A high protein meat eater - day on plate

Breakfast (Approximately 400-450 calories):

• Scrambled Eggs and Spinach:

  • Scrambled eggs (2 large eggs)

  • Spinach (1 cup)

  • Whole-grain toast (1 slice) - I currently love the wholemeal english muffins

  • Sliced avocado (1/4 of an avocado)

Lunch (Approximately 400-450 calories):

• Grilled Chicken Salad:

  • Grilled chicken breast (113g weighed uncooked)

  • Mixed greens (2 cups)

  • Cherry tomatoes, cucumbers, and bell peppers, the rainbow!!! (1/2 cup each)

  • Balsamic vinaigrette dressing 1-2T

Snack (Approximately 150-200 calories):

• Greek Yogurt and Almonds:

  • Greek yogurt (170g)

  • Almonds (28)

Dinner (Approximately 650-700 calories):

• Grilled Salmon with Quinoa:

  • Grilled salmon fillet (170g weighed uncooked)

  • Quinoa (1 cup, cooked)

  • Steamed broccoli (1 cup)

  • Lemon wedges for flavour

Snack (Approximately 100-150 calories):

• Cottage Cheese and Berries:

  • Low-fat cottage cheese (1 cup) - or whipped ricotta

  • Mixed berries (1/2 cup)

This meal plan incorporates lean meat like chicken and salmon as primary protein sources and includes plenty of vegetables, whole grains, and healthy fats for a balanced and nutritious diet. Adjust portion sizes as needed to meet your specific calorie and protein goals. Additionally, remember to stay hydrated by drinking enough water throughout the day.