Increasing your Protein Intake

5-Day Sample High-Protein Meal Plans

DAY ONE

Breakfast:

• 2 eggs w/ 3 bacon: 21 g

Snack:

• Peanut butter toast: 12 g

Lunch:

• 1 cup edamame: 17 g
• 1/2 cup of trail mix: 10 g

Snack:

• 1 cup greek yogurt + fruit: 17 g

Dinner:

• 4 oz salmon: 23 g

Total for the day: 100+ grams of protein

DAY TWO

Breakfast:

• 2 tbsp peanut butter: 8 g
• 1 cup of oatmeal: 6 g

Snack:

• 1 cup cottage cheese + carrots: 25 g

Lunch:

• 4 oz chicken: 31 g
• 1 cup quinoa: 8 g

Snack:

• 1 oz almonds: 6 g

Dinner:

• 4 oz steak: 28 g

Total for the day: 112+ grams of protein

DAY THREE

Breakfast:

• 2 chicken sausage: 28 g

Snack:

• 1 oz beef jerky: 9 g

Lunch:

• 1 cup tofu: 20 g
• 1 cup wild rice: 7 g

Snack:

• 1 cup greek yogurt: 26 g

Dinner:

• 4 oz whitefish: 28 g

Total for the day: 118+ grams of protein

DAY FOUR

Breakfast:

• 3 egg omelet: 18 g
• 1/2 cup of oatmeal: 3 g

Snack:

• 3 tbsp hummus + celery sticks: 4 g

Lunch:

• 1 can canned tuna: 42 g

Snack:

• 1 PB&J sandwich: 15 g

Dinner:

• 4 turkey meatballs: 28 g

Total for the day: 110+ grams of protein

DAY FIVE: VEGETARIAN

Breakfast:

• black bean omelet: 20 g
• 1/2 cup of oatmeal w/ soymilk: 11 g

Snack:

• Nut butter toast: 12 g

Lunch:

• 1 cup quinoa:
• 1 cup tempeh: g

Snack:

• 1 cup cottage cheese + fruit: 26 g

Dinner:

• 1 cup lentils or lentil pasta: 18 g
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Total for the day: 115+ grams of protein

My bonus tip for eating vegetarian is to eat complementary proteins. When combined together, these are two proteins that have all of your essential amino acids.