Steal these quick and easy meal ideas for a high-protein and high-fiber day of eating whole foods!
Breakfast: Yogurt Bowl
Ingredients:
Plain Nonfat Greek Yogurt (315 grams)
Chia Seeds (20 grams)
PBfit Powder (20 grams)
Unflavored Collagen (1 scoop)
Strawberries (100 grams)
Granola (20 grams)
Honey (15 grams)
Directions: Mix yogurt, chia seeds, PBfit, Collagen, and honey together. Top with fruit and granola. Enjoy!
Nutrition Info:
Calories: 563 cals
Protein: 58 grams
Carbohydrates: 60 grams
Fat: 12 grams
Fiber: 13 grams
Cost: ~$4.50 (this can be reduced by removing PBfit or collagen and using frozen fruit instead of fresh)
Prep Time: 2 Minutes or less!
Lunch: Mexican Bowl
Ingredients:
85% Lean 15% Fat Ground Beef (100 grams)
White Rice (with salt, cilantro, and lime) (130 grams)
Black Beans (90 grams)
Fajita Veggies (orange + yellow peppers + onion) (60 grams)
Guacamole (avocado, salt, lime, and cumin) (55 grams)
Seasoning (salt, garlic, chili powder, and cumin)
Cilantro and Lime Juice for topping
Directions: Cook rice in a rice cooker. Brown and season ground beef. Chop, sauté, and season fajita veggies. Prep guacamole (or simply slice avocado). Heat black beans. Once rice is cooked, add cilantro, lime, and salt to season. Combine into a delicious bowl and enjoy!
Nutrition Info:
Calories: 638 cals
Protein: 37 grams
Carbohydrates: 67 grams
Fat: 24 grams
Fiber: 12 grams
Cost: ~$4.80
Prep Time: 20 Minutes
Snack: Peanut Butter Oat Bites
Ingredients: (to make 12 bites)
Rolled Oats (2 cups)
Chia Seeds (1/4 cup)
Shredded Coconut (3 tbsp)
PBfit Powder (1/4 cup)
Honey (1/4 cup)
Coconut Oil (2 tbsp)
Peanut Butter (3 tbsp)
Add chocolate chips or any other mix-ins like nuts, seeds, or dried fruit
Directions: Mix all dry ingredients together. Melt coconut oil and peanut butter in the microwave and add in honey. Add wet ingredients to the dry ingredients and shape into bites. Refrigerate in an airtight container. Adjust the wet-to-dry ingredient ratio if needed to form bites (sometimes a bit more PBfit powder helps to shape. Option to blend a portion of the oats into flour if you prefer a less ‘oaty’ texture.
Nutrition Info: (per bite with no chocolate chips)
Calories: 163 cals
Protein: 5 grams
Carbohydrates: 20 grams
Fat: 7 grams
Fiber: 4 grams
Cost: ~$3.00 for the entire recipe
$0.25 per bite/serving
Prep Time: 5 Minutes
Dinner: Beef with Broccoli and Rice
Ingredients:
85% Lean 15% Fat Ground Beef (100 grams)
White Rice (1/3 cup cooked)
Sauce for 3 servings (1/2 cup water, 1/2 cup soy sauce or coconut aminos, 1/4 cup honey, 1 tbsp cornstarch or flour, 1 tbsp rice vinegar, 2 tsp ground ginger, 2 tsp garlic powder, and salt if using coconut aminos)
Broccoli Florets (5 large florets)
Sesame Seeds and green onions to top
Directions: Start rice in rice cooker. Cook ground beef until browned. Combine all sauce ingredients and add to ground beef pan. Let sauce thicken and add broccoli until al dente. Serve over rice.
Nutrition Info:
Calories: 715 cals
Protein: 37 grams
Carbohydrates: 84 grams
Fat: 25 grams
Fiber: 2 grams
Cost: ~$5.00
Prep Time: 20 Minutes
Dessert: Orange Creamsicle Ninja Creami
Ingredients:
Whole Milk (1/2 cup)
Heavy Whipping Cream (1.5 tbsp)
Peeled Orange (1/2 orange with pulp)
Honey (1 tbsp)
Unflavored Collagen (1/2 Scoop)
Vanilla (1 tsp)
Directions: Add all ingredients to your blender until combined. Pour into Ninja Creami container and freeze for 24 hours. Set to light ice cream mode and re-spin if necessary. Enjoy!
Nutrition Info:
Calories: 273 cals
Protein: 10 grams
Carbohydrates: 33 grams
Fat: 12 grams
Fiber: 1 gram
Cost: ~$ 1.80
Prep Time: 10 Minutes + 24 hour Freeze
Day Total Cost: $16.35. This is less than the cost to eat out for one meal, even at fast food places these days! Note that almost all ingredients are sourced from Costco in bulk sizes to decrease cost, but are primarily organic/grass-fed, which increases the cost.
Total Prep Time: ~1 hour
Total Nutrition Facts:
Calories: 2352 cals
Protein: 147 grams
Carbohydrates: 264 grams
Fat: 80 grams
Fiber: 33 grams
Note: All of these meals are easily adjusted to fit preferences as well as different caloric and macronutrient needs, which should always be individualized. Let’s work together to find those!
