30-Day Healthy Meal Plan With 100G Protein Per Day

This 30-day meal plan provides a detailed daily guide to achieving a protein intake of approximately 100 grams. Each day includes complete recipes for breakfast, lunch, and dinner, drawn from our comprehensive collection of 90 high-protein meals. This all-in-one guide eliminates the need to reference external documents, making it easy to follow and stay on track with your nutritional goals.

How to Use This Meal Plan

• Flexibility: While this plan provides a structured 30-day guide, you can swap meals between days or substitute them with other recipes from the full 90-recipe collection. Ensure that any substitutions maintain a similar protein count to stay aligned with your daily goals.
• Snacks: The meal plan is designed to provide a strong foundation of protein through main meals. To reach the 100g target consistently, you may need to add 1-2 high-protein snacks throughout the day. Good options include Greek yogurt, a protein shake, a handful of almonds, hard-boiled eggs, or cheese sticks.
• Hydration: Proper hydration is crucial for overall health and helps with protein metabolism. Be sure to drink plenty of water throughout the day.
• Adjustments: This meal plan is a template. You may need to adjust portion sizes to better suit your individual caloric and macronutrient requirements. The recipes are designed to be easily scalable.
• Preparation: To save time during busy weekdays, consider meal prepping ingredients or entire meals in advance. Many of the recipes are well-suited for batch cooking and can be stored for several days.

The 30-Day Meal Plan

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Day 1

Total Daily Protein: 95g

Breakfast: Cottage Cheese Egg Bites (30g)

• Ingredients:
  • 1 cup cottage cheese
  • 8 large eggs
  • 1/2 cup shredded Gruyere cheese
  • 4 slices of bacon, cooked and crumbled
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 350°F (175°C).
  2. In a blender, combine the cottage cheese and eggs and blend until smooth.
  3. Stir in the Gruyere cheese and bacon.
  4. Pour the mixture into a greased muffin tin.
  5. Bake for 20-25 minutes, or until the eggs are set.

Lunch: Turkey Sandwich on Ezekiel Bread (30g)

• Ingredients:
  • 2 slices Ezekiel bread
  • 6 oz sliced turkey breast
  • 1/4 avocado, mashed
  • Lettuce and tomato slices
• Instructions:
  1. Toast the Ezekiel bread slices.
  2. Spread the mashed avocado on one slice of bread.
  3. Layer the turkey, lettuce, and tomato on top.
  4. Top with the other slice of bread and serve.

Dinner: Sheet Pan Chicken Bacon Ranch (35g)

• Ingredients:
  • 1 lb chicken breast, cut into 1-inch cubes
  • 4 slices of bacon, chopped
  • 1 cup broccoli florets
  • 1 cup chopped bell peppers
  • 2 tbsp ranch seasoning
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. On a large sheet pan, toss the chicken, bacon, broccoli, and bell peppers with the ranch seasoning.
  3. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
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Day 2

Total Daily Protein: 94g

Breakfast: Three-Ingredient Cottage Cheese Pancakes (34g)

• Ingredients:
  • 1 cup cottage cheese
  • 2 large eggs
  • 1/2 cup rolled oats
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.
  2. Heat a lightly oiled griddle or frying pan over medium-high heat.
  3. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
  4. Cook for 2-3 minutes per side, or until golden brown.

Lunch: Tuna Salad & Crackers (30g)

• Ingredients:
  • 1 (5 oz) can of tuna in water, drained
  • 1/4 cup plain Greek yogurt
  • 1 tbsp chopped celery
  • 1 tbsp chopped red onion
  • 10 whole-grain crackers
• Instructions:
  1. In a bowl, mix the tuna, Greek yogurt, celery, and red onion.
  2. Serve the tuna salad with crackers.

Dinner: Easy Crock Pot Pork Roast With Potatoes and Carrots (30g)

• Ingredients:
  • 2 lb pork roast
  • 1 lb baby potatoes, halved
  • 1 lb carrots, chopped
  • 1 onion, chopped
  • 1 cup beef broth
• Instructions:
  1. Place the pork roast in the bottom of a slow cooker.
  2. Add the potatoes, carrots, and onion.
  3. Pour the beef broth over everything.
  4. Cook on low for 6-8 hours, or on high for 3-4 hours.

Day 3

Total Daily Protein: 90g

Breakfast: Smoked Salmon Bowls (30g)

• Ingredients:
  • 1 cup cooked quinoa
  • 4 oz smoked salmon
  • 2 large eggs, hard-boiled and sliced
  • 1/2 avocado, sliced
  • 1/4 cup chopped cucumber
  • 1 tbsp lemon juice
• Instructions:
  1. Divide the quinoa between two bowls.
  2. Top with the smoked salmon, hard-boiled eggs, avocado, and cucumber.
  3. Drizzle with lemon juice and serve.

Lunch: Chicken & Veggie Bowl (35g)

• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1 cup cooked quinoa
  • 1/2 cup roasted vegetables (broccoli, bell peppers, zucchini)
  • 2 tbsp balsamic vinaigrette
• Instructions:
  1. Combine the chicken, quinoa, and roasted vegetables in a bowl.
  2. Drizzle with balsamic vinaigrette and toss to combine.

Dinner: Easy Ham And Bean Soup (25g)

• Ingredients:
  • 1 lb navy beans, soaked overnight
  • 1 ham bone or 2 cups chopped ham
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 8 cups chicken broth
• Instructions:
  1. In a large pot, combine all ingredients.
  2. Bring to a boil, then reduce heat and simmer for 2-3 hours, or until the beans are tender.

Day 4

Total Daily Protein: 93g

Breakfast: Spinach Feta Egg White Wraps (31g)

• Ingredients:
  • 1 cup liquid egg whites
  • 1/2 cup crumbled feta cheese
  • 1 cup fresh spinach
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 large whole-wheat tortillas
• Instructions:
  1. In a non-stick skillet, cook the egg whites until set.
  2. Stir in the feta cheese, spinach, and sun-dried tomatoes.
  3. Divide the mixture between the two tortillas and wrap them up.

Lunch: Cottage Cheese & Fruit Plate (28g)

• Ingredients:
  • 1 cup low-fat cottage cheese
  • 1/2 cup mixed berries
  • 1/4 cup sliced almonds
• Instructions:
  1. Top the cottage cheese with berries and almonds.

Dinner: Crockpot Chicken Fajitas Burrito Bowl (34g)

• Ingredients:
  • 1 lb chicken breast
  • 1 onion, sliced
  • 2 bell peppers, sliced
  • 1 packet of fajita seasoning
  • Serve with rice, beans, and your favorite toppings.
• Instructions:
  1. Place the chicken, onion, and bell peppers in a slow cooker.
  2. Sprinkle with fajita seasoning.
  3. Cook on low for 4-6 hours, or on high for 2-3 hours.
  4. Shred the chicken and serve.

Day 5

Total Daily Protein: 88g

Breakfast: Pesto Breakfast Bowl (32g)

• Ingredients:
  • 1 cup cooked quinoa
  • 2 large eggs, fried or poached
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup pesto
  • 2 tbsp pine nuts
• Instructions:
  1. Divide the quinoa between two bowls.
  2. Top with the eggs, cherry tomatoes, and pesto.
  3. Sprinkle with pine nuts and serve.

Lunch: Egg Salad Sandwich (26g)

• Ingredients:
  • 3 hard-boiled eggs, chopped
  • 1/4 cup plain Greek yogurt
  • 1 tbsp chopped dill pickles
  • 2 slices whole-wheat bread
• Instructions:
  1. In a bowl, mix the chopped eggs, Greek yogurt, and pickles.
  2. Serve the egg salad between two slices of whole-wheat bread.

Dinner: Philly Cheesesteak Stuffed Peppers (30g)

• Ingredients:
  • 2 bell peppers, halved and seeded
  • 6 oz thinly sliced steak
  • 1/2 onion, sliced
  • 1/2 cup sliced mushrooms
  • 2 slices provolone cheese
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a skillet, cook the steak, onion, and mushrooms until the steak is browned and the vegetables are tender.
  3. Fill the pepper halves with the steak mixture and top with provolone cheese.
  4. Bake for 15-20 minutes, or until the peppers are tender and the cheese is melted.

Day 6

Total Daily Protein: 103g

Breakfast: Steak and Eggs (43g)

• Ingredients:
  • 6 oz steak
  • 2 large eggs
  • 1 sweet potato, cut into wedges
  • 1 tbsp olive oil
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. Toss the sweet potato wedges with olive oil, salt, and pepper.
  3. Roast for 20-25 minutes, or until tender.
  4. While the sweet potatoes are roasting, cook the steak to your liking.
  5. Fry or poach the eggs.
  6. Serve the steak, eggs, and sweet potatoes together.

Lunch: Philly Cheesesteak Stuffed Peppers (30g)

• Ingredients:
  • 2 bell peppers, halved and seeded
  • 6 oz thinly sliced steak
  • 1/2 onion, sliced
  • 1/2 cup sliced mushrooms
  • 2 slices provolone cheese
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a skillet, cook the steak, onion, and mushrooms until the steak is browned and the vegetables are tender.
  3. Fill the pepper halves with the steak mixture and top with provolone cheese.
  4. Bake for 15-20 minutes, or until the peppers are tender and the cheese is melted.

Dinner: Air Fryer Fish Taco Bowls (30g)

• Ingredients:
  • 4 oz cod fillet
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 cup shredded cabbage
  • 1/4 cup salsa
  • 1/4 avocado, sliced
• Instructions:
  1. Season the cod with chili powder and cumin.
  2. Air fry at 400°F (200°C) for 10-12 minutes, or until cooked through.
  3. Flake the cod and serve over a bed of shredded cabbage with salsa and avocado.

Day 7

Total Daily Protein: 95g

Breakfast: Chocolate PB Smoothie (30g)

• Ingredients:
  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 2 tbsp peanut butter
  • 1/2 banana
  • 1 large egg (optional)
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.

Lunch: Air Fryer Fish Taco Bowls (30g)

• Ingredients:
  • 4 oz cod fillet
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1 cup shredded cabbage
  • 1/4 cup salsa
  • 1/4 avocado, sliced
• Instructions:
  1. Season the cod with chili powder and cumin.
  2. Air fry at 400°F (200°C) for 10-12 minutes, or until cooked through.
  3. Flake the cod and serve over a bed of shredded cabbage with salsa and avocado.

Dinner: Grilled Chicken Caprese (35g)

• Ingredients:
  • 4 oz grilled chicken breast
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup fresh mozzarella balls
  • 2 tbsp balsamic glaze
  • Fresh basil leaves
• Instructions:
  1. Combine the chicken, tomatoes, and mozzarella in a bowl.
  2. Drizzle with balsamic glaze and top with fresh basil.

Day 8

Total Daily Protein: 97g

Breakfast: Salmon Quiche (27g)

• Ingredients:
  • 1 (9-inch) pie crust
  • 4 oz smoked salmon, flaked
  • 1 cup shredded Swiss cheese
  • 3 large eggs
  • 1 1/2 cups heavy cream
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Press the pie crust into a 9-inch pie plate.
  3. Sprinkle the salmon and cheese into the bottom of the crust.
  4. In a bowl, whisk together the eggs and cream.
  5. Pour the egg mixture over the salmon and cheese.
  6. Bake for 35-40 minutes, or until the quiche is set.

Lunch: Grilled Chicken Caprese (35g)

• Ingredients:
  • 4 oz grilled chicken breast
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup fresh mozzarella balls
  • 2 tbsp balsamic glaze
  • Fresh basil leaves
• Instructions:
  1. Combine the chicken, tomatoes, and mozzarella in a bowl.
  2. Drizzle with balsamic glaze and top with fresh basil.

Dinner: Steak with Beans and Rice (35g)

• Ingredients:
  • 4 oz grilled steak, sliced
  • 1/2 cup black beans, rinsed and drained
  • 1/2 cup brown rice, cooked
  • Salsa and cilantro for garnish
• Instructions:
  1. Combine the steak, beans, and rice in a bowl.
  2. Garnish with salsa and cilantro.

Day 9

Total Daily Protein: 86g

Breakfast: Breakfast Tacos (21g)

• Ingredients:
  • 4 corn tortillas
  • 4 large eggs, scrambled
  • 1/2 cup black beans, rinsed and drained
  • 1/4 cup salsa
  • 1/4 cup shredded cheddar cheese
• Instructions:
  1. Warm the tortillas in a dry skillet.
  2. Fill each tortilla with scrambled eggs, black beans, salsa, and cheese.

Lunch: Steak with Beans and Rice (35g)

• Ingredients:
  • 4 oz grilled steak, sliced
  • 1/2 cup black beans, rinsed and drained
  • 1/2 cup brown rice, cooked
  • Salsa and cilantro for garnish
• Instructions:
  1. Combine the steak, beans, and rice in a bowl.
  2. Garnish with salsa and cilantro.

Dinner: Baked Ziti Casserole (30g)

• Ingredients:
  • 2 oz whole-wheat ziti, cooked
  • 2 oz ground turkey, cooked
  • 1/4 cup ricotta cheese
  • 1/4 cup marinara sauce
  • 1/4 cup shredded mozzarella cheese
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a small baking dish, combine the ziti, turkey, ricotta, and marinara sauce.
  3. Top with mozzarella cheese and bake for 15-20 minutes, or until bubbly.

Day 10

Total Daily Protein: 89g

Breakfast: Loco Moco (34g)

• Ingredients:
  • 1 cup cooked white rice
  • 1 hamburger patty
  • 1 large egg, fried
  • 1/4 cup brown gravy
• Instructions:
  1. Place the rice in a bowl.
  2. Top with the hamburger patty, fried egg, and brown gravy.

Lunch: Pesto Chicken Quinoa Bowls (30g)

• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1 cup cooked quinoa
  • 2 tbsp pesto
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup chopped cucumber
• Instructions:
  1. Combine all ingredients in a bowl and toss to combine.

Dinner: Big-Batch Turkey Barley Soup (25g)

• Ingredients:
  • 1 lb ground turkey
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup pearl barley
  • 8 cups chicken broth
• Instructions:
  1. In a large pot, brown the ground turkey.
  2. Add the onion, carrots, and celery and cook until tender.
  3. Add the barley and chicken broth.
  4. Bring to a boil, then reduce heat and simmer for 1 hour, or until the barley is tender.

Day 11

Total Daily Protein: 78g

Breakfast: Breakfast Wraps (25g)

• Ingredients:
  • 2 large whole-wheat tortillas
  • 4 large eggs, scrambled
  • 1/2 cup chopped bell peppers
  • 1/4 cup chopped onion
  • 1/4 cup shredded Monterey Jack cheese
• Instructions:
  1. Warm the tortillas in a dry skillet.
  2. Fill each tortilla with scrambled eggs, bell peppers, onion, and cheese.

Lunch: Cucumber-Chicken Green Goddess Wrap (28g)

• Ingredients:
  • 4 oz shredded chicken
  • 1/4 cup Green Goddess dressing
  • 1/2 cucumber, thinly sliced
  • 1 large whole-wheat tortilla
• Instructions:
  1. In a bowl, mix the shredded chicken with the Green Goddess dressing.
  2. Spread the chicken mixture on the tortilla and top with cucumber slices.
  3. Roll up the tortilla and serve.

Dinner: Peanut Chickpea Protein Bowls (25g)

• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup chickpeas, rinsed and drained
  • 1/4 cup peanut sauce
  • 1/4 cup shredded carrots
  • 1/4 cup chopped peanuts
• Instructions:
  1. Combine all ingredients in a bowl and toss to combine.

Day 12

Total Daily Protein: 96g

Breakfast: Cottage Cheese Waffles (36g)

• Ingredients:
  • 1 cup cottage cheese
  • 4 large eggs
  • 1/2 cup all-purpose flour
  • 1 tbsp sugar
  • 1 tsp baking powder
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.
  2. Cook in a preheated waffle iron according to the manufacturer’s directions.

Lunch: Roasted Salmon Rice Bowl with Beets & Brussels Sprouts (30g)

• Ingredients:
  • 4 oz roasted salmon
  • 1/2 cup cooked brown rice
  • 1/2 cup roasted beets, chopped
  • 1/2 cup roasted Brussels sprouts, halved
• Instructions:
  1. Combine all ingredients in a bowl.

Dinner: Cottage Cheese Baked Ziti (30g)

• Ingredients:
  • 2 oz whole-wheat ziti, cooked
  • 1/2 cup cottage cheese
  • 1/4 cup marinara sauce
  • 1/4 cup shredded mozzarella cheese
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a small baking dish, combine the ziti, cottage cheese, and marinara sauce.
  3. Top with mozzarella cheese and bake for 15-20 minutes, or until bubbly.

Day 13

Total Daily Protein: 81g

Breakfast: Sausage Patties (21g)

• Ingredients:
  • 1 lb ground pork
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp sage
• Instructions:
  1. Combine all ingredients in a bowl and mix well.
  2. Form into patties and cook in a skillet over medium heat until browned and cooked through.

Lunch: Baked Falafel Sandwiches (25g)

• Ingredients:
  • 4-5 baked falafel balls
  • 1 whole-wheat pita bread
  • Lettuce, tomato, and cucumber slices
  • Tahini sauce
• Instructions:
  1. Warm the pita bread.
  2. Fill the pita with the falafel, vegetables, and a drizzle of tahini sauce.

Dinner: High-Protein Marry Me Chicken (35g)

• Ingredients:
  • 4 oz chicken breast, pounded thin
  • 1 tbsp olive oil
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup heavy cream
  • 1/4 cup chicken broth
  • 1 tbsp chopped fresh basil
• Instructions:
  1. In a skillet, cook the chicken in olive oil until golden brown and cooked through.
  2. Remove the chicken from the skillet.
  3. Add the sun-dried tomatoes, heavy cream, and chicken broth to the skillet.
  4. Bring to a simmer and cook until the sauce has thickened.
  5. Stir in the basil and return the chicken to the skillet.

Day 14

Total Daily Protein: 100g

Breakfast: Breakfast Burgers (50g)

• Ingredients:
  • 1 lb ground turkey
  • 4 hamburger buns
  • 4 large eggs, fried
  • 4 slices of bacon, cooked
  • 4 slices of cheddar cheese
• Instructions:
  1. Form the ground turkey into four patties.
  2. Cook the patties in a skillet over medium heat until cooked through.
  3. Toast the hamburger buns.
  4. Assemble the burgers with the patties, eggs, bacon, and cheese.

Lunch: White Bean Caprese Salad (25g)

• Ingredients:
  • 1 cup cannellini beans, rinsed and drained
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup fresh mozzarella balls
  • 2 tbsp balsamic vinaigrette
  • Fresh basil leaves
• Instructions:
  1. Combine all ingredients in a bowl and toss to combine.

Dinner: White Bean & Smoked Sausage Skillet (25g)

• Ingredients:
  • 4 oz smoked sausage, sliced
  • 1 (15 oz) can of cannellini beans, rinsed and drained
  • 1 cup chopped spinach
  • 1/2 cup chicken broth
• Instructions:
  1. In a skillet, cook the sausage until browned.
  2. Add the beans, spinach, and chicken broth.
  3. Cook until the spinach is wilted and the sauce has thickened.

Day 15

Total Daily Protein: 71g

Breakfast: Farmer’s Breakfast (21g)

• Ingredients:
  • 4 large eggs
  • 1/2 cup chopped ham
  • 1/2 cup chopped bell peppers
  • 1/4 cup chopped onion
  • 1/4 cup shredded cheddar cheese
• Instructions:
  1. In a large skillet, cook the ham, bell peppers, and onion until tender.
  2. Pour the eggs over the vegetables and cook until set.
  3. Sprinkle with cheese and serve.

Lunch: Dumpling and Smashed Cucumber Salad (25g)

• Ingredients:
  • 6-8 cooked dumplings (chicken or vegetable)
  • 1/2 cucumber, smashed and chopped
  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
• Instructions:
  1. In a bowl, whisk together the soy sauce, rice vinegar, and sesame oil.
  2. Add the dumplings and cucumber and toss to combine.

Dinner: Sweet & Sour Tofu (25g)

• Ingredients:
  • 1 (14 oz) block of extra-firm tofu, pressed and cubed
  • 1 tbsp cornstarch
  • 1 tbsp olive oil
  • 1/2 cup pineapple chunks
  • 1/2 cup chopped bell peppers
  • 1/4 cup sweet and sour sauce
• Instructions:
  1. Toss the tofu with cornstarch.
  2. In a skillet, cook the tofu in olive oil until golden brown.
  3. Add the pineapple, bell peppers, and sweet and sour sauce.
  4. Cook until the sauce has thickened and the vegetables are tender.

Day 16

Total Daily Protein: 94g

Breakfast: Salmon Patty Sandwich (34g)

• Ingredients:
  • 1 (14.75 oz) can of salmon, drained and flaked
  • 1/2 cup bread crumbs
  • 1 large egg, beaten
  • 2 tbsp chopped onion
  • 2 hamburger buns
• Instructions:
  1. In a bowl, combine the salmon, bread crumbs, egg, and onion.
  2. Form into two patties and cook in a skillet over medium heat until browned and cooked through.
  3. Serve on hamburger buns.

Lunch: 5-Ingredient Salmon Salad (30g)

• Ingredients:
  • 1 (5 oz) can of salmon, drained
  • 1/4 cup plain Greek yogurt
  • 1 tbsp chopped dill
  • 1 tbsp lemon juice
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, mix all ingredients together.
  2. Serve with crackers or on a bed of lettuce.

Dinner: Mexican chicken stew with quinoa & beans (30g)

• Ingredients:
  • 1 lb chicken breast, cut into 1-inch cubes
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 (15 oz) can of black beans, rinsed and drained
  • 1 cup cooked quinoa
  • 4 cups chicken broth
  • 1 tbsp chili powder
• Instructions:
  1. In a large pot, cook the chicken, onion, and garlic until the chicken is browned.
  2. Add the beans, quinoa, chicken broth, and chili powder.
  3. Bring to a boil, then reduce heat and simmer for 30 minutes.

Day 17

Total Daily Protein: 81g

Breakfast: Italian Brunch Torte (26g)

• Ingredients:
  • 1 (8 oz) tube of refrigerated crescent rolls
  • 1/2 lb bulk Italian sausage, cooked and drained
  • 1 (10 oz) package of frozen chopped spinach, thawed and squeezed dry
  • 1 cup shredded mozzarella cheese
  • 4 large eggs
  • 1/4 cup milk
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Unroll the crescent rolls and press them into the bottom and up the sides of a 9-inch pie plate.
  3. Layer the sausage, spinach, and cheese in the crust.
  4. In a bowl, whisk together the eggs and milk.
  5. Pour the egg mixture over the cheese.
  6. Bake for 25-30 minutes, or until the torte is set.

Lunch: Classic Chicken Salad (30g)

• Ingredients:
  • 4 oz cooked chicken breast, shredded
  • 1/4 cup mayonnaise or Greek yogurt
  • 1 tbsp chopped celery
  • 1 tbsp chopped red onion
• Instructions:
  1. In a bowl, mix all ingredients together.
  2. Serve on bread, in a wrap, or with crackers.

Dinner: Vegetarian enchiladas (25g)

• Ingredients:
  • 8 corn tortillas
  • 1 (15 oz) can of black beans, rinsed and drained
  • 1 cup shredded Monterey Jack cheese
  • 1 (10 oz) can of enchilada sauce
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. Fill each tortilla with beans and cheese.
  3. Roll up the tortillas and place them in a baking dish.
  4. Pour the enchilada sauce over the tortillas and top with more cheese.
  5. Bake for 20-25 minutes, or until bubbly.

Day 18

Total Daily Protein: 102g

Breakfast: Ketolicious Cheesy Biscuits with Turkey Sausage (42g)

• Ingredients:
  • For the biscuits:
    • 2 cups almond flour
    • 1 tbsp baking powder
    • 1/2 tsp salt
    • 1/2 cup cold butter, cut into small pieces
    • 2 large eggs
    • 1/4 cup heavy cream
    • 1 cup shredded cheddar cheese
  • For the sausage:
    • 1 lb ground turkey
    • 1 tsp salt
    • 1/2 tsp black pepper
    • 1/2 tsp sage
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. To make the biscuits, combine the almond flour, baking powder, and salt in a bowl.
  3. Cut in the butter until the mixture resembles coarse crumbs.
  4. In a separate bowl, whisk together the eggs and cream.
  5. Add the egg mixture to the flour mixture and stir until just combined.
  6. Stir in the cheese.
  7. Drop the dough by the spoonful onto a baking sheet.
  8. Bake for 12-15 minutes, or until golden brown.
  9. To make the sausage, combine all ingredients in a bowl and mix well.
  10. Form into patties and cook in a skillet over medium heat until browned and cooked through.
  11. Serve the sausage with the biscuits.

Lunch: Tuna Egg Salad (35g)

• Ingredients:
  • 1 (5 oz) can of tuna, drained
  • 2 hard-boiled eggs, chopped
  • 1/4 cup mayonnaise or Greek yogurt
  • 1 tbsp chopped pickles
• Instructions:
  1. In a bowl, mix all ingredients together.
  2. Serve on bread or with crackers.

Dinner: Kibbeh (25g)

• Ingredients:
  • 1 cup fine bulgur wheat
  • 1 lb lean ground beef or lamb
  • 1 onion, finely chopped
  • 1 tsp allspice
  • Salt and pepper to taste
• Instructions:
  1. Soak the bulgur in water for 10 minutes, then drain and squeeze out any excess water.
  2. In a bowl, combine the bulgur, ground meat, onion, and spices.
  3. Knead the mixture until it is well combined.
  4. Shape the mixture into small football-shaped balls.
  5. Bake at 375°F (190°C) for 20-25 minutes, or until cooked through.

Day 19

Total Daily Protein: 85g

Breakfast: Corned Beef Hash and Eggs (25g)

• Ingredients:
  • 1 (15 oz) can of corned beef hash
  • 4 large eggs
• Instructions:
  1. In a large skillet, cook the corned beef hash until browned and crispy.
  2. Make four wells in the hash and crack an egg into each well.
  3. Cook until the eggs are set to your liking.

Lunch: Taco Salad (30g)

• Ingredients:
  • 4 oz ground turkey or beef, cooked with taco seasoning
  • 2 cups chopped lettuce
  • 1/4 cup black beans
  • 1/4 cup corn
  • Salsa and shredded cheese for topping
• Instructions:
  1. Layer all ingredients in a bowl and enjoy.

Dinner: Chicken stroganoff (30g)

• Ingredients:
  • 1 lb chicken breast, cut into strips
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 8 oz sliced mushrooms
  • 1/2 cup chicken broth
  • 1/2 cup sour cream or Greek yogurt
• Instructions:
  1. In a skillet, cook the chicken in olive oil until browned.
  2. Add the onion and mushrooms and cook until tender.
  3. Add the chicken broth and bring to a simmer.
  4. Stir in the sour cream or Greek yogurt.

Day 20

Total Daily Protein: 85g

Breakfast: High-Protein PB&J Baked Oats (25g)

• Ingredients:
  • 1 cup rolled oats
  • 1/2 cup milk
  • 1/4 cup peanut butter
  • 2 tbsp jelly
  • 1 scoop vanilla protein powder
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, combine the oats, milk, and protein powder.
  3. Pour the mixture into a greased baking dish.
  4. Top with the peanut butter and jelly.
  5. Bake for 20-25 minutes, or until the oats are set.

Lunch: Salmon Salad Sandwich (30g)

• Ingredients:
  • 1 (5 oz) can of salmon, drained
  • 1/4 cup mayonnaise or Greek yogurt
  • 1 tbsp chopped celery
  • 2 slices whole-wheat bread
• Instructions:
  1. In a bowl, mix the salmon, mayonnaise, and celery.
  2. Serve the salmon salad between two slices of bread.

Dinner: Chicken satay curry (30g)

• Ingredients:
  • 1 lb chicken breast, cut into 1-inch cubes
  • 1/2 cup coconut milk
  • 2 tbsp red curry paste
  • 2 tbsp peanut butter
  • 1 tbsp soy sauce
• Instructions:
  1. In a skillet, cook the chicken until browned.
  2. Add the coconut milk, curry paste, peanut butter, and soy sauce.
  3. Bring to a simmer and cook until the sauce has thickened.

Day 21

Total Daily Protein: 78g

Breakfast: High-Protein Peanut Butter & Chocolate Chia Pudding (25g)

• Ingredients:
  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 2 tbsp peanut butter
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

Lunch: Turkey Avocado Sandwich (28g)

• Ingredients:
  • 4 oz sliced turkey breast
  • 1/4 avocado, sliced
  • 2 slices whole-wheat bread
  • Mustard or mayonnaise
• Instructions:
  1. Assemble the sandwich with all ingredients.

Dinner: Curry Chicken Potpie (25g)

• Ingredients:
  • 1 lb chicken breast, cooked and shredded
  • 1 cup mixed vegetables (peas, carrots, corn)
  • 1 (10.5 oz) can of cream of chicken soup
  • 1 tbsp curry powder
  • 1 sheet of puff pastry
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a bowl, combine the chicken, vegetables, soup, and curry powder.
  3. Pour the mixture into a baking dish.
  4. Top with the puff pastry and bake for 20-25 minutes, or until the pastry is golden brown.

Day 22

Total Daily Protein: 85g

Breakfast: High-Protein Mango & Tahini Overnight Oats (25g)

• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/4 cup plain Greek yogurt
  • 1 tbsp tahini
  • 1/2 cup chopped mango
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

Lunch: Chicken Caesar Wrap (30g)

• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1/2 cup chopped romaine lettuce
  • 2 tbsp Caesar dressing
  • 1 tbsp grated Parmesan cheese
  • 1 large whole-wheat tortilla
• Instructions:
  1. In a bowl, toss the chicken, lettuce, dressing, and Parmesan cheese.
  2. Spoon the mixture onto the tortilla and wrap it up.

Dinner: Cheesy Ground Beef & Cauliflower Casserole (30g)

• Ingredients:
  • 1 lb ground beef
  • 1 head of cauliflower, cut into florets
  • 1 cup shredded cheddar cheese
  • 1/2 cup milk
  • 1/4 cup grated Parmesan cheese
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a skillet, brown the ground beef.
  3. Steam or boil the cauliflower until tender.
  4. In a baking dish, combine the beef, cauliflower, cheddar cheese, and milk.
  5. Top with Parmesan cheese and bake for 20-25 minutes, or until bubbly.

Day 23

Total Daily Protein: 85g

Breakfast: High-Protein Blueberry & Peanut Butter Chia Pudding (25g)

• Ingredients:
  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • 2 tbsp peanut butter
  • 1/2 cup blueberries
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

Lunch: Mediterranean Tuna Salad (30g)

• Ingredients:
  • 1 (5 oz) can of tuna, drained
  • 1/4 cup chopped cucumber
  • 1/4 cup chopped tomatoes
  • 2 tbsp chopped red onion
  • 2 tbsp crumbled feta cheese
  • 2 tbsp lemon vinaigrette
• Instructions:
  1. In a bowl, combine all ingredients and toss to combine.

Dinner: One-Skillet Cheesy Ground Chicken Pasta (30g)

• Ingredients:
  • 1 lb ground chicken
  • 8 oz pasta, uncooked
  • 2 cups chicken broth
  • 1 cup marinara sauce
  • 1 cup shredded mozzarella cheese
• Instructions:
  1. In a large skillet, brown the ground chicken.
  2. Add the pasta, chicken broth, and marinara sauce.
  3. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the pasta is cooked through.
  4. Stir in the mozzarella cheese.

Day 24

Total Daily Protein: 80g

Breakfast: Chocolate-Cherry Protein Shake (25g)

• Ingredients:
  • 1 cup unsweetened almond milk
  • 1 scoop chocolate protein powder
  • 1/2 cup frozen cherries
  • 1/4 cup plain Greek yogurt
• Instructions:
  1. Combine all ingredients in a blender and blend until smooth.

Lunch: Chicken Quinoa Bowl (30g)

• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1 cup cooked quinoa
  • 1/2 cup steamed broccoli
  • 2 tbsp soy-ginger dressing
• Instructions:
  1. Combine all ingredients in a bowl.

Dinner: One-Pot Lentil & Vegetable Soup (25g)

• Ingredients:
  • 1 cup brown or green lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 8 cups vegetable broth
• Instructions:
  1. In a large pot, combine all ingredients.
  2. Bring to a boil, then reduce heat and simmer for 45-60 minutes, or until the lentils are tender.

Day 25

Total Daily Protein: 80g

Breakfast: Breakfast Dal Bowl (25g)

• Ingredients:
  • 1 cup cooked red lentils
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped onion
  • 1 tsp grated ginger
  • 1/2 tsp turmeric
  • Salt and pepper to taste
• Instructions:
  1. In a pot, combine all ingredients and cook over medium heat until the tomatoes are soft.
  2. Serve warm.

Lunch: Greek Chicken and Farro Salad (30g)

• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1 cup cooked farro
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled feta cheese
  • 2 tbsp lemon-herb vinaigrette
• Instructions:
  1. Combine all ingredients in a bowl and toss to combine.

Dinner: Summer Skillet Lasagna (25g)

• Ingredients:
  • 1 lb ground turkey
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 1 (15 oz) container of ricotta cheese
  • 1 cup marinara sauce
  • 1 cup shredded mozzarella cheese
• Instructions:
  1. In a large skillet, brown the ground turkey.
  2. Add the zucchini and squash and cook until tender.
  3. Stir in the ricotta cheese and marinara sauce.
  4. Top with mozzarella cheese and broil for 2-3 minutes, or until the cheese is melted and bubbly.

Day 26

Total Daily Protein: 90g

Breakfast: High-Protein Raspberry & Peanut Butter Overnight Oats (25g)

• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup unsweetened almond milk
  • 1/4 cup plain Greek yogurt
  • 2 tbsp peanut butter
  • 1/2 cup raspberries
• Instructions:
  1. Combine all ingredients in a jar and shake well.
  2. Refrigerate for at least 4 hours, or overnight.

Lunch: Steak Burrito Bowl Salad (35g)

• Ingredients:
  • 4 oz grilled steak, sliced
  • 2 cups chopped lettuce
  • 1/2 cup black beans
  • 1/2 cup corn
  • Salsa, guacamole, and sour cream for topping
• Instructions:
  1. Layer all ingredients in a bowl.

Dinner: Harissa Chicken and Farro Salad (30g)

• Ingredients:
  • 4 oz grilled chicken breast, chopped
  • 1 cup cooked farro
  • 1/4 cup harissa paste
  • 1/4 cup chopped cilantro
  • 1/4 cup crumbled feta cheese
• Instructions:
  1. In a bowl, toss the chicken with the harissa paste.
  2. Combine the chicken, farro, cilantro, and feta cheese in a bowl.

Day 27

Total Daily Protein: 82g

Breakfast: Buffalo Chicken Egg Muffins (22g)

• Ingredients:
  • 8 large eggs
  • 1/2 cup cooked shredded chicken
  • 1/4 cup buffalo sauce
  • 1/4 cup crumbled blue cheese
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, whisk together the eggs and buffalo sauce.
  3. Stir in the chicken and blue cheese.
  4. Pour the mixture into a greased muffin tin.
  5. Bake for 15-20 minutes, or until the eggs are set.

Lunch: Chicken Fajita Wrap (30g)

• Ingredients:
  • 4 oz grilled chicken breast, sliced
  • 1/2 cup sautéed bell peppers and onions
  • 1 large whole-wheat tortilla
  • Salsa and sour cream for topping
• Instructions:
  1. Fill the tortilla with the chicken, peppers, and onions.
  2. Top with salsa and sour cream, then wrap it up.

Dinner: Ropa Vieja (30g)

• Ingredients:
  • 1 lb flank steak
  • 1 onion, sliced
  • 1 bell pepper, sliced
  • 1 (15 oz) can of crushed tomatoes
  • 2 cloves of garlic, minced
  • 1 tsp cumin
• Instructions:
  1. In a slow cooker, combine all ingredients.
  2. Cook on low for 6-8 hours, or on high for 3-4 hours.
  3. Shred the beef and serve with rice and beans.

Day 28

Total Daily Protein: 81g

Breakfast: Sausage Hash Brown Egg Muffins (21g)

• Ingredients:
  • 1 cup frozen hash browns, thawed
  • 1/2 lb ground sausage, cooked and drained
  • 8 large eggs
  • 1/2 cup shredded cheddar cheese
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Press the hash browns into the bottom of a greased muffin tin.
  3. Top with the sausage and cheese.
  4. In a bowl, whisk the eggs and pour them over the sausage and cheese.
  5. Bake for 20-25 minutes, or until the eggs are set.

Lunch: Sausage and Fennel Chickpea Rigatoni (30g)

• Ingredients:
  • 2 oz Italian sausage, cooked and crumbled
  • 1/2 cup canned chickpeas, rinsed and drained
  • 1/2 cup cooked rigatoni pasta
  • 1/4 cup marinara sauce
  • 1/4 tsp fennel seeds
• Instructions:
  1. In a small saucepan, combine all ingredients and heat through.

Dinner: Sea Bass with Roasted Vegetables (30g)

• Ingredients:
  • 4 oz sea bass fillet
  • 1 cup chopped vegetables (broccoli, asparagus, bell peppers)
  • 1 tbsp olive oil
  • Salt and pepper to taste
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Toss the vegetables with olive oil, salt, and pepper.
  3. Roast for 15-20 minutes, or until tender.
  4. Season the sea bass with salt and pepper and pan-sear for 3-4 minutes per side.

Day 29

Total Daily Protein: 74g

Breakfast: Breakfast Pizza with Hash Brown Crust (19g)

• Ingredients:
  • For the crust:
    • 2 cups frozen hash browns, thawed
    • 1 large egg, beaten
    • 1/2 cup shredded cheddar cheese
  • For the topping:
    • 4 large eggs, scrambled
    • 1/2 cup chopped ham
    • 1/2 cup shredded mozzarella cheese
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. To make the crust, combine the hash browns, egg, and cheddar cheese in a bowl.
  3. Press the mixture into a greased 9-inch pie plate.
  4. Bake for 20-25 minutes, or until golden brown.
  5. Top the crust with the scrambled eggs, ham, and mozzarella cheese.
  6. Bake for another 5-10 minutes, or until the cheese is melted.

Lunch: Lemon-Herb Roasted Salmon (30g)

• Ingredients:
  • 4 oz salmon fillet
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • 1/2 tsp dried herbs (dill, parsley, etc.)
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. Place the salmon on a baking sheet and drizzle with olive oil, lemon juice, and herbs.
  3. Bake for 12-15 minutes, or until cooked through.

Dinner: Healthy Buffalo Chicken Dip (25g)

• Ingredients:
  • 1 cup shredded chicken
  • 1/2 cup plain Greek yogurt
  • 1/4 cup buffalo sauce
  • 1/4 cup shredded cheddar cheese
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine all ingredients.
  3. Pour the mixture into a small baking dish and bake for 15-20 minutes, or until bubbly.
  4. Serve with celery sticks or whole-grain crackers.

Day 30

Total Daily Protein: 76g

Breakfast: Cottage Cheese Egg Bake (21g)

• Ingredients:
  • 1 cup cottage cheese
  • 8 large eggs
  • 1/2 cup shredded cheddar cheese
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a blender, combine the cottage cheese and eggs and blend until smooth.
  3. Stir in the cheese.
  4. Pour the mixture into a greased baking dish.
  5. Bake for 25-30 minutes, or until the eggs are set.

Lunch: Baked Ziti Casserole (30g)

• Ingredients:
  • 2 oz whole-wheat ziti, cooked
  • 2 oz ground turkey, cooked
  • 1/4 cup ricotta cheese
  • 1/4 cup marinara sauce
  • 1/4 cup shredded mozzarella cheese
• Instructions:
  1. Preheat oven to 375°F (190°C).
  2. In a small baking dish, combine the ziti, turkey, ricotta, and marinara sauce.
  3. Top with mozzarella cheese and bake for 15-20 minutes, or until bubbly.

Dinner: Shrimp-Vegetable Quinoa Fried Rice (25g)

• Ingredients:
  • 4 oz shrimp, peeled and deveined
  • 1 cup cooked quinoa
  • 1/2 cup frozen peas and carrots
  • 1 large egg, scrambled
  • 2 tbsp soy sauce
• Instructions:
  1. In a large skillet, cook the shrimp until pink.
  2. Add the quinoa, peas and carrots, and egg.
  3. Stir in the soy sauce and cook until heated through.