Nutrition & Recipes
7-Day Simple and Delicious High Protein Meal Plan for Spring
May
This simple and delicious high protein meal plan is perfect for spring. It’s packed with light and fresh ingredients, spring veggies and of course a wide variety of proteins to help you get stronger.
In this flavor-packed meal plan for spring, I’ll show you how to eat to hit your protein goals, with a week of dishes and lots of opportunity to prep ahead. From pesto chicken to tropical oats, the bright, whole foods used in this weeks meal plan will hit the spot.
I’m a self-proclaimed #fitfoodie. Meaning, while my goal is to keep it healthy and fitness-forward, I’m not skimping on flavor. Which means you’ll find sprinkles of cheese, splashes of coconut milk and even chocolate in this 7 day meal plan.
This plan will show you how to eat more nutrient-dense foods, how to hit your protein goals and how to consume fewer processed foods like those with excess added sugar and hydrogenated fats. I promise you’ll feel satisfied and energized with this high protein meal plan!
Clean-Eating Food List for Spring
These foods are abundant in spring, so you’ll see them throughout this plan:
- Asparagus
- Avocado
- Cabbage
- Carrots
- Celery
- Herbs
- Lettuces
- Mushrooms
- Radishes
- Spinach
Simple and Delicious High Protein Meal Plan for Spring
A full week of easy-to-make meals and snacks, plus meal-prep notes and ways to add even more protein to your plate.
Meal Stats:
- Protein: Each day you will eat 100+ grams of lean protein. Why? Bone density, muscle growth, hormone health, metabolic health, increased satisfaction…(the list goes on).
- Cook once, eat multiple times. You’ll find that many of your dinners this week come with the added bonus of being “re-usable”. For example, when you bake shrimp on Day 2, you’ll be able to use those for lunch on Day 3!
- Whole foods focused. Whole foods come packed with natural nutrients: vitamins, minerals, fiber, water, antioxidants.
Day 1
Breakfast: Baked Ham and Egg Bites with Fruit Salad
(2-3 egg bites + 1 cup fruit)
Baked egg bites are a great prep-ahead or big batch breakfast option. Make them ahead of time if your morning tend to be busy enough already.
Snack: No-Bake Coconut Protein Balls
(2 each)
Lunch: Peanut Edamame Salad
(1 serving)
Already know you won’t have time to make lunch tomorrow? This recipe makes 2 servings. Put it on repeat or turn it into a wrap.
Dinner: Mediterranean Sheet Pan Chicken
(2 thighs + 1/3 roasted veggies)
This recipe calls for 6 chicken thighs. Put 2 aside for tomorrow’s lunch.
Daily Totals: 1,650 calories, 105 g protein
To bump protein up even more: add 1 serving of chicken or shrimp to lunch and add 6oz Greek yogurt with berries as an evening snack.
Meal Prep Tip: let the egg bites cool completely then refrigerate in an airtight container for breakfast on Day 3 (they’re a great, healthy snack swap, too); double (triple?) down on the roasted chicken…you can use it tomorrow for lunch and on Day 4 dinner.
Day 2
Breakfast: Power Green Smoothie
Snack: No-Bake Coconut Protein Balls
(2 each)
Lunch: Pesto Chicken Quesadilla
(1 whole recipe)
Using cottage cheese is my little trick to increase the nutritional value while still getting to enjoy the comfort food quality of a quesadilla. You could fill this with whatever sauteed vegetables you like! For example:
- kale and mushrooms
- peppers and onions
- spinach and avocado
Dinner: Sheet Pan Fajita Shrimp
(1/2 recipe)
Bake an extra serving of shrimp for lunch tomorrow!
Daily Totals: 1,685 calories, 117 g protein
To bump protein up even more: add 1 egg bite from yesterday to breakfast and throw in a post-workout protein smoothie.
Day 3
Breakfast: Baked Ham and Egg Bites with Fruit Salad
(2-3 egg bites + 1 cup fruit)
Lunch: Spicy Shrimp Caesar Salad
(1 recipe)
The dressing recipe makes more than you will need for this lunch. Store it in an airtight container in your fridge for future salads or to use as a dip.
Snack: 1 apple + 1 tablespoon peanut butter
Dinner: Greek Salad Style Chicken Bowl
Daily Totals: 1,663 calories, 110 g protein
Day 4
Breakfast: Tropical Overnight Oats
(1 recipe)
Snack: Cottage Cheese with Peaches and Walnuts
Top 3/4 cup of cottage cheese with 1/2 cup sliced peaches (fresh or thawed from frozen) and 1 ounce of chopped walnuts.
Lunch: Cauliflower Pork Fried Rice
(1 serving)
This recipe will make enough for lunch tomorrow, too!
Dinner: Quick Turkey Sloppy Joes
(1 serving)
Serve with a giant side salad.
Daily Totals: 1,690 calories, 124 g protein
To make tomorrow even easier: pre-pack 1 serving of leftover sloppy joe mix in an airtight container. Keep the bun to the side so it doesn’t get soggy. Swap tomorrow’s lunch with a 2nd-day sloppy joe!
Meal Prep Tip: overnight oats hold up well in the fridge and it’s just as easy to make 2-3 of them as it is to make 1 – you could easily switch up your fruit choice too for some variety.
Day 5
Breakfast: Thin Mint Smoothie
(1 recipe)
This recipe is a favorite of mine for nostalgic reasons. We used to frequent a hidden-gem of a neighborhood restaurant when we lived in Hawaii. A husband-wife team built a little vegan spot in front of their food truck where they served this amazing smoothie (and dozens of others), Buddha bowls and salads. It’s sadly not there anymore, so this is an ode to Nalo!
Lunch: Hummus Tuna Wrap + 1 Apple
(1 recipe)
Sub in any medium sized fruit you like.
Snack: 1 cup strawberries + 1 ounce dark chocolate, melted
This is a good after-dinner snack if you have a sweet tooth!
Dinner: Steak House Grilled Salad with Crispy Roasted Sweet Potatoes
(1/2 of each recipe)
Daily Totals: 1,700 calories, 106 g protein
To bump protein up even more: add a coconut protein bite from earlier in the week (and shift those strawberries to after dinner). You can also add a bit more protein powder to your smoothie, or swap Greek yogurt for chocolate with your strawberries.
Meal Prep Tip: make enough sweet potato to have leftovers, you can swap them for toast on Day 7 with your eggs! Just throw them into the skillet to crisp up.
Day 6
Breakfast: Egg Avocado Breakfast Sandwich + 1 Kiwi Fruit
(1 recipe)
Feel free to add your choice of any/every veggie to your scramble. You can throw in a handful of spinach and tomatoes, or keep it fresh and add them, uncooked, on top of the avocado.
Lunch: Lentil and Vegetable Soup with Parmesan
(1/6th of a recipe)
This is a large-batch recipe because it freezes so well! It’s a great one to have on hand in the freezer for a quick lunch or dinner back up.
Snack: Dark Chocolate Dipped Oranges
(1 orange)
This recipe makes 4 servings, which is great because this is an addictive flavor combo (you’ll see!).
Dinner: Coconut Curry Salmon Bowl
This is my favorite curry paste: Maesri. It packs some heat, so use sparingly and add as you go.
**Meal prep tip: cook an additional salmon filet and chill for tomorrow.
Daily Totals: 1,630 calories, 102 g protein
To bump protein up even more: add grilled chicken or shrimp to your lentil soup, or top it with Greek yogurt.
Day 7
Breakfast: Veggie Scramble and Toast
(1 recipe)
Lunch: Lemon Dill Salmon Salad with Crispbreads
(1 recipe)
Need something a little heartier? Skip the crispbreads and turn this into a salmon melt with a slice of tomato and 1-2 tablespoons of shredded cheese.
Snack: Homemade Tzatziki with Carrot Sticks
Dinner: Cajun Shrimp and Rice Bowl
Daily Totals: 1,734 calories, 127 g protein
Meal Prep Tip: Tzatziki compliments so many dishes: from gyros to grilled fish, roasted veggies to toast! Make a triple batch to have on hand.
