Download this Meal Plan, Grocery List and Meal Prep Guide
Base plan: 2,000 calories. Click here to calculate your own macros for your health and Fitness Goals.
Week 2 High-Protein, Gluten-Free Meal Plan
Target Macros: 180g Protein, 150g Carbs, 67g Fat (~1923 kcal/day)
Day 1
- Breakfast: 3 scrambled eggs + ½ avocado – 420 cal | 30g P | 6g C | 30g F
- Lunch: 6 oz grilled chicken + 1 cup quinoa + 1 cup roasted peppers & zucchini – 550 cal | 50g P | 30g C | 16g F
- Snack: 1 cup cottage cheese + 2 boiled eggs – 340 cal | 40g P | 6g C | 18g F
- Dinner: 6 oz salmon + ¾ cup wild rice + 1 cup broccoli w/ olive oil – 610 cal | 45g P | 24g C | 25g F
Day 2
- Breakfast: 1 cup cottage cheese + ¼ avocado – 320 cal | 32g P | 6g C | 14g F
- Lunch: 6 oz grilled chicken + ¾ cup lentils + salad greens – 520 cal | 45g P | 30g C | 14g F
- Snack: ¾ cup Greek yogurt + 1 tbsp almond butter – 310 cal | 30g P | 7g C | 13g F
- Dinner: 6 oz shrimp + ¾ cup quinoa + 1.5 cups roasted veggies – 530 cal | 42g P | 30g C | 14g F
Day 3
- Breakfast: ¾ cup Greek yogurt + 1 tbsp walnuts – 310 cal | 30g P | 9g C | 12g F
- Lunch: 6 oz ground beef + ¾ sweet potato + steamed spinach – 600 cal | 45g P | 25g C | 26g F
- Snack: 1 cup cottage cheese + 1 small apple – 280 cal | 30g P | 20g C | 4g F
- Dinner: 6 oz chicken + ¾ cup wild rice + 1.5 cups roasted zucchini – 800 cal | 45g P | 28g C | 30g F
Day 4
- Breakfast: 3 boiled eggs + ½ cup roasted sweet potatoes – 410 cal | 30g P | 16g C | 22g F
- Lunch: 6 oz ground turkey + ¾ cup lentils + kale – 520 cal | 45g P | 28g C | 14g F
- Snack: ¾ cup Greek yogurt + 1 boiled egg – 270 cal | 30g P | 5g C | 12g F
- Dinner: 6 oz salmon + ¾ cup quinoa + 1 cup steamed broccoli – 670 cal | 45g P | 26g C | 28g F
Day 5
- Breakfast: 1 cup cottage cheese + 1 boiled egg – 280 cal | 32g P | 5g C | 10g F
- Lunch: 6 oz ground beef + ¾ cup wild rice + roasted peppers – 580 cal | 45g P | 25g C | 26g F
- Snack: 2 boiled eggs + 1 oz turkey jerky – 250 cal | 30g P | 2g C | 12g F
- Dinner: 6 oz grilled chicken + ¾ cup quinoa + 1.5 cups roasted veggies – 800 cal | 45g P | 28g C | 30g F
Day 6
- Breakfast: ¾ cup Greek yogurt + 1 tbsp almond butter – 310 cal | 30g P | 7g C | 13g F
- Lunch: 6 oz shrimp + ¾ cup wild rice + 1 cup spinach – 530 cal | 42g P | 26g C | 14g F
- Snack: 1 cup cottage cheese + 2 celery sticks – 240 cal | 30g P | 5g C | 8g F
- Dinner: 6 oz ground turkey + ¾ cup quinoa + 1.5 cups roasted veggies – 680 cal | 45g P | 28g C | 28g F
Day 7
- Breakfast: 3 boiled eggs + ½ avocado – 420 cal | 30g P | 6g C | 30g F
- Lunch: 6 oz grilled chicken + ¾ cup lentils + roasted zucchini – 520 cal | 45g P | 30g C | 14g F
- Snack: ¾ cup Greek yogurt + 1 tbsp walnuts – 310 cal | 30g P | 8g C | 14g F
- Dinner: 6 oz salmon or shrimp + ¾ cup wild rice + 1 cup broccoli – 680 cal | 45g P | 26g C | 24g F