Samples of protein portions.
you need 100-150 grams every single day!

Eggs:
5-6 grams protein, per egg.

Chicken Breast:
40-50 grams per breast.

Mixed Nuts:
25-30 grams per cup.

Beans:
12-16 grams per cup

Samples of Carbohydrate portions.
200 grams on low-activity days.
and 300 grams on active days!

Wheat toast:
25 grams in two slices

Spaghetti:
43 grams in one cup.

Brown Rice:
45 grams in one cup.

Potato:
60 grams in a large potato.

Breakfast

Overnight oats 

Soak chia seeds in almond milk overnight, add berries and nuts in the morning.

Greek yogurt parfait 

Add sliced bananas, honey, and half-cup of nuts to a bowl of yogurt.

Whole-grain toast 

Add avocado slices, a poached egg (or a plant-based alternative), and a sprinkle of black sesame seeds atop a slice of toast. Top with sprouts or diced peppers. 

Scrambled eggs / Tofu

Sauté spinach tomatoes. Add a diced, baked sweet potato for energy!

Smoothie

Spinach, kale, banana, frozen berries, almond milk, and a scoop of  vanilla protein powder. Add ginger root or turmeric root for some spice. For extra calories and creaminess, I enjoy adding avocado!

Cottage cheese  (vegan preferred)

Add pineapple chunks, a couple berries or seeds, and a drizzle of honey atop cream cheese or vegan alternative. 

Overnight chia pudding 

Made by soaking chia seeds in almond milk overnight. In the morning, top with kiwi chunks and strawberries. Cacao nibs may add a bit of chocolate-y flair. A dash of protein powder never hurts, stirred into pudding. 

Lunch

Spinach and kale salad 

Add apples, sliced strawberries, walnuts to leafy greens, then drizzle a balsamic vinaigrette.

Chickpea salad 

Add diced cucumbers, red onion, parsley, and a lemon-tahini dressing. I enjoy raw, red onion in mine, plus some pepper flakes. 

Quinoa and black bean bowl 

Add in roasted sweet potatoes and roasted carrots; corn and cilantro-lime dressing pair well. 

Quinoa salad 

Enjoyable on a warm day, add cucumbers, tomatoes, and a lemon-tahini dressing to a bowl of chickpeas and cooked quinoa. 

Whole grain wrap 

Fill with hummus, roasted red peppers, spinach, and sliced turkey or a plant-based protein alternative. I enjoy mine toasted in the air fryer. 

Whole grain pita pockets 

Stuff with falafel or toasted tofu, lettuce, cucumber, and a tahini sauce. 

Spinach and arugula salad 

Get creative with the additions! Walnuts, sunflower seeds, and cashews all add protein. Apples and (sugarless) cranberries add sweetness. I enjoy drizzling olive oil on top with a pinch of salt.

Dinner

Grilled vegetable stir-fry 

Fry tofu or tempeh, serve over brown rice. Add in diced, leafy greens such as kale or spinach

Baked salmon 

Eat with steamed broccoli and quinoa on the side.

Lentil and vegetable stew 

I enjoy avocado added into my stew, but the stew itself is hearty!

Stir-fried tofu or tempeh 

Mix with vegetables and a low-sodium soy or teriyaki sauce, served over brown rice. 

Grilled chicken breast (or vegan alternative) 

Enjoy with steamed carrots or baked potato, and some quinoa. 

Stuffed Portobello mushroom caps  

 Stuff with a mixture of quinoa, spinach, and diced tomatoes.  I enjoy diced peppers in mine to add some spice!

Vegetable and chickpea curry 

Serve with brown rice or quinoa.

Snacks

Hummus and Veggie Sticks 

Enjoy a generous portion of hummus alongside colorful vegetable sticks like carrot, cucumber, bell peppers, beats, and celery.

Nut Butter and Banana 

Spread almond or peanut butter on banana slices. This combination offers a satisfying mix of natural sweetness, protein, and healthy fats. Adding a wrap and trail mix makes the snack more filling

Mixed Nuts and Dried Fruit   

Create your own trail mix by combining a variety of unsalted nuts (e.g., almonds, walnuts, cashews) with dried fruits (e.g., apricots, raisins, cranberries). This snack offers both protein and healthy fats. 

Cottage Cheese with Fruit

Cottage cheese (or a dairy-free alternative) pairs well with pineapple chunks and oats. It's a combination of protein and natural sweetness. Add almonds or walnuts for additional protein and a crunch!

Edamame 

Steamed or boiled edamame is a great source of plant-based protein. Sprinkle a little sea salt or your favorite seasoning for flavor.  I enjoy garlic powder on mine as well!

Rice Cakes with Nut Butter and Berries 

Spread nut butter on whole-grain rice cakes and add a layer of fresh berries for a satisfying and crunchy snack. To these, I also add cinnamon or cacao powder.