Breakfast, Lunch + Dinner Ideas

Recipes are cool and all, but sometimes I need to just throw something balanced together as I put out life's dumpster fires and just call it a day.




You too? Here are some meal ideas for you -- both plant-based and omnivore -- that include at least 30g protein. I've included some high protein snacks below, too.  And no, you don't have to eat breakfast foods for breakfast or dinner foods for dinner, so feel free to mix it up, you rebel you.



Breakfasts:

  • Protein box dupe -- 2 hard-boiled eggs, 3 ounces organic deli turkey, apple

  • 1/2 cup oats with 1 scoop protein powder, 1 T nut butter, cinnamon, and a small handful of blueberries

  • 1 serving low sugar Greek yogurt or dairy-free high protein yogurt with 1 T nut butter + 1 T pumpkin seeds

  • Smoothie with 1.5 - 2 scoops protein powder, water, pumpkin puree, 1/3 cup coconut milk, cinnamon, vanilla, pumpkin pie spice, and 1 T flaxseeds

  • 1 full egg + 1 cup egg whites scrambled in coconut oil or butter and topped with greens. salsa, and sauerkraut. Bonus: Add sriracha if you like it spicy like me. :-)

  • Dinner leftovers including 4-5 ounces meat or seafood, veggies, and a fat source like oil or avocado.



Lunches + Dinners:

  • Smoothie with 1.5 - 2 scoops protein powder, water, spinach, 1/2 cup berries, and chia seeds

  • A 20g protein veggie burger salad (cook, break up, and add to greens, veggies, beans, and olive oil)

  • 4-5 ounces of meat / seafood alongside some veggies and additional fat, if needed

  • Travel -- 2 hard-boiled eggs. packet of pistachios, apple with almond butter, raw + cut veggies

  • 1/5 cups tofu stir fried with colorful veggie mix and a Thai peanut sauce (mix together 1 T PB, 1 TB coconut aminos, 2 T lemon juice, garlic powder, and add water to desired consistency)

  • Chickpea pasta (like Banza) with peas and tomato sauce



High protein snacks:

  • Fruit w/ cottage cheese or Greek yogurt

  • Egg / tuna / chicken salad with high-fiber crackers (like Mary's Gone Crackers)

  • Organic deli meat roll-ups with matchbook veggies

  • Mini smoothie -- 1 scoop protein, water, 1/2 banana, 1 T chia seeds

  • Less processed protein bar like Raw Rev Glo in Creamy Peanut Butter + Sea Salt or PaleoValley

  • Raw veggies with an edamame hummus dip (blend steamed edamame with your favorite humus)

  • 2 hard-boiled eggs + a piece of fruit or veggie

  • "Granola" made by tossing nuts + seeds in coconut oil and some flavorings (like cinnamon and vanilla) and roasting. 

  • Organic meat stick and an orange



Feel free to screen shot these lists for future reference!



Reminder: Tomorrow is the LAST day to sign up for this January round of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. We have a group of people who are about to change their lives (it's a really big deal when we start to feel better in all kinds of ways) and if you're ready to be a part of that group, CHECK IT OUT HERE.



XO,
Tara