Full Day of Eating: High Protein

This post is for those of you who have to get in 150 grams of protein a day. It is a lot, but it can be done with everyday ingredients from the grocery store. This is what a pretty typical day looks like for one of our male clients who is in a weight loss phase. His macros are: ~1750 claories; 150 P; 180 C, 50 F. If you have different macros you can try plugging this into MFP and then adjusting with different quantities of protein, carbs, fats (for example, if you need less protein have only ½ cup of Greek yogurt for your morning snack and 2 ounces of turkey for lunch).

Full-Day of Eating Menu

Breakfast

Applegate chicken and apple breakfast sausage – 3 links

Protein Oatmeal - ½ cup of oatmeal, 1 scoop 1st Phorm Protein Powder, ½ cup 1% milk, ½ cup water; ½ tbsp. chia seeds ( you can make these as overnight oats – mix and store in a mason jar)

Venti Americano w/ cream

Snack

½ cup Greek yogurt + ½ cup low fat cottage cheese + 1 cup blueberries (sweetened with stevia or walden farms maple syrup)

Lunch

3 ounces deli turkey

2 everything rice cakes

1 wedge spicy jack laughing cow

1 pickle

1 apple

Snack

1 Cookies & Cream Barebell protein bar (available at Trader Joe’s – tastes amazing

Dinner

Taco Salad: 4 ounces (1/2 cup) 97% lean ground beef (could also use lean ground turkey); 1 cup spinach; ½ cup grape tomatoes, 1 ox. Cheddar cheese, 2 tbsps. Salsa)

Corn on the Cob (1 small ear)

Macros: 1718 calories; 152 P; 171 C; 50 F, 25 Fiber

Want to learn more about metabolic health? Join our private Facebook Group (Boost Your Metabolism After Age 30), listen to our podcast, follow us on Instagram, get our free video on how you can increase your metabolism, or book a free metabolic assessment. Finally, feel free to reach out to us at info@couturefitnesscoaching.com with any questions!