Below is a list of meals designed to fit: 200-300 calories each, with roughly 60% protein, 20% fat, and 20% carbs. Followed by a higher calorie 500-600 Calorie selection.
Meal 1: Grilled Chicken with Asparagus
- Calories: ~250
- Macronutrients: ~38g protein, ~6g fat, ~12g carbs
- Ingredients: 150g chicken breast, 100g asparagus, 1 tsp olive oil, salt, pepper
- Recipe: Season chicken with salt and pepper. Heat olive oil in a pan, grill chicken for 6-7 minutes per side until cooked (165°F internal temp). Sauté asparagus in the same pan for 4-5 minutes. Serve together.
Meal 2: Turkey Lettuce Wraps
- Calories: ~220
- Macronutrients: ~33g protein, ~5g fat, ~10g carbs
- Ingredients: 120g ground turkey, 2 large lettuce leaves, 50g diced cucumber, 1 tsp soy sauce
- Recipe: Cook turkey in a nonstick pan with soy sauce until browned (5-7 minutes). Spoon turkey and cucumber into lettuce leaves, wrap, and eat.
Meal 3: Egg White Scramble with Spinach
- Calories: ~200
- Macronutrients: ~30g protein, ~4g fat, ~8g carbs
- Ingredients: 6 egg whites, 50g spinach, 1 tsp butter, salt
- Recipe: Melt butter in a pan, add spinach, and cook until wilted (2 minutes). Add egg whites and scramble until set (3-4 minutes). Season with salt.
Meal 4: Tuna Salad on Cucumber Slices
- Calories: ~230
- Macronutrients: ~35g protein, ~5g fat, ~9g carbs
- Ingredients: 100g canned tuna (in water), 1 tbsp Greek yogurt, 100g cucumber (sliced), pepper
- Recipe: Mix tuna with Greek yogurt and pepper. Slice cucumber into rounds, top each with a spoonful of tuna mix.
Meal 5: Baked Cod with Zucchini
- Calories: ~260
- Macronutrients: ~40g protein, ~6g fat, ~10g carbs
- Ingredients: 150g cod fillet, 100g zucchini, 1 tsp olive oil, lemon juice, salt
- Recipe: Preheat oven to 400°F. Place cod and sliced zucchini on a baking sheet, drizzle with olive oil and lemon juice, season with salt. Bake for 15-20 minutes.
Meal 6: Shrimp Stir-Fry with Bell Pepper
- Calories: ~240
- Macronutrients: ~36g protein, ~5g fat, ~11g carbs
- Ingredients: 120g shrimp (peeled), 50g bell pepper, 1 tsp olive oil, 1 tsp soy sauce
- Recipe: Heat oil in a pan, add shrimp and sliced bell pepper. Stir-fry with soy sauce for 5-7 minutes until shrimp is pink.
Meal 7: Chicken Skewers with Tomato
- Calories: ~270
- Macronutrients: ~41g protein, ~6g fat, ~12g carbs
- Ingredients: 150g chicken breast, 50g cherry tomatoes, 1 tsp olive oil, salt, pepper
- Recipe: Cube chicken, skewer with tomatoes. Brush with oil, season, and grill or bake at 400°F for 15 minutes.
Meal 8: Greek Yogurt with Protein Powder
- Calories: ~210
- Macronutrients: ~32g protein, ~4g fat, ~10g carbs
- Ingredients: 150g plain Greek yogurt (0% fat), 15g unflavored protein powder, 10g blueberries
- Recipe: Mix protein powder into yogurt until smooth. Top with blueberries.
Meal 9: Beef and Broccoli Bites
- Calories: ~280
- Macronutrients: ~42g protein, ~7g fat, ~11g carbs
- Ingredients: 120g lean beef (sirloin), 50g broccoli, 1 tsp olive oil, 1 tsp soy sauce
- Recipe: Slice beef thin, stir-fry in oil with soy sauce for 4-5 minutes. Add broccoli, cook 3 more minutes.
Meal 10: Cottage Cheese with Pineapple
- Calories: ~220
- Macronutrients: ~33g protein, ~4g fat, ~12g carbs
- Ingredients: 150g low-fat cottage cheese, 50g pineapple chunks
- Recipe: Mix cottage cheese with pineapple. Serve cold.
Meal 11: Salmon with Green Beans
- Calories: ~290
- Macronutrients: ~38g protein, ~9g fat, ~10g carbs
- Ingredients: 120g salmon fillet, 100g green beans, 1 tsp olive oil, lemon juice
- Recipe: Pan-sear salmon in oil (4-5 minutes per side). Steam green beans for 5 minutes, drizzle with lemon juice.
Meal 12: Turkey Meatballs with Spinach
- Calories: ~250
- Macronutrients: ~37g protein, ~6g fat, ~10g carbs
- Ingredients: 120g ground turkey, 50g spinach, 1 tsp olive oil, salt
- Recipe: Mix turkey with salt, form into 4 small balls. Bake at 375°F for 15 minutes. Sauté spinach in oil for 2 minutes, serve together.
Meal 13: Egg and Turkey Bacon Bowl
- Calories: ~230
- Macronutrients: ~34g protein, ~6g fat, ~8g carbs
- Ingredients: 4 egg whites, 2 slices turkey bacon (30g), 50g diced tomato
- Recipe: Scramble egg whites in a nonstick pan (3-4 minutes). Cook turkey bacon until crisp, chop, and mix with eggs and tomato.
Meal 14: Grilled Pork with Cucumber
- Calories: ~260
- Macronutrients: ~40g protein, ~7g fat, ~9g carbs
- Ingredients: 120g pork tenderloin, 100g cucumber, 1 tsp olive oil, salt
- Recipe: Season pork with salt, grill in oil for 6-7 minutes per side. Slice cucumber and serve as a side.
Meal 15: Chicken and Cauliflower Mash
- Calories: ~270
- Macronutrients: ~41g protein, ~6g fat, ~12g carbs
- Ingredients: 150g chicken breast, 100g cauliflower, 1 tsp butter, salt
- Recipe: Grill chicken (6-7 minutes per side). Steam cauliflower, mash with butter and salt. Serve together.
Meal 16: Tilapia with Asparagus
- Calories: ~230
- Macronutrients: ~36g protein, ~5g fat, ~10g carbs
- Ingredients: 150g tilapia fillet, 100g asparagus, 1 tsp olive oil, lemon juice
- Recipe: Bake tilapia at 400°F with oil and lemon juice for 12-15 minutes. Sauté asparagus in the same pan for 5 minutes.
Meal 17: Protein Pancake
- Calories: ~220
- Macronutrients: ~33g protein, ~5g fat, ~10g carbs
- Ingredients: 30g protein powder, 2 egg whites, 20g oats, 1 tsp butter
- Recipe: Blend protein powder, egg whites, and oats into a batter. Cook in butter over medium heat (2-3 minutes per side).
Meal 18: Shrimp and Zucchini Noodles
- Calories: ~240
- Macronutrients: ~36g protein, ~5g fat, ~11g carbs
- Ingredients: 120g shrimp, 100g zucchini (spiralized), 1 tsp olive oil, garlic powder
- Recipe: Sauté shrimp in oil with garlic powder (5 minutes). Add zucchini noodles, cook 2-3 more minutes.
Meal 19: Beef Patty with Tomato
- Calories: ~280
- Macronutrients: ~42g protein, ~7g fat, ~10g carbs
- Ingredients: 120g lean ground beef, 50g tomato, 1 tsp olive oil, salt
- Recipe: Form beef into a patty, season with salt. Cook in oil (4-5 minutes per side). Slice tomato and serve on the side.
Meal 20: Chicken and Broccoli Soup
- Calories: ~250
- Macronutrients: ~38g protein, ~6g fat, ~11g carbs
- Ingredients: 120g chicken breast, 50g broccoli, 1 tsp olive oil, 1 cup low-sodium broth
- Recipe: Shred cooked chicken. Sauté broccoli in oil, add broth and chicken, simmer 10 minutes.
Meal 21: Tuna and Egg Salad
- Calories: ~230
- Macronutrients: ~35g protein, ~6g fat, ~8g carbs
- Ingredients: 100g tuna (in water), 1 hard-boiled egg, 50g cucumber, 1 tsp Greek yogurt
- Recipe: Chop egg and cucumber, mix with tuna and yogurt. Serve cold.
Meal 22: Pork Stir-Fry with Bell Pepper
- Calories: ~270
- Macronutrients: ~40g protein, ~7g fat, ~10g carbs
- Ingredients: 120g pork tenderloin, 50g bell pepper, 1 tsp olive oil, 1 tsp soy sauce
- Recipe: Slice pork thin, stir-fry in oil with soy sauce (5-6 minutes). Add sliced pepper, cook 3 more minutes.
Meal 23: Cottage Cheese and Strawberry Bowl
- Calories: ~220
- Macronutrients: ~33g protein, ~4g fat, ~12g carbs
- Ingredients: 150g low-fat cottage cheese, 50g strawberries
- Recipe: Slice strawberries, mix with cottage cheese. Serve cold.
Meal 24: Salmon and Spinach Salad
- Calories: ~290
- Macronutrients: ~38g protein, ~9g fat, ~10g carbs
- Ingredients: 120g salmon fillet, 50g spinach, 1 tsp olive oil, lemon juice
- Recipe: Grill salmon in oil (4-5 minutes per side). Toss with spinach and lemon juice.
Meal 25: Turkey and Cauliflower Rice
- Calories: ~250
- Macronutrients: ~37g protein, ~6g fat, ~11g carbs
- Ingredients: 120g ground turkey, 100g cauliflower (riced), 1 tsp olive oil, salt
- Recipe: Cook turkey in oil with salt (5-7 minutes). Sauté cauliflower rice in the same pan for 3-4 minutes.
Meal 26: Egg White Omelette with Tomato
- Calories: ~200
- Macronutrients: ~30g protein, ~4g fat, ~9g carbs
- Ingredients: 6 egg whites, 50g tomato, 1 tsp butter, salt
- Recipe: Melt butter in a pan, pour in egg whites, add chopped tomato. Cook 3-4 minutes, fold, and serve.
Meal 27: Chicken and Green Bean Stir-Fry
- Calories: ~260
- Macronutrients: ~40g protein, ~6g fat, ~10g carbs
- Ingredients: 150g chicken breast, 100g green beans, 1 tsp olive oil, 1 tsp soy sauce
- Recipe: Slice chicken, stir-fry in oil with soy sauce (6-7 minutes). Add green beans, cook 4 more minutes.
Meal 28: Cod and Broccoli
- Calories: ~240
- Macronutrients: ~38g protein, ~5g fat, ~10g carbs
- Ingredients: 150g cod fillet, 50g broccoli, 1 tsp olive oil, lemon juice
- Recipe: Bake cod with oil and lemon juice at 400°F for 15 minutes. Steam broccoli, serve together.
Meal 29: Beef and Spinach Skillet
- Calories: ~280
- Macronutrients: ~42g protein, ~7g fat, ~10g carbs
- Ingredients: 120g lean beef (sirloin), 50g spinach, 1 tsp olive oil, salt
- Recipe: Slice beef thin, cook in oil with salt (4-5 minutes). Add spinach, cook until wilted (2 minutes).
Meal 30: Shrimp and Cucumber Salad
- Calories: ~230
- Macronutrients: ~36g protein, ~5g fat, ~9g carbs
- Ingredients: 120g shrimp, 100g cucumber, 1 tsp olive oil, lemon juice
- Recipe: Cook shrimp in oil (5 minutes). Slice cucumber, toss with shrimp and lemon juice. Serve cold.
Notes:
- Protein: Mostly lean sources like chicken, turkey, fish, egg whites, and cottage cheese to hit 60%.
- Fat: Kept low with minimal oils (e.g., 1 tsp olive oil or butter) for 20%.
- Carbs: Small amounts from veggies or fruits (e.g., 50-100g portions) for the remaining 20%.
- Customization: Swap similar ingredients (e.g., cod for tilapia, spinach for kale) if preferred.
- Cooking Tips: Use nonstick pans to minimize oil. Season simply with salt, pepper, or herbs to keep calories in check.
500-600 Calorie
Below is a list of meals designed to range between 500-600 calories each, targeting a macronutrient split of approximately 60% protein, 20% fats, and 20% carbs.
Meal 1: Grilled Chicken with Broccoli and Quinoa
- Calories: ~550
- Macronutrients: ~82g protein (60%), ~12g fat (20%), ~27g carbs (20%)
- Ingredients:
- 200g chicken breast (skinless)
- 100g steamed broccoli
- 50g cooked quinoa (dry weight: ~15g)
- 1 tsp olive oil, salt, pepper
- Recipe: Season chicken with salt and pepper, grill until cooked (165°F internal temp). Cook quinoa in water (1:2 ratio) for 15 minutes. Steam broccoli for 5-7 minutes. Drizzle olive oil over veggies.
Meal 2: Turkey Meatballs with Zucchini Noodles
- Calories: ~520
- Macronutrients: ~78g protein, ~11g fat, ~26g carbs
- Ingredients:
- 200g ground turkey (93% lean)
- 150g spiralized zucchini
- 1 tbsp marinara sauce (low sugar)
- 1 tsp olive oil, garlic powder, salt
- Recipe: Mix turkey with garlic powder and salt, form into 4 meatballs, bake at 375°F for 20 minutes. Sauté zucchini noodles in olive oil for 3-5 minutes, top with sauce and meatballs.
Meal 3: Salmon with Asparagus and Sweet Potato
- Calories: ~580
- Macronutrients: ~87g protein, ~13g fat, ~29g carbs
- Ingredients:
- 200g salmon fillet
- 100g asparagus
- 75g sweet potato (baked)
- 1 tsp olive oil, lemon juice, dill
- Recipe: Rub salmon with olive oil, dill, and lemon juice, bake at 400°F for 12-15 minutes. Roast asparagus with salt for 10 minutes. Bake sweet potato at 375°F for 45 minutes.
Meal 4: Egg White Omelette with Spinach and Brown Rice
- Calories: ~510
- Macronutrients: ~76g protein, ~11g fat, ~25g carbs
- Ingredients:
- 10 egg whites
- 50g spinach
- 50g cooked brown rice (dry weight: ~15g)
- 1 tsp butter, salt, pepper
- Recipe: Whisk egg whites with salt and pepper, cook in butter over medium heat. Add spinach until wilted. Cook rice in water (1:2 ratio) for 40 minutes, serve on the side.
Meal 5: Beef Stir-Fry with Bell Peppers
- Calories: ~560
- Macronutrients: ~84g protein, ~12g fat, ~28g carbs
- Ingredients:
- 200g lean beef (sirloin)
- 100g mixed bell peppers
- 50g cooked white rice (dry weight: ~15g)
- 1 tsp soy sauce, 1 tsp sesame oil
- Recipe: Slice beef thinly, stir-fry in sesame oil with soy sauce for 5-7 minutes. Add sliced peppers, cook for 3 more minutes. Serve over cooked rice.
Meal 6: Cottage Cheese Bowl with Berries and Almonds
- Calories: ~530
- Macronutrients: ~80g protein, ~12g fat, ~26g carbs
- Ingredients:
- 400g low-fat cottage cheese (2%)
- 50g mixed berries (strawberries, blueberries)
- 10g sliced almonds
- Recipe: Scoop cottage cheese into a bowl, top with berries and almonds. Serve cold.
Meal 7: Tuna Salad with Cucumber and Rye Crispbread
- Calories: ~540
- Macronutrients: ~81g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g canned tuna (in water, drained)
- 100g cucumber (sliced)
- 2 rye crispbreads (~20g)
- 1 tbsp Greek yogurt, lemon juice, dill
- Recipe: Mix tuna with yogurt, lemon juice, and dill. Serve with cucumber slices and crispbreads.
Meal 8: Pork Tenderloin with Brussels Sprouts and Potato
- Calories: ~570
- Macronutrients: ~85g protein, ~13g fat, ~28g carbs
- Ingredients:
- 200g pork tenderloin
- 100g Brussels sprouts
- 75g boiled potato
- 1 tsp olive oil, rosemary, salt
- Recipe: Season pork with rosemary and salt, roast at 400°F for 25 minutes. Roast Brussels sprouts with olive oil for 20 minutes. Boil potato for 15-20 minutes.
Meal 9: Chicken Skewers with Cauliflower Rice
- Calories: ~510
- Macronutrients: ~76g protein, ~11g fat, ~25g carbs
- Ingredients:
- 200g chicken breast
- 150g riced cauliflower
- 1 tsp olive oil, paprika, garlic powder
- Recipe: Cube chicken, season with paprika and garlic, skewer, and grill for 10-12 minutes. Sauté cauliflower rice in olive oil for 5-7 minutes.
Meal 10: Greek Yogurt Parfait with Protein Powder
- Calories: ~550
- Macronutrients: ~82g protein, ~12g fat, ~27g carbs
- Ingredients:
- 300g plain Greek yogurt (0% fat)
- 30g whey protein powder (unflavored)
- 50g strawberries
- 10g chia seeds
- Recipe: Mix yogurt with protein powder, layer with strawberries and chia seeds in a glass. Chill before eating.
Meal 11: Shrimp with Kale and Quinoa
- Calories: ~520
- Macronutrients: ~78g protein, ~11g fat, ~26g carbs
- Ingredients:
- 200g shrimp (peeled)
- 100g kale
- 50g cooked quinoa (dry weight: ~15g)
- 1 tsp olive oil, garlic, lemon juice
- Recipe: Sauté shrimp and garlic in olive oil for 3-5 minutes. Add kale, cook until wilted. Serve over cooked quinoa with a squeeze of lemon.
Meal 12: Bison Patty with Green Beans and Rice
- Calories: ~580
- Macronutrients: ~87g protein, ~13g fat, ~29g carbs
- Ingredients:
- 200g ground bison (90% lean)
- 100g steamed green beans
- 50g cooked brown rice (dry weight: ~15g)
- 1 tsp olive oil, salt, pepper
- Recipe: Form bison into a patty, season, and grill for 5-7 minutes per side. Steam green beans for 5 minutes. Serve with cooked rice.
Meal 13: Egg and Turkey Scramble with Sweet Potato
- Calories: ~560
- Macronutrients: ~84g protein, ~12g fat, ~28g carbs
- Ingredients:
- 6 egg whites + 2 whole eggs
- 100g ground turkey (93% lean)
- 75g baked sweet potato
- 1 tsp butter, salt, pepper
- Recipe: Cook turkey in butter until browned, add whisked eggs, scramble until set. Serve with baked sweet potato.
Meal 14: Cod with Spinach and Lentils
- Calories: ~530
- Macronutrients: ~80g protein, ~11g fat, ~26g carbs
- Ingredients:
- 200g cod fillet
- 100g spinach
- 50g cooked lentils (dry weight: ~15g)
- 1 tsp olive oil, lemon, parsley
- Recipe: Bake cod with olive oil and lemon at 375°F for 15 minutes. Sauté spinach until wilted. Cook lentils in water (1:3 ratio) for 20-25 minutes.
Meal 15: Chicken Salad with Avocado and Rice Cakes
- Calories: ~570
- Macronutrients: ~85g protein, ~13g fat, ~28g carbs
- Ingredients:
- 200g grilled chicken breast
- 30g avocado (mashed)
- 2 rice cakes (~20g)
- 1 tbsp Greek yogurt, salt, pepper
- Recipe: Shred chicken, mix with mashed avocado and yogurt, season to taste. Serve with rice cakes.
Meal 16: Grilled Chicken with Asparagus and Wild Rice
- Calories: ~540
- Macronutrients: ~81g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g chicken breast (skinless)
- 100g asparagus
- 50g cooked wild rice (dry weight: ~15g)
- 1 tsp olive oil, garlic powder, salt
- Recipe: Season chicken with garlic powder and salt, grill for 6-8 minutes per side. Roast asparagus with olive oil at 400°F for 10 minutes. Cook wild rice in water (1:3 ratio) for 45 minutes.
Meal 17: Turkey Sausage with Cabbage and Potato
- Calories: ~560
- Macronutrients: ~84g protein, ~12g fat, ~28g carbs
- Ingredients:
- 200g turkey sausage (lean)
- 100g shredded cabbage
- 75g boiled potato
- 1 tsp olive oil, pepper
- Recipe: Cook sausage in olive oil until browned (8-10 minutes). Sauté cabbage until soft. Boil potato for 15-20 minutes, mash lightly.
Meal 18: Baked Tilapia with Zucchini and Quinoa
- Calories: ~520
- Macronutrients: ~78g protein, ~11g fat, ~26g carbs
- Ingredients:
- 200g tilapia fillet
- 100g zucchini (sliced)
- 50g cooked quinoa (dry weight: ~15g)
- 1 tsp olive oil, lemon, paprika
- Recipe: Season tilapia with paprika and lemon, bake at 375°F for 12-15 minutes. Sauté zucchini in olive oil for 5 minutes. Cook quinoa as above.
Meal 19: Egg White Frittata with Mushrooms and Rye Bread
- Calories: ~550
- Macronutrients: ~82g protein, ~12g fat, ~27g carbs
- Ingredients:
- 10 egg whites
- 50g mushrooms (sliced)
- 1 slice rye bread (~30g)
- 1 tsp butter, salt, thyme
- Recipe: Sauté mushrooms in butter, add whisked egg whites and thyme, cook until set (8-10 minutes). Serve with toasted rye bread.
Meal 20: Lean Beef with Broccoli and Sweet Potato
- Calories: ~580
- Macronutrients: ~87g protein, ~13g fat, ~29g carbs
- Ingredients:
- 200g lean ground beef (90% lean)
- 100g steamed broccoli
- 75g baked sweet potato
- 1 tsp olive oil, salt, pepper
- Recipe: Cook beef in olive oil with seasonings until browned. Steam broccoli for 5-7 minutes. Bake sweet potato at 375°F for 45 minutes.
Meal 21: Cottage Cheese with Pineapple and Walnuts
- Calories: ~530
- Macronutrients: ~80g protein, ~12g fat, ~26g carbs
- Ingredients:
- 400g low-fat cottage cheese (2%)
- 50g pineapple chunks
- 10g chopped walnuts
- Recipe: Mix cottage cheese with pineapple, top with walnuts. Serve chilled.
Meal 22: Sardines with Cucumber and Brown Rice
- Calories: ~540
- Macronutrients: ~81g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g canned sardines (in water, drained)
- 100g cucumber (sliced)
- 50g cooked brown rice (dry weight: ~15g)
- 1 tsp olive oil, lemon juice
- Recipe: Drizzle sardines with lemon juice and olive oil. Serve with cucumber and cooked brown rice.
Meal 23: Pork Chop with Green Beans and Couscous
- Calories: ~570
- Macronutrients: ~85g protein, ~13g fat, ~28g carbs
- Ingredients:
- 200g pork chop (lean)
- 100g steamed green beans
- 50g cooked couscous (dry weight: ~15g)
- 1 tsp olive oil, rosemary
- Recipe: Season pork with rosemary, grill for 5-7 minutes per side. Steam green beans. Cook couscous in water (1:2 ratio) for 10 minutes.
Meal 24: Chicken Thighs with Cauliflower Mash
- Calories: ~550
- Macronutrients: ~82g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g chicken thighs (skinless)
- 150g cauliflower
- 1 tsp butter, garlic powder, salt
- Recipe: Grill chicken thighs with garlic powder and salt for 20 minutes at 400°F. Steam cauliflower, mash with butter.
Meal 25: Protein Pancakes with Greek Yogurt
- Calories: ~520
- Macronutrients: ~78g protein, ~11g fat, ~26g carbs
- Ingredients:
- 30g whey protein powder (vanilla)
- 6 egg whites
- 50g oats (blended into flour)
- 100g Greek yogurt (0% fat)
- 1 tsp butter
- Recipe: Mix protein powder, egg whites, and oat flour into a batter. Cook in butter on a skillet (2-3 minutes per side). Top with yogurt.
Meal 26: Scallops with Spinach and Lentils
- Calories: ~560
- Macronutrients: ~84g protein, ~12g fat, ~28g carbs
- Ingredients:
- 200g scallops
- 100g spinach
- 50g cooked lentils (dry weight: ~15g)
- 1 tsp olive oil, garlic
- Recipe: Sear scallops in olive oil (2-3 minutes per side). Sauté spinach with garlic. Cook lentils as above.
Meal 27: Turkey Breast with Kale and Barley
- Calories: ~540
- Macronutrients: ~81g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g turkey breast
- 100g kale
- 50g cooked barley (dry weight: ~15g)
- 1 tsp olive oil, lemon
- Recipe: Grill turkey breast for 6-8 minutes per side. Sauté kale in olive oil. Cook barley in water (1:3 ratio) for 40 minutes.
Meal 28: Egg and Salmon Scramble with Potato
- Calories: ~570
- Macronutrients: ~85g protein, ~13g fat, ~28g carbs
- Ingredients:
- 6 egg whites + 2 whole eggs
- 100g smoked salmon
- 75g boiled potato
- 1 tsp butter, dill
- Recipe: Scramble eggs with butter, add chopped salmon at the end. Boil potato and serve on the side.
Meal 29: Halibut with Brussels Sprouts and Rice
- Calories: ~550
- Macronutrients: ~82g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g halibut fillet
- 100g Brussels sprouts
- 50g cooked white rice (dry weight: ~15g)
- 1 tsp olive oil, lemon
- Recipe: Bake halibut with lemon at 400°F for 12-15 minutes. Roast Brussels sprouts with olive oil. Cook rice.
Meal 30: Beef Tenderloin with Carrots and Quinoa
- Calories: ~580
- Macronutrients: ~87g protein, ~13g fat, ~29g carbs
- Ingredients:
- 200g beef tenderloin
- 100g steamed carrots
- 50g cooked quinoa (dry weight: ~15g)
- 1 tsp olive oil, salt
- Recipe: Grill beef for 4-6 minutes per side (medium). Steam carrots for 7-10 minutes. Cook quinoa.
Meal 31: Tuna Steak with Bok Choy and Brown Rice
- Calories: ~540
- Macronutrients: ~81g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g tuna steak
- 100g bok choy
- 50g cooked brown rice (dry weight: ~15g)
- 1 tsp sesame oil, soy sauce
- Recipe: Sear tuna in sesame oil (2-3 minutes per side). Sauté bok choy with soy sauce. Cook rice.
Meal 32: Chicken Liver with Spinach and Sweet Potato
- Calories: ~560
- Macronutrients: ~84g protein, ~12g fat, ~28g carbs
- Ingredients:
- 200g chicken liver
- 100g spinach
- 75g baked sweet potato
- 1 tsp olive oil, garlic
- Recipe: Sauté liver with garlic in olive oil for 5-7 minutes. Wilt spinach in the same pan. Bake sweet potato.
Meal 33: Whey Protein Shake with Almond Butter and Banana
- Calories: ~530
- Macronutrients: ~80g protein, ~12g fat, ~26g carbs
- Ingredients:
- 60g whey protein powder (unflavored)
- 10g almond butter
- 50g banana
- 200ml water
- Recipe: Blend protein, almond butter, banana, and water until smooth.
Meal 34: Lamb with Eggplant and Couscous
- Calories: ~570
- Macronutrients: ~85g protein, ~13g fat, ~28g carbs
- Ingredients:
- 200g lean lamb (ground or cubed)
- 100g grilled eggplant
- 50g cooked couscous (dry weight: ~15g)
- 1 tsp olive oil, cumin
- Recipe: Cook lamb with cumin in olive oil. Grill eggplant slices. Cook couscous.
Meal 35: Swordfish with Peas and Wild Rice
- Calories: ~550
- Macronutrients: ~82g protein, ~12g fat, ~27g carbs
- Ingredients:
- 200g swordfish steak
- 100g steamed peas
- 50g cooked wild rice (dry weight: ~15g)
- 1 tsp olive oil, lemon
- Recipe: Grill swordfish with lemon for 4-6 minutes per side. Steam peas. Cook wild rice.
Notes:
- Variety: Includes diverse proteins (fish, poultry, beef, lamb, etc.) and veggies to keep it interesting.
- Macros: High protein is maintained with lean cuts and egg whites; fats from oils and nuts; carbs from small grain/starchy veggie portions.
- Prep: Most meals are simple—grill, bake, or sauté—to save time.
- Swap ingredients (e.g., peas for green beans) if desired, keeping macros aligned.