As some of you may or may not know, I have a high protein recipe guide which I pack all of my favorite recipes into.

As I get asked what meals to eat very often, this post will be a super condensed version of it.

If you want to check out the full version, you can click here. It has over 40 recipes broken out into the following categories: breakfast, lunch, dinner, snacks and dessert.

Breakfast

1. High Protein Pancakes (2 servings)

• 1 cup of kodiak cakes mix
• 1 scoop of protein powder of your choice 
• ¼ cup of unsweetened vanilla almond milk – add for consistency you like (thick vs thin pancakes)

Optional: 

• Fruit for topping
• ½ cup sugar free syrup (cutting)
•  ½ cup natural syrup (bulking)
• 1 tbsp of vanilla extract
• 1 tbsp of cinnamon

Macro profile per serving (does not include optional items): 244 calories, 31g carbs, 2g fat, 25g protein

2. High Protein French Toast (1 serving)

• 2 slices of dave’s killer bread 
• ½ cup egg whites
• 2 tbsp unsweetened vanilla almond milk
• Cinnamon to preferred taste
• Fruit to top (optional)

Mix egg whites, almond milk & cinnamon in a bowl. Dunk each piece of break into the egg white mixture so that it is covered on both sides.

Place into a frying pan coated in spray butter or cooking oil on medium heat.

Cook until golden on each side.

Add fruit of choice to top. 

Optional:

• No syrup or sugar free syrup (cutting option)
• Regular syrup (bulking option)
• 1 tbsp honey
• Confectioners sugar 
• Mix protein powder into milk for extra protein

Macro profile (does not include any optional items): 337 calories, 61g carbs, 4g fat, 24g protein

Lunch

1. Turkey tacos 

• 1 package of 93% lean ground turkey
• 1 packet of taco seasoning 
• 1 packet of taco sauce

Optional toppings:

• ¼ cup shredded cheese
• 2 tbsp sour cream
• Salsa/Pico de gallo
• Roll in lettuce or eat on top of a bed of lettuce (cutting option)
• Low carb tortillas (cutting option)
• Normal flour or corn tortillas (bulking option)

Place 1 package of ground turkey into a frying pan with a packet of taco seasoning and 1 packet of taco sauce. If it gets too dry in the pan, add a little water.

Cook on medium heat for 20 minutes until fully cooked through. Prep lettuce, and toppings while it cooks. 

1 serving is 6 oz ground turkey, 4 tbsp taco seasoning, ¼ cup shredded cheese, 2 tbsp sour cream & 2 tbsp salsa. 

Macro profile: 555 calories, 14g carbs, 35g fat, 47g protein

2. Chicken sausage, veggie & rice bowl

• ½ bag of uncle ben’s ready rice (quicker option) or 1 cup of cooked white rice
• 2 chicken sausage links (flavor of choice)
• Sautéed peppers and onions
• 1 tbsp olive oil 

Spray pan with cooking oil and heat sausage links or cook them in the oven at 400F if they are raw for 25-30 minutes. After fully cooked, place on broil to crisp the outside (just for a minute or two). Really keep an eye on them because they burn super fast and you will burn your house down lol.

You can also air fry them which is a safer/easier option.

Sauté peppers and onions in 1 tbsp of olive oil. 

Microwave or cook rice.

Add all cooked ingredients into a bowl and enjoy!

Macro profile: 650 calories, 72g carbs, 22g fat, 43g protein

Dinner

1. Turkey chili 

• 1 package of 93% lean ground turkey
• 1 packet of chili seasoning 
• 2 cans of dark red kidney beans
• 1 large can of tomato sauce
• 1 cup orange pepper chopped fine
• 1 cup of onion chopped fine
• Add chicken broth until desired consistency 
• Crackers are optional

Place all ingredients into a pot or a crockpot and cook on medium for 1 hour. Portion out into 6 servings. 

Macro profile for 1 serving (does not include optional items): 295 calories, 35g carbs, 6g fat, 25g protein

2. Bread-less cheesesteak with peppers and onions

• 1 package of shaved steak
• 4 pieces of American cheese
• 1 tbsp olive oil
• 1 large pepper – color of choice
• 1 large onion sliced
• Salt and pepper to taste

Optional:

• Yellow mustard to top

In one large frying pan, saute peppers and onions in olive oil. Once close to done, add shaved steak in the same pan. Chop fine. 

Once meat is completely cooked, add cheese until it melts. Split into two portions.

Macro profile for 1 serving (does not include optional items): 505 calories, 12g carbs, 29g fat, 49g protein

Snacks

1. Veggies and greek yogurt dip or cottage cheese

• Veggie options to cut up or use:
  • Baby carrots
  • Bell peppers
  • Celery
  • Tomato
  • Cucumber 
  • Broccoli
  • Cauliflower
• You can purchase cottage cheese or premade greek yogurt dips
• You can also make greek yogurt dip
  • Plain greek yogurt
  • Add 1 packet of hidden valley ranch seasoning (follow instructions on packet)

There is no macro calculation for this one since it has a lot of customization options. You should easily be able to create a recipe of your own within MyFitnessPal.

2. Quest protein chips & cottage cheese

• 1 bag of quest protein chips of choice
• 1 cup of 2% milkfat low fat cottage cheese

Put cottage cheese in a bowl. Either dip chips in it OR crush the whole bag and mix it into the cottage cheese to eat with a spoon. 

Macro profile: 340 calories, 16g carbs, 10g fat, 46g protein

Dessert

1. Protein mug brownie 

• 1 scoop of whey chocolate protein powder – I use Legion in mine – code ERFIT for 20% off
• 1 tbsp coconut flour
• ½ tbsp of baking powder
• 1 tablespoon of sugar or 1 packet of sweetener substitute
• ¼ cup of egg whites
• ¼ cup of unsweetened almond milk
• 2 tablespoons of cocoa powder unsweetened
• 1 tbsp chocolate chips
• Cooking spray of choice

Macro profile: 285 calories, 25g carbs, 8g fat, 34g protein 

Instructions:

Coat your mug with cooking spray on the inside

In two separate bowls, mix together the dry ingredients and the wet ingredients. After mixing thoroughly, combine dry and wet ingredients together in one bowl and mix thoroughly.

Transfer ingredients into the mug and top with chocolate chips. 

Microwave on high for 1 minute or until desired texture.

2. High protein rice cakes

• 1 chocolate rice cake
• ½ scoop chocolate protein powder (I use Legion)
• 2 tbsp PBFIT 
• 2 tbsp unsweetened vanilla almond milk 

In a bowl add protein powder and PBFIT. Mix together dry. Then add almond milk until desired consistency is achieved. 

Spread it on top of the rice cake and enjoy!

Macro profile per serving: 190 calories, 18g carbs, 4g fat, 20g protein

Conclusion

Hitting your protein goal doesn’t have to be brain surgery. It’s all about knowing your options and getting a bit creative.

Think about it this way: protein isn’t just confined to your typical chicken breasts and steak dinners (although those are great too!). You’ve got a whole world of protein-packed foods at your fingertips – from lentils and chickpeas to tofu and Greek yogurt.

Mix and match these goodies throughout your day, and you’ll be hitting your protein goal in no time without breaking a sweat.

Plus, there are plenty of convenient ways to sneak in extra protein without even realizing it. Grab a protein bar for a quick snack on the go or add some protein powder to your morning smoothie.

With a little bit of planning and a sprinkle of creativity, hitting your protein target becomes a piece of cake!

If you don’t want to think about what you have to eat to hit your protein goal (I don’t blame you).

I have 1 spot remaining in my 1:1 for this month to work with you.

With my standard and premium package, you’ll get a SMART meal plan delivered to you in my app that will lay out meals nearly perfect for your calories & macros. All you gotta do it cook em!

If you’re interested in learning more, you can apply by clicking here.

Until next time,

Coach Emily