If you are trying to eat more protein but also focused on eating more plants and whole foods, then this is the meal plan for you. This is a realistic plan of what I eat in a week.

I only plan out 4 days of the week. The other days I leave flexible because I might eat out, have leftovers, or have dinner with friends and family. I find that if I plan only 4 days it makes it much for realistic for me.

My focus on this meal plan:

• Eat around 100g of protein every day
• Eat less than 2000 calories
• Eat as many plants as I can (more fiber please!)
• Using protein powders and shakes sparingly
• Don’t stress about it being exact

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Disclaimer: This is a rough estimate of calories and protein! Depending on the brand you buy and the amount you add, it can vary slightly. My goal isn’t to be exact every day but rather to eat healthy and make a conscious point to add protein to every meal.

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Day 1

Breakfast

Oatmeal with walnut, flax seed, hemp seeds, and blueberries (430 calories, 16g of protein)

Lunch

Greek Salad with quinoa, chickpeas, avocado, hemp seeds, tomatoes, olives, and artichokes (640 calories, 23g protein)

This was loosely based on my greek salad recipe.

Snack

Chocolate chia pudding, plain greek yogurt, and raspberry jam (250 calories, 25g protein)

I love the chia pudding recipe from Minimalist Baker.

Dinner

Sweet potato, tempeh, and black bean bowls (570 calories, 34g protein)

Recipe for this sweet potato tempeh bowl is here.

Day 1 Total

1890 calories | 98g protein

Day 2

Breakfast

Tempeh Scramble (490 calories, 44g of protein)

Use leftover tempeh, beans, and sweet potato from the night before. Mix in 2-3 scrambled eggs.

Lunch

Greek Yogurt topped with granola, jam, and hemp seeds (350 calories, 27g protein)

You can use store bought or homemade granola.

Dinner

Black Lentil Soup, Grilled Cheese, and Side Salad (650 calories, 32g protein)

I had extra black lentil dal from the weekend, but you could use any store bought lentil soup as well.

Day 2 Total

1490 calories | 103g protein

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Day 3

Breakfast

Oatmeal with peanut butter, flax seed, hemp seeds, and blueberries (458 calories, 16g of protein)

Lunch

Black Bean Quinoa Bowl with a fried egg (390 calories, 21g protein)

This bowl has cooked quinoa, black beans, lettuce, cheese, sour cream, salsa, and a fried egg.

Snack

Protein Shake (200 calories, 20g protein)

Dinner

High Protein Alfredo Pasta (750 calories, 38g protein)

This pasta recipe was from Pick up Limes

Day 3 Total

1798 calories | 95g protein

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Day 4

Breakfast

Scrambled eggs and toast or English muffin with avocado (400 calories, 20g of protein)

Lunch

Leftover Alfredo past from the previous night (375 calories, 19g protein)

I just made about a half portion for lunch.

Snack

Greek yogurt with granola (150 calories, 14g protein)

Dinner

Salmon (or Tofu) salad with sweet potato and quinoa (700 calories, 41g protein)

This salad recipe does use salmon on the salad but you could easily swap it out for tofu. Just add cubbed tofu to the sweet potatoes before baking.

Day 4 Total

1625 calories | 94g protein

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