Скачать или смотреть High Protein + Whole Foods Meal Prep (beginner friendly)

Meal Prep & Macros:

BREAKFAST: 483 CAL | 31g P | 17g C | 34g F
Ground beef + eggs + avocado + berries

Dice 1/2 of a sweet onion and sauté until browned. Add ground beef to the pan, season with salt/pepper/woodfire garlic or seasoning of choice.
Serve with sliced avocado and fruit

LUNCH: 478 CAL | 31g P | 43g C | 21g F
Steak + green beans + carrots + quinoa

Preheat air fryer to 400°F then cook steak for 4 minutes on each side for medium rare or cook to your liking.
Add green beans and carrots to a boiling pot of salted water. Cook 5-10 minutes or until tender. Drain water then season with salt and pepper.
Cook quinoa in a rice cooker or according to package directions.
Assemble 4 ounces of each food in a container.

DINNER: 398 CAL | 33g P | 29g C | 18g F
Chicken + sweet potato + avocado + kiwi

Air fry chicken at 385°F for 12 minutes or until cooked through.
Wash and poke holes in the sweet potato with a fork. Wrap in a wet kitchen towel and microwave for 5 minutes on one side, flip, then cook 3 minutes on the other side (or until fork tender)
Divide between containers with sliced avocado and kiwi

SNACKS: 239 CAL | 32g P | 19g C | 4g F
Matcha + high protein milk
Greek yogurt + blueberries

Add 1 tsp Matcha to 2 tbsp of hot water. Add 1/2 tsp: cinnamon, ginger, pumpkin pie spice, vanilla extract, and monk fruit extract. Blend with a frother. Add ice then pour milk over matcha mixture.
Mix together yogurt, vanilla extract, and cinnamon (optional) then add berries on top.

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SHOPPING LIST:
Eggs
Greek yogurt
Milk (high protein / Fairlife)
Berries (blueberries / raspberries / strawberries)
Kiwi
Avocados
Green beans
Carrots
Sweet potato
Sweet onion
Ground beef
Chicken breast
Steak (New York Strip)

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