Meal Plans

Here’s a sample 7-day meal plan with a focus on high-protein foods while staying under 1900 calories per day:

Day 1:

  • Breakfast: Scrambled eggs (2 eggs) with spinach and mushrooms cooked in olive oil, whole grain toast (300 calories)
  • Snack: Greek yogurt (6 oz) with sliced strawberries (150 calories)
  • Lunch: Grilled chicken breast (4 oz) salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (350 calories)
  • Snack: Cottage cheese (1/2 cup) with pineapple chunks (100 calories)
  • Dinner: Baked salmon (4 oz) with roasted asparagus and quinoa (400 calories)

Total: 1300 calories

Day 2:

  • Breakfast: Protein smoothie (spinach, banana, protein powder, almond milk) (250 calories)
  • Snack: Hard-boiled eggs (2 eggs) (140 calories)
  • Lunch: Turkey and avocado wrap with whole grain tortilla, lettuce, and tomato (300 calories)
  • Snack: Protein bar (180 calories)
  • Dinner: Grilled shrimp (6 oz) skewers with brown rice and steamed broccoli (400 calories)

Total: 1270 calories

Day 3:

  • Breakfast: Greek yogurt (6 oz) with honey and sliced almonds (200 calories)
  • Snack: Cottage cheese (1/2 cup) with sliced peaches (100 calories)
  • Lunch: Tuna salad (with light mayo or Greek yogurt) on whole grain crackers, side of baby carrots (350 calories)
  • Snack: Protein shake with almond milk and strawberries (200 calories)
  • Dinner: Lean beef (5 oz) stir-fry with mixed vegetables and brown rice (450 calories)

Total: 1300 calories

Day 4:

  • Breakfast: Omelette with spinach, bell peppers, and feta cheese (2 eggs) cooked in olive oil, whole grain toast (350 calories)
  • Snack: Greek yogurt (6 oz) with mixed berries (150 calories)
  • Lunch: Grilled chicken Caesar salad with romaine lettuce, cherry tomatoes, parmesan cheese, and Caesar dressing (400 calories)
  • Snack: Protein bar (180 calories)
  • Dinner: Baked cod (6 oz) with quinoa and steamed green beans (400 calories)

Total: 1480 calories

Day 5:

  • Breakfast: Protein pancakes (made with protein powder, eggs, and oats) topped with Greek yogurt and banana slices (350 calories)
  • Snack: Cottage cheese (1/2 cup) with cherry tomatoes (100 calories)
  • Lunch: Turkey and hummus wrap with whole grain tortilla, lettuce, and cucumber (300 calories)
  • Snack: Protein shake with almond milk and blueberries (200 calories)
  • Dinner: Beef and broccoli stir-fry with brown rice (400 calories)

Total: 1350 calories

Day 6:

  • Breakfast: Scrambled tofu with spinach, mushrooms, and onions cooked in olive oil, whole grain toast (350 calories)
  • Snack: Greek yogurt (6 oz) with sliced strawberries (150 calories)
  • Lunch: Grilled salmon (4 oz) salad with mixed greens, cucumber, cherry tomatoes, and lemon vinaigrette (400 calories)
  • Snack: Hard-boiled eggs (2 eggs) (140 calories)
  • Dinner: Turkey meatballs (5 oz) with marinara sauce, whole wheat pasta, and a side salad (400 calories)

Total: 1440 calories

Day 7:

  • Breakfast: Protein smoothie bowl topped with sliced banana, almonds, and chia seeds (350 calories)
  • Snack: Cottage cheese (1/2 cup) with pineapple chunks (100 calories)
  • Lunch: Chicken and avocado salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (400 calories)
  • Snack: Protein bar (180 calories)
  • Dinner: Grilled steak (5 oz) with sweet potato and steamed broccoli (450 calories)

Total: 1480 calories

Remember to adjust portion sizes and specific foods according to individual preferences and dietary needs. It’s also essential to stay hydrated throughout the day and to include a variety of nutrient-dense foods to meet overall nutritional requirements.

5 Easy high protein and low carb snacks:

Avocado and Bacon Deviled Eggs

Ingredients:

  • 6 hard-boiled eggs
  • 1 ripe avocado
  • 4 slices of cooked bacon, crumbled
  • 2 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • Chopped chives for garnish

Instructions:

  1. Cut the hard-boiled eggs in half and remove the yolks.
  2. Mash the yolks with the avocado, mayonnaise, Dijon mustard, salt, and pepper until smooth.
  3. Spoon the mixture back into the egg whites.
  4. Top each deviled egg with crumbled bacon and chopped chives.
  5. Chill before serving.

2. Zucchini and Parmesan Chips

Ingredients:

  • 2 medium-sized zucchinis, thinly sliced
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the zucchini slices with olive oil, garlic powder, salt, and pepper.
  3. Arrange the slices on a baking sheet and sprinkle Parmesan cheese over each slice.
  4. Bake for 12-15 minutes or until the edges are golden and crispy.

3. Keto Guacamole with Veggie Sticks

Ingredients:

  • 3 ripe avocados
  • 1 small red onion, finely diced
  • 2 tomatoes, diced
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and lime juice to taste
  • Assorted low-carb veggies for dipping (cucumber, bell pepper, celery)

Instructions:

  1. Mash the avocados in a bowl.
  2. Add diced onion, tomatoes, jalapeño, cilantro, salt, and lime juice. Mix well.
  3. Serve the guacamole with veggie sticks.

4. Keto Cheese Crisps

Ingredients:

  • 1 cup shredded cheddar cheese
  • 1 cup shredded mozzarella cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Mix cheddar and mozzarella cheese in a bowl.
  3. On a parchment-lined baking sheet, make small piles of the cheese mixture, leaving space between each.
  4. Sprinkle garlic powder and paprika over the piles.
  5. Bake for 10-12 minutes or until golden and crispy.

5. Bacon-Wrapped Asparagus

Ingredients:

  • 12 asparagus spears
  • 6 slices of bacon
  • Olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Trim the tough ends of the asparagus.
  3. Wrap each asparagus spear with a slice of bacon.
  4. Place the wrapped asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
  5. Bake for 20-25 minutes or until the bacon is crispy.
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