A Week of Meals | 100G+ Protein in a Day

Includes a grocery list + recipe guide for a week of protein packed breakfasts, lunch, dinner and snacks to help you hit your protein goals!

If you’re trying to find new ways to get enough protein into your days, this is the post for you – here’s a week of healthy, balanced meals that are packed with protein as well as balanced with healthy fats and fiber packed carbs.

Eating enough protein can really help with muscle growth, hair health, glowy skin, strong nails, improving energy levels and hormone balance.

My big philosophy with food is:

1. Make it easy - If it’s easy, you’ll be more likely to stick with the habit and develop consistency

2. Make it delicious - It’s way easier to be consistent when the food you eat actually is enjoyable to eat.

3. Make it balanced with protein, healthy fats, and fiber – this helps balance your blood sugar and make sure you stay energized for hours and rely less on constant snacking (which isn’t great for your overall digestion and gut health!)

The recipes included in this post are:

BREAKFAST:

• Strawberry Matcha Chia Pudding

• Turkey Bacon + Cottage Cheese Pesto Toast

• Banana Greens Smoothie

• Banana Pancakes & Egg Scramble

• Strawberry Shortcake Ninja Creami

LUNCH/DINNER:

• Chicken, Pesto & Avo Wrap

• Greek Salad with Tzatziki and Chicken

• Sweet Potato & Chickpea Salad + Turkey Meatballs

• Pistachio Crusted Salmon

• Marinara Meatballs and Brussel Sprouts

• Roasted Salmon Poke Bowl

• Chicken Sausage, Rice & Brussels

• Nutty Salmon + Spinach & Avo Salad

• Chicken, Stir Fry Rice and Broccoli

SNACKS

• Cottage Cheese PB Apple Dip

• Pistachio Energy Balls

• Cacao Banana Smoothie

BONUS:

• Pistachio Matcha

• Half Caff Macchiato

• High Protein Iced Latte

The grocery list and recipe outline below!

Grocery List

(you can click on the image below and save it to your phone!)

MONDAY

Strawberry Matcha Chia Pudding (13.5G PROTEIN)

Ingredients

• Ceremonial grade matcha

• Chia seeds

• Greek yogurt

• 2% milk

• Pistachio milk (or other nut milk)

• Maple syrup

• Frozen strawberries

• Fresh organic strawberries

• Granola of choice (I use gluten free granola from Purely Elizabeth)

Instructions:

1. Prep chia pudding before bed by combining the following ingredients in a glass jar or in a cup:

   • 1 tsp matcha

   • 3 tbsp chia seeds

   • 1/3 cup greek yogurt (~9g protein)

   • 1/4 cup fairlife (4.5g protein)

   • 1/4 cup pistachio milk

   • 2 tsp maple syrup

2. Cover with lid or tin foil and refrigerate overnight.

3. In the morning, add frozen strawberries to a bowl & microwave for 1 minute to defrost, then add to base of a glass.

4. Add matcha chia pudding (13.5g protein)

5. Top with 2 sliced strawberries + granola

Half Caff Macchiato (4.5G PROTEIN)

Ingredients:

• Nespresso pods (I use decaf Altissio and regular Altissio)

• Fairlife 2% milk

Instructions:

1. Brew 1 shot of decaf espresso and 1 shot of regular espresso into a cup.

2. Add 1/3 cup fairlife 2% milk (4.5g protein) to a cup and warm in the microwave for 30secs-1 min.

3. Add milk over coffee.

Chicken, Pesto & Avo Wrap (27G PROTEIN)

Ingredients

• 1 pack of chicken breast tenders

• Gluten free burrito wrap (the one I use is from Mi Rancho)

• Pesto of choice

• Arugula

• Shredded mozzarella

• 1 avocado

Seasonings

• Extra virgin olive oil

• Coconut aminos

• Salt

• Pepper

• Garlic powder

• Paprika

• Oregano

Instructions:

1. Season chicken breast tenders with salt, pepper, garlic powder, oregano & paprika

2. Heat up olive oil at medium high, add chicken and cook each side for ~2-3 min. Poke holes with fork, add coconut aminos and sear for 2-3 min.

3. Turn on stovetop to medium heat, add gluten free wrap (2g protein) over stovetop fire, quickly and carefully flipping over to warm up both sides.

4. To warmed and softened tortilla, add:

   • base of pesto

   • arugula

   • 1/8 cup mozzarella (3g protein)

   • 1/2 avocado cubed (2g protein)

   • 2 chicken breast tenders, chopped (20g protein)

   • 1/8 cup mozzarella (3g protein)

5. Fold in the sides of the tortilla, then roll it up tightly while tucking the edges of the tortilla inwards as you roll, ensuring the filling is compact.

6. To further secure, heat up a pan over medium heat and lightly pan-fry the seam side down on a hot pan to create a crispy seal.

Cottage Cheese PB Apple Dip (29G PROTEIN)

Ingredients

• 1 organic gala or honeycrisp apple

• Lactose free cottage cheese

• Peanut butter

• Unflavored collagen peptides powder (Live Conscious)

• Ground flaxseeds

Instructions

• Blend in the food processor:

  • 1/2 cup cottage cheese (14g protein)

  • 1 tbsp peanut butter (4g protein)

  • 1 pack collagen (10g protein)

  • 1 tbsp flaxseeds (1g protein)

• Chop 1 apple into slices

• Enjoy!

Pistachio Energy Balls Prep

Ingredients

• Pitted dates (I use Joolies)

• Salted pistachios

• Shredded coconut

• Chia seeds

• Ground flaxseeds

• Gluten free quick cooking oats

• Pistachio butter

• Pistachio milk

Instructions

• Combine the following ingredients in the food processor:

  • 1 cup pitted dates (12g protein)

  • 1/3 cup shredded coconut (1g protein)

  • 1/4 cup pistachios (16g protein)

  • 1 tbsp chia seeds (2g protein)

  • 2 tbsp flax seeds (3g protein)

  • 1/2 cup oats (6g protein)

  • 1.5 tbsp pistachio butter (3.5g protein)

• Add a little bit of nut milk, I used pistachio, to the energy ball mix to give it the right consistency to form balls. Be conservative and add a little dash at a time before grabbing mix to roll.

• Makes 8 balls, 3g protein per ball.

Greek Salad with Tzatziki + Chicken (38G PROTEIN)

Ingredients

• 1 english cucumber

• 1 pack of organic cherry tomatoes

• 1 pack of pitted kalamata olives

• 1 avocado

• 1 can of chickpeas

• Crumbled feta

• Fresh dill

• Fresh cilantro

• 1 lemon

• Tzatziki

• Grilled chicken breast (I used the one I made earlier in the day)

Seasonings

• Salt

• Balsamic Glaze

• Olive oil

Instructions

• Chop 1/3 of an english cucumber into quarters.

• Chop 8-10 cherry tomatoes, kalamata olives and 1/2 avocado (2g protein).

• Strain 1 can of chickpeas and pat dry

• Finally chop a handful of washed fresh dill and cilantro.

• Mix the following in a bowl:

  • 1/3 cup chickpeas (4g protein)

  • chopped cucumbers

  • tomatoes

  • olives

  • 1/3 cup feta (5g protein)

  • chopped dill

  • chopped cilantro

  • juice of 1/2 lemon

  • salt

  • a dash of balsamic glaze

  • a drizzle of olive oil

• Plate 2-4 tbsp tzatziki, salad (9g protein), 2.5 chicken breast tenders (27g protein) and avocado (1.5g protein).

TUESDAY

Pre-Workout Snack (17G PROTEIN)

• 1 blueberry mush cup (5g protein)

• 1/2 cup greek yogurt (12g protein)

Half Caff Macchiato (4.5G PROTEIN)

• Ingredients:

  • Nespresso pods (I use decaf Altissio and regular Altissio)

  • Fairlife 2% milk

  Instructions:

  1. Brew 1 shot of decaf espresso and 1 shot of regular espresso into a cup.

  2. Add 1/3 cup fairlife 2% milk (4.5g protein) to a cup and warm in the microwave for 30secs-1 min.

  3. Add a bit of milk over coffee. Use handheld frother to whip up foam and add on top.

Cottage Cheese Toast & Turkey Bacon (27G PROTEIN)

Ingredients

• Turkey bacon

• Gluten free toast

• Lactose free cottage cheese

• 1 tomato

• Pesto of choice

Seasonings

• Olive oil

• Salt

• Pepper

• Oregano

• Everything bagel seasoning

Instructions:

1. Preheat oven to 400F. Add 2 slices turkey bacon (10g protein) to a tray with parchment paper; bake for ~15 min.

2. Add 1 slice of gluten free toast to the toaster.

3. Add 1/2 cup cottage cheese (14g protein) to a slice of gluten free toast (3g protein)

4. Cut 1 slice of tomato.

5. Top with:

   • 1 tbsp pesto

   • 1 slice tomato

   • olive oil drizzle

   • salt

   • pepper

   • oregano

   • everything bagel seasoning

Snack (17G PROTEIN)

• 1 pistachio energy ball (3g protein)

• 1/3 of Fairlife Corepower High Protein Milk Shake (14g protein)

High Protein Pistachio Iced Coffee (21G PROTEIN)

Ingredients

• Nespresso pods (I use decaf Altissio and regular Altissio)

• Pistachio milk

• Unflavored collagen peptides powder (Live Conscious)

• Corepower elite vanilla protein shake

Instructions

• Brew 2 shots of decaf espresso

• Add ice

• Mix 1/2 cup pistachio milk (1g protein) with 1 packet of collagen peptides (10g protein) and 1/4 vanilla protein shake (10g protein)

Sweet Potato & Chickpea Salad (47.5G PROTEIN)