High-Protein, Low-Fat Meal Plans

Choose one of the following breakfasts each day.

• One spritz cooking spray
• One whole egg
• Two egg whites
• 1/2 onion, chopped
• 1/2 green pepper, chopped
• 1 ounce fat free cheddar cheese
• 1/2 cup salsa

1. Spray small saute pan with cooking spray.
2. Over medium high heat, saute onions and peppers until soft - about five minutes.
3. Add egg and egg whites and scramble until cooked.
4. Top with cheese and salsa and serve.

• 1 cup unsweetened almond milk
• 2 tablespoons chia seeds
• 1 scoop whey protein powder
• 1/2 cup frozen berries

1. Add chia to almond milk and allow to sit for 20 minutes.
2. Pour into a blender. Add protein powder and berries.
3. Blend until well combined.

• 1 slice toasted Ezekiel 4:9 bread
• 1 egg, over easy
• 4 ounces Canadian bacon
• 1 ounce reduced fat cheddar cheese

1. In a small nonstick pan, cook one egg, flipping it when bottom is done.
2. Place egg and Canadian bacon on toasted bread.
3. Top with cheese.
4. Broil until cheese melts, one to two minutes.

• 1 cup fat-free vanilla yogurt
• 1/2 ounce chopped walnuts
• 1 cup sliced strawberries

• 3 egg whites and one whole egg, beaten
• 2 slices turkey bacon, cooked and crumbled
• 1 cup spinach
• 3 tablespoons chopped onion
• 1 clove minced garlic
• 1 ounce grated fat-free cheddar cheese

1. Spray an oven-proof saute pan with non-stick cooking spray.
2. Over medium-high heat, cook onion until soft.
3. Add spinach and cook until wilted.
4. Add garlic and cook until fragrant - about 30 seconds.
5. Carefully pour eggs over the vegetables and allow them to firm up on the bottom.
6. Sprinkle with cheddar cheese.
7. Transfer eggs to broiler oven, allowing frittata to puff and cheese to melt, about 3 minutes.

Choose one of the following lunches each day.

• 3 ounces water-packed light tuna
• 1 rib celery
• 2 tablespoons fat-free plain yogurt
• 1 teaspoon Dijon mustard
• Dash Tabasco sauce
• 1 slice toasted Ezekiel 4:9 bread
• 2 slices tomato
• 1 ounce shredded fat-free cheddar

1. Combine tuna, celery, yogurt, mustard, and Tabasco.
2. Spread on toasted Ezekiel bread.
3. Top with tomato and cheese.
4. Broil until cheese melts.

• 4 extra large kale leaves
• 3 ounces broiled chicken breast
• 2 tablespoons avocado mashed with 1 teaspoon lemon juice, pinch of salt, and dash of Tabasco
• 3 cherry tomatoes, halved
• 1/4 cup cooked quinoa
• 1/2 red pepper, chopped

1. Combine all ingredients except kale in a bowl and mix until integrated.
2. Place in the center of a kale leaves and roll up to eat.

• 8 ounces deli turkey breasts
• 4 tablespoons fat-free cream cheese mixed with a dash of Tabasco and 2 teaspoons Dijon mustard
• 1/2 cup spinach leaves

1. Spread turkey breasts with cream cheese mixture.
2. Top with spinach.
3. Roll turkey around filling.

• 3 ounces 95 percent lean ground beef
• 1/4 cup mashed black beans
• 1 ounce fat-free cheddar cheese
• 2 tablespoons salsa
• 2 tablespoons fat-free plain yogurt
• 1 whole wheat, low-carb tortilla

1. Brown ground beef and drain.
2. Cook black beans and mash with cheddar cheese and salsa.
3. Spread beef and beans on a whole grain tortilla.
4. Serve topped with yogurt.

• 4 ounces sliced turkey ham
• 2 hard boiled egg whites, chopped
• 3 cups shredded romaine lettuce
• 3 scallions, chopped
• 1 carrot, peeled and chopped
• 5 cherry tomatoes, halved
• 2 tablespoons fat free salad dressing

Choose one of the following dinners each day.

• 2 slices turkey bacon
• 1 shallot, minced
• 1 clove garlic, minced
• 1/4 cup red wine vinegar
• 4 cups chopped baby spinach
• 6 ounces shrimp, broiled

1. Spray a large saute pan with nonstick cooking spray.
2. Over medium-high heat, cook chopped turkey bacon until crisp. Remove and set aside.
3. In the same pan, add shallots, garlic, and vinegar. Simmer until reduced by half.
4. Pour warm dressing over baby spinach.
5. Top with broiled shrimp.

• 4 ounces 95 percent lean ground beef
• 1/2 head lettuce
• 2 tablespoons fat-free ranch combined with 1 teaspoon Worcestershire, 1 teaspoon soy sauce, 1/4 teaspoon Sriracha

1. Grill or broil hamburger patty.
2. Remove several layers of lettuce leaves from head of lettuce to make a "bun."
3. Spread lettuce with ranch dressing mixture.
4. Top with burger and second lettuce leaves bun.

• 1 cup cauliflower
• 1 ounce fat-free cheddar cheese
• 1/4 cup skim milk
• Dash salt
• Fresh cracked black pepper

1. Steam cauliflower until soft.
2. Drain and mash with a potato masher.
3. Stir in cheese, milk, salt, and pepper.

• 6 ounces halibut
• 1/4 cup basil leaves
• 1 tablespoon grated low-fat parmesan
• 2 cloves garlic
• 4 ounces fat-free plain yogurt

1. Grill halibut.
2. Meanwhile, place basil and garlic in a food processor and process until well chopped.
3. Scrape down sides of food processor and add yogurt and cheese.
4. Spread over grilled salmon.