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Get ready for a flavor adventure and a day of high protein, veggies, fruit nutrition, and low cal.


I'm serving up a vibrant, exciting, and ultra-healthy meal plan that’s going to bring the world to your plate, one bite at a time! 🌎 From a tropical breakfast smoothie bowl 🥥🍍 to an Italian-inspired zesty salmon zoodle bowl for dinner! 🍋🐟 -

Need help adjusting the calorie count to suit your body's needs for maintaining or losing weight? I've got you covered! Simply drop a comment with 'HELP!', or send me an email at and let's get you on track.

TAKE ACTION: Let the listed meals and snacks in the plan guide your grocery shopping - fill up on proteins, veggies, and fruits. After all, we munch on what's around, right? So, let's say goodbye to junk food and hello to deliciously healthy food!😋🍽️

Why is it beneficial to spread protein intake throughout the day?

Spreading out your protein intake throughout the day, rather than consuming it in large amounts in one or two meals, helps maintain consistent muscle protein synthesis rates, contributing to better muscle growth and repair, and it also aids in maintaining a feeling of fullness to help manage hunger and weight.


Breakfast: Tropical Protein Smoothie

(~350 calories, 25g protein, 45g of carbs, 5g of fat)

  • 1 scoop of vanilla protein powder

  • 1/2 frozen banana

  • 1/2 cup frozen mango

  • 1/2 cup unsweetened almond milk

  • Toppings: fresh kiwi, chia seeds, unsweetened coconut flakes

Instructions: Blend protein powder, banana, mango, and almond milk until smooth. Pour into a bowl and top with kiwi, chia seeds, and coconut flakes.

Morning Snack: Greek Yogurt Parfait

(~150 calories, 12g protein, 20g of carbs, 1g of fat)


  • Greek yogurt

  • tablespoon of almond butter

  • sprinkle of your favorite protein granola

  • handful of blueberries in a glass

Lunch: Spicy Chicken Lettuce Wraps

(~300 calories, 24g protein, 10g of carbs, 7g of fat)

  • 4 oz grilled chicken breast, sliced

  • 1/2 cup bell peppers, thinly sliced

  • 1/4 cup carrots, shredded

  • 1/4 cup cucumber, sliced

  • 4 lettuce leaves

  • 1 tablespoon low-sodium soy sauce

  • Sriracha to taste

Instructions: Distribute chicken, bell peppers, carrots, and cucumber evenly among the lettuce leaves. Drizzle with soy sauce and sriracha.

Afternoon Snack: Rainbow Veggie Pinwheels

(~200 calories, 10g protein, 30g of carbs, 8g of fat)

  • 1 whole grain tortilla

  • 2 tablespoons hummus

  • Assorted veggies (bell peppers, carrots, spinach)

Instructions: Spread hummus on the tortilla. Add a thin layer of veggies. Roll up the tortilla tightly and slice into pinwheels.

Dinner: Zesty Salmon Zoodle Bowl

(~400 calories, 25g protein, 15g of carbs, 20g of fat)

  • 4 oz grilled salmon

  • 1 medium zucchini, spiralized

  • 1/2 cup cherry tomatoes, halved

  • Juice of 1/2 lemon

  • 1 tablespoon olive oil

  • Salt and pepper to taste

Instructions: Toss zucchini noodles, cherry tomatoes, lemon juice, olive oil, salt, and pepper. Top with grilled salmon.

Evening Snack: Dark Chocolate Dipped Strawberries

(~100 calories, 2g protein, 15g of carbs, 7g of fat)

  • 4 strawberries

  • 1/2 ounce dark chocolate

Instructions: Melt dark chocolate and dip strawberries. Allow to cool until the chocolate is set.

Total for the day:

  • Calories: 1,650

  • Protein: 125g (30% of total calories)

  • Carbs: 115g (28% of total calories)

  • Fat: 69g (42% of total calories)

At first glance, the plan may seem like it involves a lot of food. However, by maintaining the right portions of these nutrient-dense choices and cutting out empty calories, you'll find it's actually perfectly balanced!

Please remember to consult with a registered dietitian or healthcare provider for the most personalized advice for food allergies or other health conditions.

Ensure you stay well hydrated throughout the day, particularly when exercising regularly, in hot-humid climates, and at higher altitudes.


Here's a grocery list based on the meal plan provided:


- Fresh kiwi

- Blueberries

- Lettuce

- Scallions

- Baby spinach

- Carrots

- Bell peppers

- Zucchini

- Lemon

- Cherry tomatoes

- Strawberries

- Avocado

- Ginger

- Garlic


- Frozen mango

Dairy & Eggs:

- Greek yogurt

- Feta cheese

- Parmesan cheese

Meat & Seafood:

- Chicken breast

- Salmon

Canned Goods & Soups:

- Low-sodium soy sauce

Grains, Pasta & Sides:

- Whole grain tortillas

Baking & Spices:

- Plant-based protein powder

- Chia seeds

- Sesame seeds

Condiments & Sauces:

- Almond butter

- Hummus

- Sesame oil

- Olive oil


- Protein granola


- Unsweetened almond milk

Baking Ingredients & Desserts:

- Shredded coconut

- Dark chocolate (70% or higher cocoa content)

This list should make your grocery shopping much easier, as you can go through the supermarket aisle by aisle. Remember to buy organic and locally grown produce if possible. Enjoy your meal prep!

Remember, this list is based on the meal plan provided. Adjust quantities as necessary based on serving sizes, personal eating habits, and the length of time between shopping trips.

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