High Protein Clean Eating Meal Plan and Shopping List

This meal plan is designed for those of you looking to build and repair muscles with upping your protein consumption.

Day One: Monday

• Breakfast:  Strawberry Protein Shake
• Snack:  Roasted almonds
• Lunch:  Cottage cheese salad
• Snack:  Homemade hummus with veggies  
• Dinner: Lemon-Garlic Tilapia with sprouted brown rice (P.F. Chang Copycat) and roasted broccoli 

Day Two: Tuesday

• Breakfast: Overnight chocolate peanut butter oatmeal chia pudding  
• Snack:  Whole almonds
• Lunch:  Leftovers
• Snack:  Roasted chickpeas
• Dinner:  Gyro Salad with Tzatziki Dressing

Day Three: Wednesday

• Breakfast:  Strawberry Protein Shake
• Snack: Banana
• Lunch:  Mediterranean Chickpea Salad
• Snack:  Homemade air-popped popcorn
• Dinner:  Steak and pepper tacos

Day Four: Thursday

• Breakfast: Overnight chocolate peanut butter oatmeal chia pudding  
• Snack:  Low-fat cottage cheese
• Lunch:  Leftovers
• Snack:  Whole almonds
• Dinner:  2-egg omelets with onions, peppers and mushrooms (how to make the perfect omelet)

Day Five: Friday

• Breakfast:  Strawberry Protein Shake
• Snack:  Banana
• Lunch:  Salad (from leftovers)
• Snack:  Glass of white wine, Homemade air-popped popcorn
• Dinner: Korean Beef with sprouted brown rice
  

Day Six: Saturday

• Breakfast:  Raspberry Protein Shake
• Snack:  Low-fat cottage cheese
• Lunch:  Buffalo Chicken Quinoa Salad
• Snack:  Glass of white wine, Banana
• Dinner:  Eat out

Day Seven: Sunday

• Breakfast: Raspberry Protein Shake
• Snack:  Homemade hummus with carrots
• Lunch:  Salad from leftover romaine, chicken and veggies
• Snack:  Roasted chickpeas
• Dinner:   Cabbage soup

 

 

Clean Eating Meal Plan Shopping List

• Frozen strawberries (1 bag)
• Frozen raspberries (1 bag)
• Frozen mango (1 bag)
• Greek yogurt (2 cartons)
• Skim milk (one gallon)
• Chickpeas
• Bananas
• Black olives
• 2 dozen eggs
• Green onions
• Red onion
• White onion
• Red peppers (2)
• Romaine lettuce
• Cabbage
• Bananas
• Mushrooms
• Carrots
• One bag whole almonds
• Blue cheese crumbles
• Low-fat cottage cheese
• Roma tomatoes (two containers)
• Cucumber (2)
• Cauliflower (1 head)
• Tilapia fillets
• Steak strips for tacos
• Broccoli (2 heads)
• 1 head garlic
• Sprouted brown rice
• Quinoa
• Whole wheat tortillas