Macronutrient-based nutrition plan menu

Main Meals

Grilled Chicken & Quinoa Salad

A high-protein, nutrient-dense salad packed with lean protein and complex carbs.

Ingredients:

1 chicken breast (6 oz)

1/2 cup cooked quinoa

1/4 cup diced cucumber

1/4 cup cherry tomatoes, halved

1/4 cup red onion, thinly sliced

1/4 avocado, diced

2 tbsp olive oil

1 tbsp lemon juice

1 tsp oregano

Salt and pepper to taste

Instructions:

Season the chicken breast with salt, pepper, and oregano.

Grill the chicken until cooked through (about 6-7 minutes on each side).

In a bowl, combine cooked quinoa, cucumber, cherry tomatoes, red onion, and avocado.

Drizzle olive oil and lemon juice over the salad, toss gently to combine.

Slice the chicken and serve on top of the quinoa salad.

Macros (approx.):

Protein: 40g

Carbs: 30g

Fats: 15g

 Spicy Salmon & Sweet Potato Bowl

A flavorful and healthy meal loaded with omega-3 fatty acids and complex carbs.

Ingredients:

1 salmon fillet (6 oz)

1 medium sweet potato, cubed

1 tbsp olive oil

1 tsp chili flakes

1 tsp paprika

Salt and pepper to taste

1/2 cup steamed broccoli

1 tbsp tahini (optional)

Instructions:

Preheat the oven to 400°F (200°C).

Toss the cubed sweet potato with olive oil, salt, pepper, chili flakes, and paprika. Roast in the oven for 20-25 minutes, flipping halfway through.

Season the salmon fillet with salt and pepper, then pan-sear in a skillet for 4-5 minutes on each side, or until cooked to your desired doneness.

Assemble the bowl by adding roasted sweet potato, steamed broccoli, and the salmon fillet. Drizzle with tahini for added flavor (optional).

Macros (approx.):

Protein: 35g

Carbs: 40g

Fats: 18g

Starters

Roasted Red Pepper Hummus

A protein-packed, low-carb dip perfect for snacks or a light appetizer.

Ingredients:

1 cup canned chickpeas, drained and rinsed

1 roasted red pepper (from a jar or fresh)

1 tbsp tahini

1 tbsp olive oil

1 garlic clove

Juice of 1 lemon

Salt and pepper to taste

Instructions:

In a blender or food processor, combine chickpeas, roasted red pepper, tahini, olive oil, garlic, lemon juice, salt, and pepper.

Blend until smooth. If too thick, add a small amount of water to adjust the consistency.

Serve with vegetable sticks (carrot, cucumber) or whole-grain crackers.

Macros (per 1/4 cup serving):

Protein: 6g

Carbs: 15g

Fats: 7g

Avocado & Tuna Lettuce Wraps

A light, protein-packed snack that’s low in carbs.

Ingredients:

1 can tuna in water, drained

1/2 avocado, mashed

1 tbsp Greek yogurt (optional)

Salt, pepper, and a squeeze of lemon juice

2 large lettuce leaves (for wraps)

Instructions:

In a bowl, combine the tuna, mashed avocado, Greek yogurt (if using), salt, pepper, and lemon juice.

Spoon the mixture into the center of the lettuce leaves.

Wrap the lettuce around the tuna mixture, and serve immediately.

Macros (approx.):

Protein: 30g

Carbs: 8g

Fats: 18g

Desserts

Chia Pudding with Berries

A creamy, low-carb dessert that’s high in fiber and omega-3 fatty acids.

Ingredients:

2 tbsp chia seeds

1 cup unsweetened almond milk (or your choice of milk)

1 tsp vanilla extract

1 tsp honey (optional)

1/4 cup mixed berries (strawberries, blueberries, raspberries)

Instructions:

In a bowl or mason jar, mix chia seeds, almond milk, vanilla extract, and honey (if using).

Stir well and refrigerate for at least 3 hours or overnight to allow the chia seeds to absorb the liquid and thicken.

Top with mixed berries before serving.

Macros (approx.):

Protein: 6g

Carbs: 20g

Fats: 9g

Protein-Packed Chocolate Mug Cake

A quick and easy dessert packed with protein and low in sugar.

Ingredients:

1 scoop chocolate protein powder

1 egg

1 tbsp almond flour

1/2 tbsp cocoa powder

1/2 tsp baking powder

2 tbsp almond milk (or milk of choice)

1/2 tsp vanilla extract

Sweetener to taste (optional)

Instructions:

In a microwave-safe mug, whisk together all the ingredients until smooth.

Microwave on high for 1-2 minutes, checking after 1 minute to see if it's fully cooked. The cake should rise and be firm to the touch.

Let cool slightly before serving. Top with a dollop of Greek yogurt or more berries for extra flavor.

Macros (approx.):

Protein: 25g

Carbs: 12g

Fats: 10g

Protein Shakes

A refreshing, antioxidant-packed shake that’s perfect for post-workout recovery or as a quick snack.

Ingredients:

1 scoop vanilla or berry-flavored protein powder

1/2 cup frozen mixed berries (blueberries, strawberries, raspberries)

1/2 banana

1 cup unsweetened almond milk (or milk of choice)

1 tbsp chia seeds (optional, for added fiber and omega-3s)

1 tsp honey or sweetener of choice (optional)

Instructions:

In a blender, combine protein powder, frozen berries, banana, almond milk, chia seeds, and honey.

Blend until smooth and creamy. Add ice if you prefer a thicker shake.

Pour into a glass and enjoy!

Macros (approx.):

Protein: 25g

Carbs: 30g

Fats: 8g

A delicious, creamy protein shake with a hint of natural sweetness from the banana and berries.

Ingredients:

1 scoop strawberry protein powder (or vanilla)

1/2 cup frozen strawberries

1/2 banana

1 cup unsweetened coconut milk (or milk of choice)

1 tbsp peanut butter (optional for added healthy fats)

Ice cubes (optional)

Instructions:

Blend protein powder, frozen strawberries, banana, coconut milk, and peanut butter until smooth.

If you want a thicker texture, add a few ice cubes and blend again.

Pour into a glass and serve immediately.

Macros (approx.):

Protein: 30g

Carbs: 28g

Fats: 10g

A great source of antioxidants and protein, with the added richness of almond butter and almond milk.

Ingredients:

1 scoop vanilla or unflavored protein powder

1/2 cup frozen blueberries

1 tbsp almond butter

1 cup unsweetened almond milk

1/2 tsp ground cinnamon (optional)

Ice cubes (optional for thicker consistency)

Instructions:

In a blender, combine protein powder, frozen blueberries, almond butter, almond milk, and cinnamon.

Blend until smooth and creamy. Add ice for a thicker shake if desired.

Serve chilled and enjoy!

Macros (approx.):

Protein: 28g

Carbs: 25g

Fats: 14g

A great way to sneak in some greens with the sweetness of berries—perfect for a nutrient boost.

Ingredients:

1 scoop vanilla or plant-based protein powder

1/2 cup frozen mixed berries

1/2 cup fresh spinach (or kale)

1/2 cup Greek yogurt (unsweetened)

1 cup water or unsweetened almond milk

1 tsp honey or sweetener of choice (optional)

Instructions:

Blend the protein powder, frozen mixed berries, spinach, Greek yogurt, almond milk, and honey until smooth.

If the shake is too thick, add a little extra water or almond milk to reach your desired consistency.

Pour into a glass, serve, and enjoy the green goodness!

Macros (approx.):

Protein: 30g

Carbs: 25g

Fats: 5g

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