Screenshot
Busy? Overwhelmed? Not Sure How to Get Enough Protein?
I’ve got you covered! I’ve put together 5-day plan that includes recipes for high-protein meals and snacks. This will help you take the guesswork out of hitting your daily protein goals—so you can feel strong, energized, and supported every step of the way.
You know protein is KEY for energy, muscle tone, and keeping cravings in check—but most women don’t get enough. That’s why this Protein Meal Plan is just for YOU! Want it?
Remember, you can also always use Xyngular’s new Clear Protein+, Lean or Collagen to increase your daily protein. Each of these products is stocked full of good-for-you protein to help you reach your goals and keep you healthy!
BREAKFAST
Greek Yogurt Power Bowl
• Ingredients:
1. 1 cup non-fat Greek yogurt
2. 1/4 cup granola
3. 1 tbsp peanutbutter
4. 1/2cup mixed berries
• Instructions:
1. Add Greek yogurt to a bowl. 2. Top with granola, peanutbutter, and
berries.
Calories: ~300 Protein: 25g
Egg Veggie Scramble
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/2 cup spinach
4. 1/4 cup chopped bellpeppers
• Instructions: 1. Sauté veggies in a pan with cooking
spray. 2. Add eggs & egg whites and cook until
set.
Calories: ~273 Protein: 39g
Protein Pancakes
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1/4 cup oats
3. 1/4 tsp baking powder
4. 1/2 banana (mashed)
5. 1 egg
• Instructions:
1. Mix all ingredients to form a batter.
2. Cook on a non-stick skillet until golden.
Calories: ~350 Protein: 25g
Protein Coffee Shake
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 cup cold brew coffee
3. 1/4 cup unsweetened almond milk
4. Ice cubes
• Instructions:
1. Blend all ingredients until smooth.
Calories: ~150 Protein: 20g
Spinach and Feta Omelette
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/4 cup chopped spinach
4. 1 tosp feta cheese
• Instructions: 1. Heat a skillet and cook spinach until
wilted. 2. Pour eggs & egg whites into the pan and
sprinkle with feta.
3. Fold once cooked.
Calories: ~300 Protein: 41g
LUNCH
Chicken Avocado Wrap
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 siete brand tortilla
3. 2 tbsp avocado mash
4. 1/4 cup shredded lettuce
5. 1 slice tomato
• Instructions:
1. Spread avocado on the tortilla.
2. Add chicken, lettuce, and tomato.
3. Wrap and enjoy!
Calories: ~350 Protein: 30g
Grilled Chicken Salad
• Ingredients:
1. 3 oz grilled chicken breast
2. 2 cups mixed greens
3. 1/4 cup cherry tomatoes (halved)
4. 1 tbsp balsamic vinaigrette
• Instructions: 1. Toss greens and tomatoes with balsamic
vinaigrette.
2. Top with sliced grilled chicken.
Calories: ~300 Protein: 25g
Tuna Lettuce Wraps
• Ingredients:
1. 1 can tuna in water (drained)
2. 1 tosp reg mayo
3. 2 large lettuce leaves
4. 1/4 avocado (sliced)
• Instructions:
1. Mix tuna with mayo. 2. Spoon onto lettuce leaves and add
avocado slices.
3. Roll and enjoy!
Calories: ~250 Protein: 30g
Turkey Burger Bowl
• Ingredients:
1. 4 oz lean turkey patty
2. 1 cup steamed cauliflower rice
3. 1/4 avocado (sliced)
• Instructions:
1. Cook turkey patty in a skillet. 2. Serve over cauliflower rice with
avocado slices.
Calories: ~400 Protein: 35g
Greek Chicken Pita
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 small whole-grain pita
3. 1 top tzatziki sauce
4. 1/4 cup shredded lettuce
• Instructions:
1. Slice chicken and stuff into the pita.
2. Add tzatziki and lettuce.
Calories: ~350 Protein: 30g
DINNER
Turkey and Sweet Potato Hash
• Ingredients:
1. 4 oz ground turkey
2. 1/2 cup diced sweet potato
3. 1/4 cup diced onion
• Instructions:
1. Sauté sweet potato and onion until tender. 2. Add ground turkey and cook until
browned.
Calories: ~400 | Protein: 30g
Steak and Veggie Stir-Fry
• Ingredients:
1. 4 oz lean steak (sliced)
2. 1 cup mixed bell peppers
3. 1 tbsp soy sauce
• Instructions:
1. Sauté steak slices and peppers in a pan.
2. Add soy sauce and cook until tender.
Calories: ~400 | Protein: 35g
BBQ Chicken Sweet Potato
• Ingredients:
1. 3 oz shredded chicken breast
2. 1/2 medium sweet potato
3. 1 tbsp G. Hughes brand BBQ sauce
• Instructions: 1. Bake or microwave the sweet potato
until soft. 2. Top with shredded chicken and BBQ
sauce.
Calories: ~350 | Protein: 30g
Zucchini Noodles with Turkey Meatballs
• Ingredients:
1. 1 cup zucchini noodles 2. 3 small turkey meatballs (store-bought or
homemade)
3. 1/4 cup Rao’s brand marinara sauce
• Instructions:
1. Heat turkey meatballs and marinara sauce
2. Toss with zucchini noodles and serve.
Calories: ~350 | Protein: 30g
Teriyaki Chicken Bowl
• Ingredients:
1. 4 oz grilled chicken breast
2. 1/2 cup cauliflower rice
3. 1 cup steamed broccoli
4. 1 tbsp teriyaki sauce
• Instructions: 1. Slice grilled chicken and toss with teriyaki
sauce.
2. Serve over rice and broccoli.
Calories: ~400 Protein: 35g
DESSERTS
Protein Mug Cake
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1 tbsp almond flour
3. 1/4 tsp baking powder
4. 2 tbsp unsweetened almond milk
• Instructions:
1. Mix all ingredients in a mug.
2. Microwave for 1 minute.
Calories: ~150 Protein: 20g
Peanut Butter Protein Dip
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 tosp low sugar peanut butter
3. 2 tbsp water (to desired consistency)
• Instructions: 1. Mix protein powder, peanut butter, and
water until smooth.
2. Serve with apple slices.
Calories: ~200 | Protein: 20g
Protein Chocolate Pudding
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1/2 cup unsweetened almond milk
3. 1 tsp cocoa powder
• Instructions:
1. Whisk all ingredients until smooth.
2. Chill for 10 minutes and serve.
Calories: ~150 Protein: 20g
Protein Smoothie Bowl
• Ingredients:
1. 1 scoop protein powder
2. 1/2 cup frozen mixed berries
3. 1/2 cup unsweetened almond milk
4. 1 tsp chia seeds
• Instructions: 1. Blend berries, almond milk, and protein
powder until thick. 2. Pour into a bowl and sprinkle with chia
seeds.
Calories: ~250 Protein: 20g
Protein Hot Chocolate
• Ingredients:
1. 1 cup unsweetened almond milk
2. 1 scoop chocolate protein powder
3. 1 tsp cocoa powder
• Instructions:
1. Heat almond milk in a saucepan. 2. Whisk in protein powder and cocoa until
smooth. Calories: ~150 | Protein: 20g
Busy? Overwhelmed? Not Sure How to Get Enough Protein?
I’ve got you covered! I’ve put together 5-day plan that includes recipes for high-protein meals and snacks. This will help you take the guesswork out of hitting your daily protein goals—so you can feel strong, energized, and supported every step of the way.
You know protein is KEY for energy, muscle tone, and keeping cravings in check—but most women don’t get enough. That’s why this Protein Meal Plan is just for YOU! Want it?
Remember, you can also always use Xyngular’s new Clear Protein+, Lean or Collagen to increase your daily protein. Each of these products is stocked full of good-for-you protein to help you reach your goals and keep you healthy!
BREAKFAST
Greek Yogurt Power Bowl
• Ingredients:
1. 1 cup non-fat Greek yogurt
2. 1/4 cup granola
3. 1 tbsp peanutbutter
4. 1/2cup mixed berries
• Instructions:
1. Add Greek yogurt to a bowl. 2. Top with granola, peanutbutter, and
berries.
Calories: ~300 Protein: 25g
Egg Veggie Scramble
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/2 cup spinach
4. 1/4 cup chopped bellpeppers
• Instructions: 1. Sauté veggies in a pan with cooking
spray. 2. Add eggs & egg whites and cook until
set.
Calories: ~273 Protein: 39g
Protein Pancakes
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1/4 cup oats
3. 1/4 tsp baking powder
4. 1/2 banana (mashed)
5. 1 egg
• Instructions:
1. Mix all ingredients to form a batter.
2. Cook on a non-stick skillet until golden.
Calories: ~350 Protein: 25g
Protein Coffee Shake
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 cup cold brew coffee
3. 1/4 cup unsweetened almond milk
4. Ice cubes
• Instructions:
1. Blend all ingredients until smooth.
Calories: ~150 Protein: 20g
Spinach and Feta Omelette
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/4 cup chopped spinach
4. 1 tosp feta cheese
• Instructions: 1. Heat a skillet and cook spinach until
wilted. 2. Pour eggs & egg whites into the pan and
sprinkle with feta.
3. Fold once cooked.
Calories: ~300 Protein: 41g
LUNCH
Chicken Avocado Wrap
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 siete brand tortilla
3. 2 tbsp avocado mash
4. 1/4 cup shredded lettuce
5. 1 slice tomato
• Instructions:
1. Spread avocado on the tortilla.
2. Add chicken, lettuce, and tomato.
3. Wrap and enjoy!
Calories: ~350 Protein: 30g
Grilled Chicken Salad
• Ingredients:
1. 3 oz grilled chicken breast
2. 2 cups mixed greens
3. 1/4 cup cherry tomatoes (halved)
4. 1 tbsp balsamic vinaigrette
• Instructions: 1. Toss greens and tomatoes with balsamic
vinaigrette.
2. Top with sliced grilled chicken.
Calories: ~300 Protein: 25g
Tuna Lettuce Wraps
• Ingredients:
1. 1 can tuna in water (drained)
2. 1 tosp reg mayo
3. 2 large lettuce leaves
4. 1/4 avocado (sliced)
• Instructions:
1. Mix tuna with mayo. 2. Spoon onto lettuce leaves and add
avocado slices.
3. Roll and enjoy!
Calories: ~250 Protein: 30g
Turkey Burger Bowl
• Ingredients:
1. 4 oz lean turkey patty
2. 1 cup steamed cauliflower rice
3. 1/4 avocado (sliced)
• Instructions:
1. Cook turkey patty in a skillet. 2. Serve over cauliflower rice with
avocado slices.
Calories: ~400 Protein: 35g
Greek Chicken Pita
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 small whole-grain pita
3. 1 top tzatziki sauce
4. 1/4 cup shredded lettuce
• Instructions:
1. Slice chicken and stuff into the pita.
2. Add tzatziki and lettuce.
Calories: ~350 Protein: 30g
DINNER
Turkey and Sweet Potato Hash
• Ingredients:
1. 4 oz ground turkey
2. 1/2 cup diced sweet potato
3. 1/4 cup diced onion
• Instructions:
1. Sauté sweet potato and onion until tender. 2. Add ground turkey and cook until
browned.
Calories: ~400 | Protein: 30g
Steak and Veggie Stir-Fry
• Ingredients:
1. 4 oz lean steak (sliced)
2. 1 cup mixed bell peppers
3. 1 tbsp soy sauce
• Instructions:
1. Sauté steak slices and peppers in a pan.
2. Add soy sauce and cook until tender.
Calories: ~400 | Protein: 35g
BBQ Chicken Sweet Potato
• Ingredients:
1. 3 oz shredded chicken breast
2. 1/2 medium sweet potato
3. 1 tbsp G. Hughes brand BBQ sauce
• Instructions: 1. Bake or microwave the sweet potato
until soft. 2. Top with shredded chicken and BBQ
sauce.
Calories: ~350 | Protein: 30g
Zucchini Noodles with Turkey Meatballs
• Ingredients:
1. 1 cup zucchini noodles 2. 3 small turkey meatballs (store-bought or
homemade)
3. 1/4 cup Rao’s brand marinara sauce
• Instructions:
1. Heat turkey meatballs and marinara sauce
2. Toss with zucchini noodles and serve.
Calories: ~350 | Protein: 30g
Teriyaki Chicken Bowl
• Ingredients:
1. 4 oz grilled chicken breast
2. 1/2 cup cauliflower rice
3. 1 cup steamed broccoli
4. 1 tbsp teriyaki sauce
• Instructions: 1. Slice grilled chicken and toss with teriyaki
sauce.
2. Serve over rice and broccoli.
Calories: ~400 Protein: 35g
DESSERTS
Protein Mug Cake
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1 tbsp almond flour
3. 1/4 tsp baking powder
4. 2 tbsp unsweetened almond milk
• Instructions:
1. Mix all ingredients in a mug.
2. Microwave for 1 minute.
Calories: ~150 Protein: 20g
Peanut Butter Protein Dip
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 tosp low sugar peanut butter
3. 2 tbsp water (to desired consistency)
• Instructions: 1. Mix protein powder, peanut butter, and
water until smooth.
2. Serve with apple slices.
Calories: ~200 | Protein: 20g
Protein Chocolate Pudding
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1/2 cup unsweetened almond milk
3. 1 tsp cocoa powder
• Instructions:
1. Whisk all ingredients until smooth.
2. Chill for 10 minutes and serve.
Calories: ~150 Protein: 20g
Protein Smoothie Bowl
• Ingredients:
1. 1 scoop protein powder
2. 1/2 cup frozen mixed berries
3. 1/2 cup unsweetened almond milk
4. 1 tsp chia seeds
• Instructions: 1. Blend berries, almond milk, and protein
powder until thick. 2. Pour into a bowl and sprinkle with chia
seeds.
Calories: ~250 Protein: 20g
Protein Hot Chocolate
• Ingredients:
1. 1 cup unsweetened almond milk
2. 1 scoop chocolate protein powder
3. 1 tsp cocoa powder
• Instructions:
1. Heat almond milk in a saucepan. 2. Whisk in protein powder and cocoa until
smooth. Calories: ~150 | Protein: 20g
Busy? Overwhelmed? Not Sure How to Get Enough Protein?
I’ve got you covered! I’ve put together 5-day plan that includes recipes for high-protein meals and snacks. This will help you take the guesswork out of hitting your daily protein goals—so you can feel strong, energized, and supported every step of the way.
You know protein is KEY for energy, muscle tone, and keeping cravings in check—but most women don’t get enough. That’s why this Protein Meal Plan is just for YOU! Want it?
Remember, you can also always use Xyngular’s new Clear Protein+, Lean or Collagen to increase your daily protein. Each of these products is stocked full of good-for-you protein to help you reach your goals and keep you healthy!
BREAKFAST
Greek Yogurt Power Bowl
• Ingredients:
1. 1 cup non-fat Greek yogurt
2. 1/4 cup granola
3. 1 tbsp peanutbutter
4. 1/2cup mixed berries
• Instructions:
1. Add Greek yogurt to a bowl. 2. Top with granola, peanutbutter, and
berries.
Calories: ~300 Protein: 25g
Egg Veggie Scramble
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/2 cup spinach
4. 1/4 cup chopped bellpeppers
• Instructions: 1. Sauté veggies in a pan with cooking
spray. 2. Add eggs & egg whites and cook until
set.
Calories: ~273 Protein: 39g
Protein Pancakes
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1/4 cup oats
3. 1/4 tsp baking powder
4. 1/2 banana (mashed)
5. 1 egg
• Instructions:
1. Mix all ingredients to form a batter.
2. Cook on a non-stick skillet until golden.
Calories: ~350 Protein: 25g
Protein Coffee Shake
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 cup cold brew coffee
3. 1/4 cup unsweetened almond milk
4. Ice cubes
• Instructions:
1. Blend all ingredients until smooth.
Calories: ~150 Protein: 20g
Spinach and Feta Omelette
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/4 cup chopped spinach
4. 1 tosp feta cheese
• Instructions: 1. Heat a skillet and cook spinach until
wilted. 2. Pour eggs & egg whites into the pan and
sprinkle with feta.
3. Fold once cooked.
Calories: ~300 Protein: 41g
LUNCH
Chicken Avocado Wrap
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 siete brand tortilla
3. 2 tbsp avocado mash
4. 1/4 cup shredded lettuce
5. 1 slice tomato
• Instructions:
1. Spread avocado on the tortilla.
2. Add chicken, lettuce, and tomato.
3. Wrap and enjoy!
Calories: ~350 Protein: 30g
Grilled Chicken Salad
• Ingredients:
1. 3 oz grilled chicken breast
2. 2 cups mixed greens
3. 1/4 cup cherry tomatoes (halved)
4. 1 tbsp balsamic vinaigrette
• Instructions: 1. Toss greens and tomatoes with balsamic
vinaigrette.
2. Top with sliced grilled chicken.
Calories: ~300 Protein: 25g
Tuna Lettuce Wraps
• Ingredients:
1. 1 can tuna in water (drained)
2. 1 tosp reg mayo
3. 2 large lettuce leaves
4. 1/4 avocado (sliced)
• Instructions:
1. Mix tuna with mayo. 2. Spoon onto lettuce leaves and add
avocado slices.
3. Roll and enjoy!
Calories: ~250 Protein: 30g
Turkey Burger Bowl
• Ingredients:
1. 4 oz lean turkey patty
2. 1 cup steamed cauliflower rice
3. 1/4 avocado (sliced)
• Instructions:
1. Cook turkey patty in a skillet. 2. Serve over cauliflower rice with
avocado slices.
Calories: ~400 Protein: 35g
Greek Chicken Pita
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 small whole-grain pita
3. 1 top tzatziki sauce
4. 1/4 cup shredded lettuce
• Instructions:
1. Slice chicken and stuff into the pita.
2. Add tzatziki and lettuce.
Calories: ~350 Protein: 30g
DINNER
Turkey and Sweet Potato Hash
• Ingredients:
1. 4 oz ground turkey
2. 1/2 cup diced sweet potato
3. 1/4 cup diced onion
• Instructions:
1. Sauté sweet potato and onion until tender. 2. Add ground turkey and cook until
browned.
Calories: ~400 | Protein: 30g
Steak and Veggie Stir-Fry
• Ingredients:
1. 4 oz lean steak (sliced)
2. 1 cup mixed bell peppers
3. 1 tbsp soy sauce
• Instructions:
1. Sauté steak slices and peppers in a pan.
2. Add soy sauce and cook until tender.
Calories: ~400 | Protein: 35g
BBQ Chicken Sweet Potato
• Ingredients:
1. 3 oz shredded chicken breast
2. 1/2 medium sweet potato
3. 1 tbsp G. Hughes brand BBQ sauce
• Instructions: 1. Bake or microwave the sweet potato
until soft. 2. Top with shredded chicken and BBQ
sauce.
Calories: ~350 | Protein: 30g
Zucchini Noodles with Turkey Meatballs
• Ingredients:
1. 1 cup zucchini noodles 2. 3 small turkey meatballs (store-bought or
homemade)
3. 1/4 cup Rao’s brand marinara sauce
• Instructions:
1. Heat turkey meatballs and marinara sauce
2. Toss with zucchini noodles and serve.
Calories: ~350 | Protein: 30g
Teriyaki Chicken Bowl
• Ingredients:
1. 4 oz grilled chicken breast
2. 1/2 cup cauliflower rice
3. 1 cup steamed broccoli
4. 1 tbsp teriyaki sauce
• Instructions: 1. Slice grilled chicken and toss with teriyaki
sauce.
2. Serve over rice and broccoli.
Calories: ~400 Protein: 35g
DESSERTS
Protein Mug Cake
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1 tbsp almond flour
3. 1/4 tsp baking powder
4. 2 tbsp unsweetened almond milk
• Instructions:
1. Mix all ingredients in a mug.
2. Microwave for 1 minute.
Calories: ~150 Protein: 20g
Peanut Butter Protein Dip
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 tosp low sugar peanut butter
3. 2 tbsp water (to desired consistency)
• Instructions: 1. Mix protein powder, peanut butter, and
water until smooth.
2. Serve with apple slices.
Calories: ~200 | Protein: 20g
Protein Chocolate Pudding
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1/2 cup unsweetened almond milk
3. 1 tsp cocoa powder
• Instructions:
1. Whisk all ingredients until smooth.
2. Chill for 10 minutes and serve.
Calories: ~150 Protein: 20g
Protein Smoothie Bowl
• Ingredients:
1. 1 scoop protein powder
2. 1/2 cup frozen mixed berries
3. 1/2 cup unsweetened almond milk
4. 1 tsp chia seeds
• Instructions: 1. Blend berries, almond milk, and protein
powder until thick. 2. Pour into a bowl and sprinkle with chia
seeds.
Calories: ~250 Protein: 20g
Protein Hot Chocolate
• Ingredients:
1. 1 cup unsweetened almond milk
2. 1 scoop chocolate protein powder
3. 1 tsp cocoa powder
• Instructions:
1. Heat almond milk in a saucepan. 2. Whisk in protein powder and cocoa until
smooth. Calories: ~150 | Protein: 20g
Busy? Overwhelmed? Not Sure How to Get Enough Protein?
I’ve got you covered! I’ve put together 5-day plan that includes recipes for high-protein meals and snacks. This will help you take the guesswork out of hitting your daily protein goals—so you can feel strong, energized, and supported every step of the way.
You know protein is KEY for energy, muscle tone, and keeping cravings in check—but most women don’t get enough. That’s why this Protein Meal Plan is just for YOU! Want it?
Remember, you can also always use Xyngular’s new Clear Protein+, Lean or Collagen to increase your daily protein. Each of these products is stocked full of good-for-you protein to help you reach your goals and keep you healthy!
BREAKFAST
Greek Yogurt Power Bowl
• Ingredients:
1. 1 cup non-fat Greek yogurt
2. 1/4 cup granola
3. 1 tbsp peanutbutter
4. 1/2cup mixed berries
• Instructions:
1. Add Greek yogurt to a bowl. 2. Top with granola, peanutbutter, and
berries.
Calories: ~300 Protein: 25g
Egg Veggie Scramble
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/2 cup spinach
4. 1/4 cup chopped bellpeppers
• Instructions: 1. Sauté veggies in a pan with cooking
spray. 2. Add eggs & egg whites and cook until
set.
Calories: ~273 Protein: 39g
Protein Pancakes
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1/4 cup oats
3. 1/4 tsp baking powder
4. 1/2 banana (mashed)
5. 1 egg
• Instructions:
1. Mix all ingredients to form a batter.
2. Cook on a non-stick skillet until golden.
Calories: ~350 Protein: 25g
Protein Coffee Shake
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 cup cold brew coffee
3. 1/4 cup unsweetened almond milk
4. Ice cubes
• Instructions:
1. Blend all ingredients until smooth.
Calories: ~150 Protein: 20g
Spinach and Feta Omelette
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/4 cup chopped spinach
4. 1 tosp feta cheese
• Instructions: 1. Heat a skillet and cook spinach until
wilted. 2. Pour eggs & egg whites into the pan and
sprinkle with feta.
3. Fold once cooked.
Calories: ~300 Protein: 41g
LUNCH
Chicken Avocado Wrap
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 siete brand tortilla
3. 2 tbsp avocado mash
4. 1/4 cup shredded lettuce
5. 1 slice tomato
• Instructions:
1. Spread avocado on the tortilla.
2. Add chicken, lettuce, and tomato.
3. Wrap and enjoy!
Calories: ~350 Protein: 30g
Grilled Chicken Salad
• Ingredients:
1. 3 oz grilled chicken breast
2. 2 cups mixed greens
3. 1/4 cup cherry tomatoes (halved)
4. 1 tbsp balsamic vinaigrette
• Instructions: 1. Toss greens and tomatoes with balsamic
vinaigrette.
2. Top with sliced grilled chicken.
Calories: ~300 Protein: 25g
Tuna Lettuce Wraps
• Ingredients:
1. 1 can tuna in water (drained)
2. 1 tosp reg mayo
3. 2 large lettuce leaves
4. 1/4 avocado (sliced)
• Instructions:
1. Mix tuna with mayo. 2. Spoon onto lettuce leaves and add
avocado slices.
3. Roll and enjoy!
Calories: ~250 Protein: 30g
Turkey Burger Bowl
• Ingredients:
1. 4 oz lean turkey patty
2. 1 cup steamed cauliflower rice
3. 1/4 avocado (sliced)
• Instructions:
1. Cook turkey patty in a skillet. 2. Serve over cauliflower rice with
avocado slices.
Calories: ~400 Protein: 35g
Greek Chicken Pita
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 small whole-grain pita
3. 1 top tzatziki sauce
4. 1/4 cup shredded lettuce
• Instructions:
1. Slice chicken and stuff into the pita.
2. Add tzatziki and lettuce.
Calories: ~350 Protein: 30g
DINNER
Turkey and Sweet Potato Hash
• Ingredients:
1. 4 oz ground turkey
2. 1/2 cup diced sweet potato
3. 1/4 cup diced onion
• Instructions:
1. Sauté sweet potato and onion until tender. 2. Add ground turkey and cook until
browned.
Calories: ~400 | Protein: 30g
Steak and Veggie Stir-Fry
• Ingredients:
1. 4 oz lean steak (sliced)
2. 1 cup mixed bell peppers
3. 1 tbsp soy sauce
• Instructions:
1. Sauté steak slices and peppers in a pan.
2. Add soy sauce and cook until tender.
Calories: ~400 | Protein: 35g
BBQ Chicken Sweet Potato
• Ingredients:
1. 3 oz shredded chicken breast
2. 1/2 medium sweet potato
3. 1 tbsp G. Hughes brand BBQ sauce
• Instructions: 1. Bake or microwave the sweet potato
until soft. 2. Top with shredded chicken and BBQ
sauce.
Calories: ~350 | Protein: 30g
Zucchini Noodles with Turkey Meatballs
• Ingredients:
1. 1 cup zucchini noodles 2. 3 small turkey meatballs (store-bought or
homemade)
3. 1/4 cup Rao’s brand marinara sauce
• Instructions:
1. Heat turkey meatballs and marinara sauce
2. Toss with zucchini noodles and serve.
Calories: ~350 | Protein: 30g
Teriyaki Chicken Bowl
• Ingredients:
1. 4 oz grilled chicken breast
2. 1/2 cup cauliflower rice
3. 1 cup steamed broccoli
4. 1 tbsp teriyaki sauce
• Instructions: 1. Slice grilled chicken and toss with teriyaki
sauce.
2. Serve over rice and broccoli.
Calories: ~400 Protein: 35g
DESSERTS
Protein Mug Cake
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1 tbsp almond flour
3. 1/4 tsp baking powder
4. 2 tbsp unsweetened almond milk
• Instructions:
1. Mix all ingredients in a mug.
2. Microwave for 1 minute.
Calories: ~150 Protein: 20g
Peanut Butter Protein Dip
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 tosp low sugar peanut butter
3. 2 tbsp water (to desired consistency)
• Instructions: 1. Mix protein powder, peanut butter, and
water until smooth.
2. Serve with apple slices.
Calories: ~200 | Protein: 20g
Protein Chocolate Pudding
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1/2 cup unsweetened almond milk
3. 1 tsp cocoa powder
• Instructions:
1. Whisk all ingredients until smooth.
2. Chill for 10 minutes and serve.
Calories: ~150 Protein: 20g
Protein Smoothie Bowl
• Ingredients:
1. 1 scoop protein powder
2. 1/2 cup frozen mixed berries
3. 1/2 cup unsweetened almond milk
4. 1 tsp chia seeds
• Instructions: 1. Blend berries, almond milk, and protein
powder until thick. 2. Pour into a bowl and sprinkle with chia
seeds.
Calories: ~250 Protein: 20g
Protein Hot Chocolate
• Ingredients:
1. 1 cup unsweetened almond milk
2. 1 scoop chocolate protein powder
3. 1 tsp cocoa powder
• Instructions:
1. Heat almond milk in a saucepan. 2. Whisk in protein powder and cocoa until
smooth. Calories: ~150 | Protein: 20g
Busy? Overwhelmed? Not Sure How to Get Enough Protein?
I’ve got you covered! I’ve put together 5-day plan that includes recipes for high-protein meals and snacks. This will help you take the guesswork out of hitting your daily protein goals—so you can feel strong, energized, and supported every step of the way.
You know protein is KEY for energy, muscle tone, and keeping cravings in check—but most women don’t get enough. That’s why this Protein Meal Plan is just for YOU! Want it?
Remember, you can also always use Xyngular’s new Clear Protein+, Lean or Collagen to increase your daily protein. Each of these products is stocked full of good-for-you protein to help you reach your goals and keep you healthy!
BREAKFAST
Greek Yogurt Power Bowl
• Ingredients:
1. 1 cup non-fat Greek yogurt
2. 1/4 cup granola
3. 1 tbsp peanutbutter
4. 1/2cup mixed berries
• Instructions:
1. Add Greek yogurt to a bowl. 2. Top with granola, peanutbutter, and
berries.
Calories: ~300 Protein: 25g
Egg Veggie Scramble
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/2 cup spinach
4. 1/4 cup chopped bellpeppers
• Instructions: 1. Sauté veggies in a pan with cooking
spray. 2. Add eggs & egg whites and cook until
set.
Calories: ~273 Protein: 39g
Protein Pancakes
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1/4 cup oats
3. 1/4 tsp baking powder
4. 1/2 banana (mashed)
5. 1 egg
• Instructions:
1. Mix all ingredients to form a batter.
2. Cook on a non-stick skillet until golden.
Calories: ~350 Protein: 25g
Protein Coffee Shake
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 cup cold brew coffee
3. 1/4 cup unsweetened almond milk
4. Ice cubes
• Instructions:
1. Blend all ingredients until smooth.
Calories: ~150 Protein: 20g
Spinach and Feta Omelette
• Ingredients:
1. 1 cup egg whites
2. 2 eggs
3. 1/4 cup chopped spinach
4. 1 tosp feta cheese
• Instructions: 1. Heat a skillet and cook spinach until
wilted. 2. Pour eggs & egg whites into the pan and
sprinkle with feta.
3. Fold once cooked.
Calories: ~300 Protein: 41g
LUNCH
Chicken Avocado Wrap
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 siete brand tortilla
3. 2 tbsp avocado mash
4. 1/4 cup shredded lettuce
5. 1 slice tomato
• Instructions:
1. Spread avocado on the tortilla.
2. Add chicken, lettuce, and tomato.
3. Wrap and enjoy!
Calories: ~350 Protein: 30g
Grilled Chicken Salad
• Ingredients:
1. 3 oz grilled chicken breast
2. 2 cups mixed greens
3. 1/4 cup cherry tomatoes (halved)
4. 1 tbsp balsamic vinaigrette
• Instructions: 1. Toss greens and tomatoes with balsamic
vinaigrette.
2. Top with sliced grilled chicken.
Calories: ~300 Protein: 25g
Tuna Lettuce Wraps
• Ingredients:
1. 1 can tuna in water (drained)
2. 1 tosp reg mayo
3. 2 large lettuce leaves
4. 1/4 avocado (sliced)
• Instructions:
1. Mix tuna with mayo. 2. Spoon onto lettuce leaves and add
avocado slices.
3. Roll and enjoy!
Calories: ~250 Protein: 30g
Turkey Burger Bowl
• Ingredients:
1. 4 oz lean turkey patty
2. 1 cup steamed cauliflower rice
3. 1/4 avocado (sliced)
• Instructions:
1. Cook turkey patty in a skillet. 2. Serve over cauliflower rice with
avocado slices.
Calories: ~400 Protein: 35g
Greek Chicken Pita
• Ingredients:
1. 3 oz grilled chicken breast
2. 1 small whole-grain pita
3. 1 top tzatziki sauce
4. 1/4 cup shredded lettuce
• Instructions:
1. Slice chicken and stuff into the pita.
2. Add tzatziki and lettuce.
Calories: ~350 Protein: 30g
DINNER
Turkey and Sweet Potato Hash
• Ingredients:
1. 4 oz ground turkey
2. 1/2 cup diced sweet potato
3. 1/4 cup diced onion
• Instructions:
1. Sauté sweet potato and onion until tender. 2. Add ground turkey and cook until
browned.
Calories: ~400 | Protein: 30g
Steak and Veggie Stir-Fry
• Ingredients:
1. 4 oz lean steak (sliced)
2. 1 cup mixed bell peppers
3. 1 tbsp soy sauce
• Instructions:
1. Sauté steak slices and peppers in a pan.
2. Add soy sauce and cook until tender.
Calories: ~400 | Protein: 35g
BBQ Chicken Sweet Potato
• Ingredients:
1. 3 oz shredded chicken breast
2. 1/2 medium sweet potato
3. 1 tbsp G. Hughes brand BBQ sauce
• Instructions: 1. Bake or microwave the sweet potato
until soft. 2. Top with shredded chicken and BBQ
sauce.
Calories: ~350 | Protein: 30g
Zucchini Noodles with Turkey Meatballs
• Ingredients:
1. 1 cup zucchini noodles 2. 3 small turkey meatballs (store-bought or
homemade)
3. 1/4 cup Rao’s brand marinara sauce
• Instructions:
1. Heat turkey meatballs and marinara sauce
2. Toss with zucchini noodles and serve.
Calories: ~350 | Protein: 30g
Teriyaki Chicken Bowl
• Ingredients:
1. 4 oz grilled chicken breast
2. 1/2 cup cauliflower rice
3. 1 cup steamed broccoli
4. 1 tbsp teriyaki sauce
• Instructions: 1. Slice grilled chicken and toss with teriyaki
sauce.
2. Serve over rice and broccoli.
Calories: ~400 Protein: 35g
DESSERTS
Protein Mug Cake
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1 tbsp almond flour
3. 1/4 tsp baking powder
4. 2 tbsp unsweetened almond milk
• Instructions:
1. Mix all ingredients in a mug.
2. Microwave for 1 minute.
Calories: ~150 Protein: 20g
Peanut Butter Protein Dip
• Ingredients:
1. 1 scoop vanilla protein powder
2. 1 tosp low sugar peanut butter
3. 2 tbsp water (to desired consistency)
• Instructions: 1. Mix protein powder, peanut butter, and
water until smooth.
2. Serve with apple slices.
Calories: ~200 | Protein: 20g
Protein Chocolate Pudding
• Ingredients:
1. 1 scoop chocolate protein powder
2. 1/2 cup unsweetened almond milk
3. 1 tsp cocoa powder
• Instructions:
1. Whisk all ingredients until smooth.
2. Chill for 10 minutes and serve.
Calories: ~150 Protein: 20g
Protein Smoothie Bowl
• Ingredients:
1. 1 scoop protein powder
2. 1/2 cup frozen mixed berries
3. 1/2 cup unsweetened almond milk
4. 1 tsp chia seeds
• Instructions: 1. Blend berries, almond milk, and protein
powder until thick. 2. Pour into a bowl and sprinkle with chia
seeds.
Calories: ~250 Protein: 20g
Protein Hot Chocolate
• Ingredients:
1. 1 cup unsweetened almond milk
2. 1 scoop chocolate protein powder
3. 1 tsp cocoa powder
• Instructions:
1. Heat almond milk in a saucepan. 2. Whisk in protein powder and cocoa until
smooth. Calories: ~150 | Protein: 20g
Recent Comments