HIGH-PROTEIN What I Eat In A Day (100+ Grams Protein)

At this point I’m a broken record, but eating a high-protein diet not only changed my physique, but has helped me maintain lean muscle mass and steady energy levels throughout the day. I wrote this blog post all about why my high protein diet is a non-negotiable for my wellness, but I thought I’d write a similar post with less science and more recipe ideas. My general rule of thumb is 30-40g protein per meal, and try to get another 10-20g through snacks.

I also love the ‘What I Eat In A Day’ videos I see all over socials – it’s so cool to get a peak into each other’s lives. My only hangup on sharing over IG is that I don’t get as much time to explain why/ provide additional resources. One size doesn’t fit all when it comes to food! Always trust your intuition and do what works for you. I hope I can inspire you to eat high-protein, whole-food based meals because that’s what makes me feel my absolute best!

Additional High-Protein Resources

I have a high-protein tab on my site with tons of delicious recipes to choose from.
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.

Breakfast

Almost always a smoothie just because it’s so quick and easy. Recently my favorite has been my PB & Raspberry smoothie – I’ve been rotating this one in weekly for literally years at this point. The flavor combo just never gets old. Click here for the recipe. Looking for more smoothie inspo? I have tons of delicious high-protein, blood-sugar balancing recipes here.

Lunch

Maybe it’s not for everybody, but I love eggs for lunch. Eggs are a vital food group for me, and I really made sure to prioritize eggs during my pregnancy and now while I’m postpartum (read more about that here). Sometimes I’ll just have eggs, toast, and sausages (it just never gets old), but recently I’ve been doing a bit more meal prep just to save time and stress while we’re in the newborn bubble. Two recipes I’ve been alternating between are these High-Protein Breakfast Sammies and these High-Protein Egg Bites.

Snacks

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.

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If I’m on top of it and thinking ahead, I’ll make a batch of either Chewy Snack Bars or PB Chocolate Chip Protein Balls for the week. I love making my own snacks, especially because I can control the protein content as well as the added sugar content. Both super important for me, personally!

Dinner

If I’m not grilling this time of year, dinner has to be a one-pan meal. It’s too nice outside to spend alot of time cooking! I’ve been loving he convenience of sheet-pan meals lately, and this one is my ultimate favorite. This Sheet Pan Greek Chicken & Chickpea Salad is not only high-protein and satisfying, but the flavors are out of this world. Click here for the recipe.

Sweets

As if I’d ever skip a little sweet treat after dinner?! No way. I have 2 current favorites that have been on heavy rotation – I’ll make a batch of both and store them in the freezer. I love frozen desserts, but it also is just the best way to store them and eat them for weeks! (If they last that long… lol). You have to try my Gluten-Free Tagalong recipe and my all-time favorite Bite-Sized Twix Cups. These desserts aren’t necessarily ‘high-protein’ desserts, but I really believe that eating a little bit of everything – from super nutritious, high-protein meals, to home-made sweat treats – helps keep me both healthy and happy. Win, win!