructions

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

Ingredients

• Carrots (63.75 g)

Instructions

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

• 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

• 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

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

Instructions

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

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

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

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

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

Ingredients

• Cauliflower (150 g)

Instructions

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

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

Instructions

Ingredients

• Berries (127.5 g)

Instructions

1. Wash berries and enjoy.

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

• Lettuce (1.5 cup, chopped (1/2" pieces, loosely packed))
• Tomatoes (4.5 cherry)
• Red Peppers (0.38 cup, chopped)
• Carrots (0.38 cup grated)
• Vinaigrette (1.5 tablespoon)

Instructions

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

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

• Frozen Green Peas (63.75 g)

Instructions

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

Ingredients

• Red Peppers (127.5 g)

Instructions

1. Wash, slice or chop and enjoy.

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

• 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

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

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Egg White (225 g)
• Butter (1.5 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

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

Instructions

Ingredients

• Berries (63.75 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Beef Top Sirloin Filet (112.5 g)
• Canola Oil (0.75 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

• Frozen Green Peas (63.75 g)

Instructions

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

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

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

• Sweet Potato (187.5 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Frozen Mixed Vegetables (0.38 cup)

Instructions

1. Steam or boil as per instructions on the package. Add seasoning at the end if desired.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Cauliflower (150 g)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

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

• 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

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

Instructions

Ingredients

• Berries (63.75 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Beef Top Sirloin Filet (112.5 g)
• Canola Oil (0.75 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

• 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 Sliced Chicken Breast (4 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Red Peppers (127.5 g)

Instructions

1. Wash, slice or chop and enjoy.

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

• 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

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

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (225 g)

Instructions

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 (3 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 (43.5 g)
• Skim Milk (0.75 cup)

Instructions

Ingredients

• Grapes (22.5 grape)

Instructions

1. Remove stems, wash and enjoy.

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

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Frozen Mixed Vegetables (0.75 cup)

Instructions

1. Steam or boil as per instructions on the package. Add seasoning at the end if desired.

Ingredients

• Ham (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 slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.

Ingredients

• Lettuce (1 cup, chopped (1/2" pieces, loosely packed))
• Tomatoes (3 cherry)
• Red Peppers (0.25 cup, chopped)
• Carrots (0.25 cup grated)
• Vinaigrette (1 tablespoon)

Instructions

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

Ingredients

• Cauliflower (150 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

• Broccoli (100 g)

Instructions

Ingredients

• Red Peppers (127.5 g)

Instructions

1. Wash, slice or chop and enjoy.

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

• 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

• Apple (125 g)

Instructions

1. Wash with warm water before eating

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

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

Instructions

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

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

• Sweet Potato (125 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Frozen Mixed Vegetables (0.5 cup)

Instructions

1. Steam or boil as per instructions on the package. Add seasoning at the end if desired.

Ingredients

• Deli Sliced Chicken Breast (4 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
2. Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.

Ingredients

• Lettuce (1 cup, chopped (1/2" pieces, loosely packed))
• Tomatoes (3 cherry)
• Red Peppers (0.25 cup, chopped)
• Carrots (0.25 cup grated)
• Vinaigrette (1 tablespoon)

Instructions

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

Ingredients

• Cauliflower (100 g)

Instructions

Ingredients

• Broccoli (100 g)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

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

• 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

• Apple (125 g)

Instructions

1. Wash with warm water before eating

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

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

Instructions

Ingredients

• Berries (127.5 g)

Instructions

1. Wash berries and enjoy.

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

• Frozen Green Peas (63.75 g)

Instructions

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

Ingredients

• Cauliflower (75 g)

Instructions

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

• Sweet Potato (187.5 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Frozen Mixed Vegetables (0.75 cup)

Instructions

1. Steam or boil as per instructions on the package. Add seasoning at the end if desired.

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

• Broccoli (75 g)

Instructions

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

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.