Easy ways to hit 150+ grams of protein
A start to a healthy lifestyle
By: Allen Speigner
NOTE: This are just meal ideas that can help you reach your protein goals, you may need to
adjust the meals to meet a certain calorie requirement.
Men, if you’re eating less than 2,200 calories a day you’re most likely underfeeding yourself.
Women, if you’re eating less than 1,800 calories a day you’re most likely underfeeding yourself.
Snacks!! Snacks are an essential part of your day to get you through between your big meals. It’s
great to enjoy some fruit or vegetables that you enjoy but it’s also okay to enjoy a treat.
Remember proportions are everything when it comes to having a healthy lifestyle. Listen to your
body, if you feel the craving for something it’s okay just don’t binge it. With this plan you have
the freedom to wiggle a bit, it’s not a super strict thing. Just something to get you started on the
right track to a healthy lifestyle as well as a having a healthy relationship with food. Depending
on whether your goal is weight gain or weight loss the calories of snacks will differ so it’s up to
you to decide. I haven’t included specific snacks in this plan because it has more leeway to it,
however if you want some examples reach out to me.
Keep these things in mind when following these meals. Make sure you are fueling your body
with enough food as well as enough protein. Eating more may be a hard adjustment but it is
necessary to get to the level of health you desire. If you have any further questions, you can
reach out to me on my Instagram @allenxspeigner.
Grocery list
Protein:
Chicken
Ground turkey
Turkey Bacon
Egg whites
Eggs
Turkey pepperonis
Vanilla Greek yogurt
Plain Greek yogurt
Protein Powder
Carbs
Jasmine rice
Bread
Tortillas
Hash browns
Banza mac
Rolled oats (or quick oats)
Chocolate chips
Flour
Idaho potatoes
Sweet potato
Banana
Brussel sprouts
Cauliflower
Frozen berry blend
Honey
Frozen Veggie mix
Tomato
Lettuce
Bell peppers
Sandwich buns
Spinach
Frozen strawberries and bananas
Salsa
Onions
Tortilla chips
Fats
Avocados
Almond milk
Low fat Pizza cheese
Low fat Colby jack cheese
Low fat Mexican cheese
Low fat Italian cheese
Low fat Provolone cheese
Low fat Mozzarella cheese
Avocado oil
Peanut butter
Sauces and Spices (optional)
Korean BBQ sauce
Ray’s Buffalo sauce low Cal
Ray’s BBQ sauce (no sugar added)
Sriracha
Soy sauce
Pizza sauce
Sugar free syrup
Salt
Pepper
Paprika
Garlic powder
Onion Powder
Jack Daniels chicken rub
Lite ranch
Lite mayo
Sunday (without snacks) 1,926 Cals 149g
Protein
Breakfast – French toast sticks – 585 Cals 43g Protein
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6tbsp egg whites
2/3 cup almond milk
1 scoop vanilla protein powder
Dash of vanilla extract
o Whisk together
4 slices of bread
o Slice into stick size
o Coat with mixture
o Cook in pan on medium heat and flip when bottom reaches desired texture
4 tbsp sugar free syrup
1 cup berries
o Microwave berries and syrup for 15 seconds before putting on
Lunch – Pizza tortillas (2) – 640 Cals 42g Protein
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60g turkey pepperonis
½ cup Pizza cheese
2 tortillas
Half cup pizza sauce
-
o Place half of the pepperonis on medium to high heat and wait until sizzle
o When sizzling starts place half of your cheese
o Layer half of your sauce
o Place 1 tortilla and flip until bottom is crispy
Repeat all these to make 2 tortillas
Dinner – Korean BBQ Chicken Mac – 701 Cals 64g Protein
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½ box banza mac
o Salt water and boil noodles as box instructs
5oz chicken
o Cook chicken with salt, garlic, and pepper
Fat free cheese of choice
Korean BBQ sauce
o Place cooked chicken into mixing bowl with 50g sauce and mix
o After pasta is cooked strain and place noodles into the mixing bowl
o To the mixing bowl add: ¼ cup almond milk, banza powder, 2 servings fat
free cheese, salt, pepper, garlic, and 50g sauce.
o Mix everything together and place into oven safe pan
o Top with a bit more cheese and broil for 2 minutes
Snacks – 100-500 Cals
Monday: (without snacks) 1,974 Cals 153g
Protein
Breakfast - Protein Oats - 647 Cals 37g Protein
-
80g oats
120ml almond milk
o Microwave 1 minute
1 scoop chocolate protein powder
o mix
14g chocolate chips
Sliced banana
Lunch – Chicken nuggets and potatoes – 717 Cals 60g Protein
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-
-
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8oz diced chicken
o Coat chicken in dry mixture
 Dry mixture: 30g flower, pepper, salt, garlic, paprika, onion powder
1 serving avocado oil
o Put pan on medium to high heat and put chicken into oil
o Mix often to avoid burning
o Cook until done
Slice 2 potatoes into fries
o Season with salt and pepper, and mix with 7g of flour
o Spray a little bit of avocado oil on top
o Put in air fryer on 375 for 12 minutes or until crispy
Pair with favorite fat free sauce
Dinner – Ground turkey hash – 610 Cals 56g protein
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8oz ground turkey
o Do not add extra oil to your ground turkey, the fat contents in it allow it to
cook properly without burning
o Season with paprika, salt, garlic, and pepper
1 large, sweet potato
o Roast on 450 for 15 minutes
2 cups brussels sprouts
o Roast on 450 for 12 minutes or until crispy
2 cups cauliflower
o Roast on 450 for 12 minutes or until crispy
2 servings Korean BBQ sauce
o Plate with veggies first, then top with your ground turkey and drizzle the
sauce on top.
Snacks – 100-500 Cals
Tuesday (without snacks) 1,905 Cals 165
Protein
Breakfast – Berry Smoothie – 405 Cals 34g Protein
-
150g frozen berry blend
170g Greek vanilla yogurt
240ml almond milk
1 tbsp honey
9 tbsp egg whites
o Blend
Lunch – Chicken Quesadilla – 495 Cals – 68g protein
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6oz chicken breast
o Season to your liking, cook, and shred
2 Flour tortillas
o Spray with avocado oil and toast
56g Fat free Mexican cheese
½ a serving of plain Greek yogurt
o This is a good sub for sour cream so put it on the side and enjoy
o Put tortilla into medium high heat pan, add 26g cheese on top, then layer
chicken, put the rest of your cheese, add other tortilla and flip until crispy
Dinner – Shrimp fried rice – 1,005 Cals 63g Protein
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6oz Shrimp
o Season with cayenne, paprika, parsley, and salt
o Cook until done
1 cup jasmine rice
o Cook until done
2 cups frozen veggie mix
Low cal soy sauce
1 Large egg
o Once shrimp is cooked put the frozen veggies in and mix.
o When veggies are finished, add the rice, and mix around, add in your soy
sauce
o Crack one egg into mix and scramble around until cooked.
Snacks – 100-500 Cals
Wednesday (without snacks) 2,134 189g
Protein
Breakfast – Breakfast Hash – 622 Cals 74g Protein
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-
7oz hash browns
9 tbsp egg whites
o Cook separately and mix in bowl
5oz ground turkey
2 slices turkey bacon
o Cook meat chop into small pieces
o Mix into bowl
56g fat free Mexican cheese
o Shred into hash bowl
5g sriracha
o Top onto everything and mix
Lunch – 2 BLT Sandwiches -778 Cals 56g Protein
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4 slices toasted bread
8 pieces turkey bacon
2 Slice of tomato
4 slices lettuce
Mayo lite
Dinner - Loaded baked potato – 734 Cals 56g Protein
-
6 oz Chicken
o Season, cook in avocado oil, and shred
2 Potatoes
o Microwave until done
2 servings Colby Jack Cheese
Ray’s BBQ sauce (no sugar added)
o Cut potatoes down the middle, top each potato with 4oz chicken, 26g cheese,
and one serving of sauce.
Snacks – 100-500 calories
Thursday (without snacks) 2,274 Cals 164g
Protein
Breakfast – Omelet – 687 Cals 78g protein
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3oz shredded chicken
3 slices turkey bacon
o Cook until done then set off to the side
2 Large eggs
9tbsp egg whites
o Scramble together then put in oiled pan on medium heat
o After egg base forms put in cooked meat
28g fat free cheese
3 slices toast
Lunch – Oats – 675 Cals 20g Protein
-
120g instant oats
120 ml almond milk
o Pour milk into oats and microwave for one minute
140g Frozen berries
o Top oats with berries
Sugar free syrup
1tbsp peanut butter
o Top berries w the syrup and peanut butter
Dinner – Chicken, bacon, Ranch, rice bowl – 912 Cals 66g protein
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6oz chicken
3 slices turkey bacon
o Cook meat while rice is cooking
135g jasmine rice (raw weight)
28g Italian shredded cheese
2 tbsp lite ranch
o When rice is done add to your bowl then add the cheese and half the ranch and
mix. When that is mixed add your meat and top with the rest of the ranch
Snacks – 100-500 Cals
Friday (without snacks) 2,162 Cals 149g
Protein
Breakfast – Avocado toast & eggs – 594 Cals 20g protein
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One half medium avocado
o Take skin off and put in bowl
o Smash with fork
o Season with everything bagel seasoning
Toast 2 slices bread
o Spread avocado mix onto bread
Fry 2 eggs
o Put one egg on each piece of toast
Lunch – Chicken sandwiches – 813 Cals 67g protein
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8oz chicken (sliced into two)
o Season and cook how you like.
o (ex. Paprika, salt, pepper, garlic)
Sandwich buns
o Toast
Avocado
2 slices provolone cheese
Lite ranch
o
o
o
o
Once the buns are toasted put one tbsp lite ranch on each bun
Place one slice of provolone cheese on each bun and let melt
Place sliced and seasoned avocado on each bun
Place piece of chicken on each bun put together and enjoy with some fruit of
healthy chip option.
Dinner – Ground turkey Burritos – 755 Cals 62g Protein
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7oz ground turkey
o Cook on medium high heat without oil
o Season with taco seasoning
50g bell peppers
o Cook once turkey starts to brown
85g Plain Greek yogurt (sour cream sub)
5g Sriracha
56g Mozzarella cheese
2 Flour tortillas
o After the turkey and peppers are cooked put them into a bowl and start mixing
the rest of your ingredients in
o Put mixture into a tortilla and roll
o spray avocado oil to pan and place rolled burrito until toasted then remove and
enjoy
Snacks – 100-500 Cals
Saturday (without snacks) 1,903 Cals 153g
Protein
Breakfast – egg scramble & smoothie – 501 Cals 40g protein
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One large egg
6tbsp egg whites
25g Spinach
26g Cheese (your choice)
5g Sriracha
o Scramble everything together and top with the cheese and sriracha
-
140g Frozen strawberries and bananas
240ml almond milk
140g vanilla Greek yogurt
1tbsp honey
o Blend together (if you take creatine add to smoothie before blending)
Lunch – buffalo chicken quesadilla – 637 Cals 70g protein
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6oz chicken
o Cook and season how you like
26g Mexican cheese
Sweet baby ray’s low calorie buffalo wing sauce
85g plain Greek yogurt
o Put these 3 in a bowl and mix with a splash of almond milk until creamy
o Mix the chicken into sauce
2 tortillas
o Place chicken onto toasted tortillas, slice and enjoy.
Dinner – Nachos – 765 Cals 43g Protein
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4oz ground turkey
o Cook and season with taco seasoning
1 serving salsa
2 serving cheese
10g diced onions
Handful chopped lettuce
Tortilla chips
o Once turkey is cooked place into mixing bowl
o Add however much you like of each topping and mix
o Place chips onto a plate and top with beef mixture then add a little extra
cheese on top.
Snacks – 100-500 Cals