Day 1
Breakfast
Egg + Veggie Scramble + Toast
- 3 whole eggs → 18 g
- 2 egg whites → 7 g
- Sautéed spinach, mushrooms, peppers
- 1 oz feta cheese → 4 g
- 1 slice sprouted grain toast → 5 g
Meal Total: ~34 g protein
Snack
Greek Yogurt + Hemp Seeds + Berries
- 1 cup plain Greek yogurt → 20 g
- 2 Tbsp hemp seeds → 6 g
- ½ cup blueberries
Snack Total: ~26 g protein
Lunch
Tempeh Buddha Bowl
- 3 oz tempeh → 15–18 g
- ½ cup quinoa → 4 g
- Roasted Brussels sprouts + carrots + beets
- 2 Tbsp tahini
- Mixed greens
Meal Total: ~19–22 g protein
Snack
Hard-Boiled Eggs + Pumpkin Seeds
- 2 hard-boiled eggs → 12 g
- 2 Tbsp pumpkin seeds → 4 g
Snack Total: ~16 g protein
Dinner
Lentil + Vegetable Stew
- 1½ cups lentil stew → 20 g
- Side green salad with olive oil, lemon
- 1 oz goat cheese (optional) → 5 g
Meal Total: ~25 g protein
Day Total: ~120–123 g protein
Day 2
Breakfast
Protein Oats
- ½ cup oats → 5 g
- 2 Tbsp chia seeds → 5 g
- 2 Tbsp hemp seeds → 6 g
- Almond milk
- Cinnamon, berries, almond butter → 3 g
Meal Total: ~19 g protein
Snack
Edamame + Pumpkin Seeds
- 1 cup edamame → 17 g
- 2 Tbsp pumpkin seeds → 4 g
Snack Total: ~21 g protein
Lunch
Chickpea + Quinoa Salad
- 1 cup cooked chickpeas → 15 g
- ½ cup cooked quinoa → 4 g
- Spinach, cucumber, tomato, onion
- 2 Tbsp hemp seeds → 6 g
- Olive oil + lemon dressing
Meal Total: ~25 g protein
Snack
Cottage Cheese + Almonds
- ¾ cup cottage cheese → 20 g
- ¼ cup almonds → 7 g
Snack Total: ~27 g protein
Dinner
Tofu Stir Fry
- 4 oz firm tofu → 14 g
- Mixed vegetables: broccoli, snow peas, carrots, bell pepper
- Tamari, ginger, garlic
- ½ cup brown rice → 3 g
Meal Total: ~17 g protein