Hey Girl,
Life is busy, and making time to eat right can feel like one more thing on an already packed to-do list. But if you’re looking to build lean muscle, stay energized, and feel strong, getting enough protein is a must. The good news? It's easier than the internet makes it look! I’m all about easy, no-fuss meals with simple ingredients that don’t take hours in the kitchen. I'm also rather picky.
So, here it is—a super simple, high-protein meal plan you can follow over three days to hit your fitness goals without the stress. This plan is balanced, packed with protein, and uses ingredients you already have in the fridge.
Day 1: Simple and Satisfying
Breakfast (Light and Easy):
Greek yogurt (1 cup): 10g protein
Mixed berries (½ cup): 1g protein
Chia seeds (1 tbsp): 2g protein
Drizzle of honey or a sprinkle of walnuts for texture
Morning Snack (I love snacks):
Hard-boiled egg (1): 6g protein
Apple: 0.5g protein
Lunch:
Grilled chicken breast (4 oz): 30g protein
Quinoa (½ cup cooked): 4g protein
Steamed broccoli (1 cup): 3g protein
A drizzle of olive oil and lemon juice for flavor
Afternoon Snack:
Hummus (3 tbsp): 3g protein
Carrot and cucumber sticks for dipping
Girl Dinner:
Baked salmon (4 oz): 25g protein
Sweet potato (1 medium): 2g protein
Sautéed spinach (1 cup): 5g protein
Mixed greens salad with olive oil and vinegar
Optional Evening Snack:
Sunwarrior Protein Shake (1 scoop): 16-20g protein
Total Protein: ~85-90g
Day 2: Easy and Energizing
Breakfast:
Overnight oats with almond milk, chia seeds, and berries: 7g protein
Add a scoop of protein powder for an extra 10-20g protein
Morning Snack:
Cottage cheese (½ cup): 14g protein
Sliced pineapple for a sweet side
Lunch:
Tuna salad with mixed greens, olive oil, and lemon: 25g protein
Whole grain bread (1 slice): 3g protein
Afternoon Snack:
Almonds (¼ cup): 6g protein
Baby carrots for crunch
Dinner:
Ground turkey stir-fry with mixed veggies (4 oz turkey): 28g protein
Brown rice (½ cup cooked): 3g protein
Total Protein: ~85-95g
Day 3: Quick and Delicious
Breakfast:
Greek yogurt bowl with granola, chia seeds, and honey: 12g protein
Morning Snack:
Protein bar (Check for 10-15g protein)
Lunch:
Grilled shrimp (6 large): 20g protein
Avocado slices
Mixed greens salad with olive oil and balsamic
Afternoon Snack:
Sunwarrior Protein Shake (1 scoop): 16-20g protein
Dinner:
Lean beef (4 oz steak or ground beef): 24g protein
Roasted Brussels sprouts (1 cup): 3g protein
Mashed cauliflower (1 cup): 2g protein
Total Protein: ~85-90g
Why This Plan Works:
No-Fuss Ingredients: This plan is all about simplicity. You won’t find any complicated recipes or hard-to-find ingredients here—just easy, balanced meals with real food that fuel your body.
Protein Timing: Spreading your protein intake throughout the day helps keep your muscles fueled and supports recovery.
Flexible Snacks: Boiled eggs, protein bars, and nuts make it super easy to fill any gaps and keep things flexible.
Healthy Fats & Carbs: You’re not just loading up on protein—this plan includes healthy fats (hello, avocado and olive oil!) and the right carbs to keep you energized.
This no-fuss meal plan is designed to help you hit your protein goals, build lean muscle, and feel amazing—all without spending hours in the kitchen or searching for hard-to-pronounce ingredients. Stick with it, and you’ll notice the difference!
Let me know if you’re trying out this plan, and share your favorite easy, high-protein meals in the comments. We’re all in this together, #WellnessWarriors!
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