As the saying goes, "you are what you eat." And if you're looking to feel and look your best, it's important to fuel your body with the proper nutrients. One way to do this is by following a high-protein anti-inflammatory meal plan. This seven-day meal plan is packed with delicious and nutritious foods that will leave you feeling satisfied and energized.
Day 1: Breakfast - Greek Yogurt Parfait
Start your day off right with a protein-packed Greek yogurt parfait. Layer 1 cup of plain Greek yogurt with 1 cup of mixed berries and 1 tablespoon of chia seeds.
Lunch - Grilled Chicken Salad
Grilled chicken is a great source of protein, and when paired with a variety of fresh veggies, it makes for a delicious and healthy lunch. Top a bed of mixed greens with grilled chicken, cherry tomatoes, cucumber, and avocado. Dress with a homemade vinaigrette made with olive oil and apple cider vinegar.
Dinner - Grilled Salmon with Roasted Vegetables
Grill a fillet of salmon and pair it with roasted brussels sprouts and sweet potatoes.
Day 2: Breakfast - Protein Smoothie Bowl
Blend together 1 scoop of protein powder, 1 cup of spinach, 1 cup of frozen berries, and 1/2 cup of almond milk. Pour into a bowl and top with sliced banana, chopped nuts, and a sprinkle of coconut flakes.
Lunch - Turkey and Avocado Wrap
Spread some hummus on a whole-wheat wrap and top with sliced turkey, avocado, and mixed greens. Roll up and enjoy!
Dinner - Beef and Vegetable Stir Fry
Thinly slice a flank steak and stir fry with broccoli, snow peas, bell peppers, and onion. Serve over brown rice and top with a drizzle of soy sauce.
Day 3: Breakfast - Omelette with Veggies
Whisk together 2 eggs and pour into a non-stick pan. Add in chopped veggies such as spinach, bell peppers, and mushrooms. Fold over and serve with a side of sliced avocado.
Lunch - Grilled Chicken Caesar Salad
Grilled chicken and romaine lettuce make for a classic Caesar salad. Top with homemade croutons made from whole-wheat bread and dress with a homemade Caesar dressing made from Greek yogurt, lemon juice, and garlic.
Dinner - Baked Cod with Roasted Vegetables
Place a fillet of cod on a sheet pan and surround it with chopped carrots, zucchini, and onion. Drizzle with olive oil and bake in the oven at 400 degrees for 15-20 minutes.
Day 4: Breakfast - Banana and Peanut Butter Smoothie
Blend together 1 ripe banana, 1 tablespoon of peanut butter, 1 scoop of protein powder, and 1 cup of almond milk. Pour into a glass and enjoy!
Lunch - Tuna Salad Lettuce Wraps
Mix together a can of tuna with mashed avocado, diced celery, and chopped red onion. Spoon into lettuce leaves and enjoy!
Dinner - Grilled Chicken with Quinoa Salad
Grill a chicken breast and serve with a quinoa salad made with cherry tomatoes, cucumber, feta cheese, and a homemade vinaigrette.
Day 5: Breakfast - Protein Pancakes
Whisk together 2 eggs, 1 scoop of protein powder, and 1/4 cup of almond milk. Cook on a non-stick pan and serve with a side of mixed berries.
Lunch - Turkey Chili
Cook ground turkey with diced onion, garlic, and bell peppers. Add in canned tomatoes, kidney beans, and chili powder. Simmer for 20-30 minutes and enjoy!
Serve with roasted asparagus and sweet potatoes.
Day 6: Breakfast - Egg and Veggie Scramble
Whisk together 2 eggs and scramble with chopped veggies such as spinach, mushroom, and bell pepper.
Lunch - Chicken and Vegetable Soup
Cook chopped chicken with chopped carrots, celery, and onion. Add in low-sodium chicken broth and simmer until veggies are tender.
Dinner - Beef and Broccoli Stir Fry
Thinly slice a flank steak and stir fry with broccoli, onion, and garlic. Serve over brown rice and top with a drizzle of soy sauce.
Day 7: Breakfast - Greek Yogurt and Granola Bowl
Layer 1 cup of plain Greek yogurt with 1/2 cup of granola and mixed berries.
Lunch - Grilled Chicken Wrap
Spread some hummus on a whole-wheat wrap and top with grilled chicken, mixed greens, and sliced avocado. Roll up
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