For the last 2+ years I’ve been eating high-protein meals and I have to be honest when I say I’ve never felt stronger, I’ve never been more lean, and I’ve never felt so in tune with my hunger and dietary needs. It’s all about being more strategic about choosing foods that are higher in protein and I can confirm, it definitely doesn’t have to be boring (i.e. plain chicken & veggies) !!

To be totally transparent, I have a really good rotation of meals that make me feel my best. Breakfast and lunch are usually quick and easy (I love smoothies, high-protein yogurt bowls, eggs & toast, sandwiches, leftovers, etc.), and dinner is where I experiment with new recipes. But for the sake of making a sample 3-day high-protein menu, I wanted to pull together some recipes that would inspire you and make you excited to eat well and to cook up some incredible meals.

A good goal I recommend for people is to eat 100+ grams of protein. That breaks down to about ~30+ grams of protein per meal, and another 10-20 grams with each snack. Not only will eating enough protein contribute to maintaining lean muscle mass, but it’ll keep you full, energized, and focused between meals.

Additional High-Protein Resources

  • I have a high-protein tab on my site with tons of delicious recipes to choose from.
  • Learn more about my high-protein diet + how I get 100+ grams of protein per day in this blog post.
  • Get more high-protein breakfast ideas here.
  • My high-protein grocery list linked here.
  • Everything you need to know about protein timing and why you should “front load” your protein here.
  • Read more about getting enough protein every day and tips for increasing your overall protein intake here.

Day 1

Here is a sample meal plan that focuses on your protein intake over the course of 3 days. Of course, everything is optional and you can swap with your favorite recipes, but if you can follow this 3-day plan, you’re off to a great start in consuming more protein and living a healthier lifestyle! Another pro when it comes to leaning on protein, and especially when consuming protein on your plate first, is that you’ll naturally become more full and potentially consume less simple carbs / packaged snacks / items (if that’s your downfall).

Anyways, scroll below and go ahead and make a grocery list!

Breakfast: High-Protein Yogurt Bowl

The breakfast that I’ve been having on repeat lately is my high-protein yogurt bowl. Being currently pregnant, I really try to start with a good amount of protein when I first wake up because of 1) the hunger is real and 2) if I want to reach my goal by the end of the day, I need to front load it at breakfast or in the morning. If I don’t have this for breakfast, I’ll typically have it for a midday snack. It’s such a great way to add in extra protein and I like to mix up the fruit I add to it to keep it different.

Just mix 1 serving of yogurt, or as much as you’d like, (I use Cocojune) with 1 serving, or as much as you’d like, of protein powder. I typically use vanilla protein. Top with a sprinkle of granola (love my Paleo Granola or Purely Elizabeth) and fruit. If you’re looking for a new protein powder, I have another blog post with my favorites (+ discount codes) here.

Lunch: Avocado Turkey Pesto Paninis

If leftovers aren’t an option for lunch (I personally love leftovers), then a yummy option is a sandwich or panini. I love using Applegate organic deli meat or Whole Foods organic 365 brand, and you can easily make a sandwich a high-protein meal with ~30 grams of protein. Click here for the recipe.

Another easy option for lunch that I’ve been really into is 3 fried eggs over 2 pieces of toasted sourdough (I’ll eat one egg on its own), smashed avocado, sea salt and hot sauce with 3 Applegate organic chicken and sage breakfast sausages. That’ll give me about ~27-30g protein for lunch.

healthy panini with protein


My go-to snack is a Chomps Beef Stick (9-10g protein) and a handful of nuts – these pistachio packets are great to take on the go or I like to go for a mix of organic raw walnuts and/or brazil nuts (high in selenium, which is great for thyroid function, fertility, and immunity). I also love an RXBAR before a workout (been on the Berry and Peanut Butter lately). Simple Mills crackers, hummus and hard-boiled eggs are great too because you’ll get a variety of different flavors and it’s the perfect high-protein & healthy-fat snack. Click here for how to make the perfect hard-boiled egg.

For a quick example: 1 Chomps beef stick (10g protein), 2 hard-boiled eggs (12g protein), 4 Brazil nuts (2g protein), 2 tbsp shelled dry roasted (without added oils) and salted pistachios (5g protein) = ~29g protein

This is a GREAT desk snack to have prepped with you during work, school, etc. or just to have handy in the fridge and pantry. It’s easily what I’ve been reaching for as a snack over the last few months. I’ll slice the eggs in half, add sea salt, ground pepper and some hot sauce and it’s so satisfying!!

Try to get at least 10 grams of protein in here, ideally closer to 20 grams. Linking some of my favorite high-protein snacks to stock up on that I take on-the-go:

Dinner: Crockpot Pot Roast

I won’t ever stop talking about this recipe – and I’m not being dramatic when I say it’s one of my all-time favorites. You can cook it all day long and enjoy the incredible smell in the house, all with minimal prep and mess. This is also a great high-protein meal that can become leftovers for lunch. Click here for the recipe, and pair it with my Creamy Buttery Mashed Potatoes.

crockpot pot roast

Day 2

Breakfast: Glow-To Smoothie

I’m a smoothie girl, through and through! If I’m not having my Glow-To Smoothie, I’m probably having my PB & Raspberry smoothie. So many other high-protein smoothie options for you to try linked here. I’ll usually do 1-2 scoops of protein, aiming for at least 30-35 grams of protein.

high-protein smoothie

Lunch: Crispy Chicken Caesar Wrap

I love a wrap or sandwich for lunch but you could also make this into a salad, no problem. Double up the recipe for easy lunches all week! Click here for the recipe.

crispy caesar wrap

Snack: Avo Egg Salad

I’ve been really enjoying some Avo Egg Salad when hanger strikes in the afternoon. So good with veggies and crackers, and guaranteed to get you through to dinner! Click here for the recipe.

high-protein egg salad

Dinner: Beef Fried Rice

This is the kind of dinner that takes 30 minutes and you can throw all your veggies in. The best advice I can give you is to make a double batch or be prepared to enjoy the leftovers for lunch the following day! Sometimes we’ll even have it for 2 nights in a row. Click here for the recipe. If you prefer chicken, try my Cashew Chicken Stir Fry recipe instead – another one of my favorite go-to high-protein meals.

healthy beef fried rice

Day 3

Breakfast: High-Protein Blender Pancakes

I love these pancakes for a morning with a little more time. If you’re short on time you can always go for another high-protein smoothie (because I honestly never get tired of them lol), but I highly recommend giving these speedy and healthy pancakes a go, especially for a weekend treat! Click here for the recipe.

high-protein blender pancakes

Lunch: Copycat Nordstrom Cafe Niçoise Salad

Let me reiterate again, most of the time I have leftovers for lunch. Making a double batch of dinner or prepping a few things to throw together a quick lunch is my usual situation. Like having protein cooked in a container, rice premade in a separate container, and then maybe a variety of different veggies you can chop up on the spot or heat in a skillet for 5-10 minutes to throw everything in a bowl together. But, if you find yourself with 30 minutes to spare, a delicious salad is such an incredible way to refuel for the rest of the day. And there is something so therapeutic about taking time to make a delicious lunch. Click here for the recipe… I get it every single time I find myself at Nordstrom Café!

salmon salad nicoise

Snack: PB Chocolate Chip Protein Balls

Your high-protein diet is not complete without some grab-and-go options. These protein balls will blow your mind. It’s like snacking on peanut butter cookie dough in the middle of the day, so, an easy win. Make a batch of these to have on hand throughout the week and thank me later. Click here for the recipe.

pb balls

Dinner: Chicken Milanese With Alfredo Sauce

Get ready to fall in love with this sneaky high-protein meal! The crispy chicken itself is to die for, but the creamy pasta and peas takes this one to the top of the leader board for delicious dinners. Click here for the recipe.

high-protein chicken alfredo

I hope you found something you loved here, and that you feel confident about eating a high-protein diet without having to sacrifice flavor or satisfaction. Send this to a friend to join you, and feel free to comment below with any questions. Good luck as you embark on your high-protein journey for the next 3 days and beyond 😉 Comment below if you tried any of these recipes, or the full plan. xx Rachael

Welcome! I’m Rachael.

I enjoy sharing my love for food and fitness. I'm a registered dietitian, certified personal trainer, and a New York Times Bestselling author. Here you'll find all kinds of recipes and kitchen hacks, as well as workouts and fitness motivation. Enjoy! — xx Rachael

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