the 10-day high-protein MEAL PLAN

low-carb

D AY 1
Breakfast: Lunch: Dinner: Snack:
Spinach and Egg Poblano and Turkey One-Pan Oven Skirt Vegan Avocado Spinach
Breakfast Pizza Sausage Casserole Steak with Broccolini Smoothie
and White Beans

D AY 2
Snack:
Breakfast: Lunch: Dinner: Leftover Veggie Quiche
Veggie Quiche with Easy Turkey Burrito Skillet Lemon with Spaghetti Squash
Spaghetti Squash Crust Skillet Chicken with Roasted Crust and 1 medium
Vegetables apple

D AY 3
Dinner: Snack:
Breakfast: Lunch:
Chicken Cordon 16oz Plain nonfat Greek
Weight Watchers Southwestern Chicken
Bleu Casserole yogurt, and 2 cups
Banana Blueberry & Veggie Salad
fresh strawberries
Pancakes

D AY 4
Dinner: Snack:
Breakfast: Lunch:
Leftover Chicken 16oz Plain nonfat Greek
Turkey Sausage Spanish Lentil Salad yogurt, and 2 cups
Breakfast Muffins Cordon Bleu Casserole
fresh strawberries

D AY 5
Breakfast: Lunch: Dinner: Snack:
Egg and Turkey Bacon Easy Turkey Burrito Easy Beef Stir-Fry Leftover Easy Turkey
Stuffed Baked Tomato Skillet Burrito Skillet

D AY 6
Dinner:
Breakfast: Lunch: Easy Turkey Sausage Snack:
Mediterranean Egg Fresh & Hearty Salad with Peppers & Onions Leftover Mediterranean
White Frittata served with Super Easy Egg White Frittata
Cauliflower “Fried Rice”
the 10-day high-protein MEAL PLAN
low-carb

D AY 7
Breakfast: Lunch: Dinner: Snack:
Chocolate Chip Workout Creamy Sun-dried Chinese Barbecue Pork 16oz Plan nonfat Greek
served with Fresh & yogurt and 2 cups
Pancakes Tomato Chicken
Hearty Salad fresh strawberries

D AY 8
Dinner: Snack:
Breakfast: Lunch: Parmesan Chicken & Leftover Individual Egg
Individual Egg & Leftover Creamy Veggie Bake served Spinach Bowls, 16oz Plain
Spinach Bowls Sun-dried Tomato with Fresh & Hearty nonfat Greek yogurt, and
Chicken Salad 2 cups fresh strawberries

D AY 9
Lunch: Dinner:
Breakfast: Snack:
Mediterranean Tuna Skillet Lemon Chicken
Egg and Tomato Leftover Mediterranean
Salad served on lettuce with Roasted Vegetables
Feta Toast Tuna Salad
leaves

D AY 1 0
Breakfast: Lunch: Dinner: Snack:
Bacon & Egg Breakfast Salmon-Lentil Patty Clean Eating Taco Leftover Bacon & Eggs
Muffins wrapped in a lettuce leaf Salad Breakfast Muffin
the 10-day high-protein SHOPPING LIST
low-carb
WEEK 1

Produce Meat and Poultry Jarred, Bottled, & Canned Goods

1 apple 16 (4-6 oz.) boneless, skinless chicken breasts 1 (8 oz.) jar of minced garlic
2 bananas 2 (16 oz.) packages of ground turkey 1 (7.5 oz.) jar of dijon mustard
1 lemon 1 (24 oz.) package of lean ground turkey sausage 2 (15.5 oz) jars of salsa, no sugar added
⅓ cup of fresh blueberries 1 (16 oz.) package of turkey rope sausage 1 (12 oz.) jar of chopped roasted red peppers
6 cups of fresh strawberries 1 (16 oz.) package of turkey bacon 1 (7 oz.) jar of hoisin sauce
1 (16 oz.) bag of loosely packed, chopped 1 (16 oz.) package of pork tenderloin 1 (14 oz.) jar of coconut oil
romaine lettuce 1 (16 oz.) package of nitrate-free diced ham 1 (16 oz.) bottle of olive oil
1 (8 oz.) bag of baby spinach leaves 1 (24 oz.) package of skirt steak 1 (8.5 oz.) bottle of extra virgin olive oil
1 (16 oz.) bag of spinach leaves 1 (16 oz.) package of lean sirloin steak 1 (5 oz.) bottle of sesame oil
2 (16 oz.) bags of mixed salad greens 1 (8.5 oz.) bottle of dark balsamic vinegar
1 (12 oz.) package of broccolini 1 (12 oz.) bottle of red wine vinegar
1 cup of fresh edamame 1 (4.5 oz.) bottle of lemon juice
1 (4.5 oz.) bottle of lime juice
1 small zucchini
3 medium carrots
Dairy 1 (10 oz.) bottle of low-sodium soy sauce
3 avocados 1 (12 oz.) bottle of barbeque sauce, no sugar added
1 (4 lb.) spaghetti squash 1 (12 oz.) bottle of honey
1 (6-8 inch) yellow squash 2 dozen eggs 1 small bottle of white wine
¼ cup of chopped celery 1 quart of skim milk 1 (15 oz.) can of white beans
1 cup of diced white mushrooms 1 (32 oz.) carton of 100% egg whites 2 (15 oz.) cans of black beans
1 cup of sliced shiitake mushrooms 1 (4 oz.) container of sour cream 1 (15 oz.) can of corn kernels
6 large tomatoes 2 (6 oz.) containers of plain Greek yogurt 1 (15 oz.) can of mandarin orange slices, no sugar added
2 pints of small cherry tomatoes, halved 3 (16 oz.) containers of fat-free, plain Greek yogurt 1 (16 oz.) bag of dry lentils
3 red bell peppers 1 (15 oz.) container of fat-free ricotta cheese 1 (3.5 oz.) bag of sun-dried tomatoes
4 green bell peppers 1 (4 oz.) container of reduced-fat feta cheese crumbles 2 (4.2 oz.) cartons of shredded hash browns
2 yellow bell peppers 2 (4 oz.) containers of fat-free blue cheese crumbles 1 (32 oz.) carton of chicken broth
2 poblano peppers 1 (16 oz.) bag of fat-free shredded swiss cheese 1 (32 oz.) carton of full-fat coconut milk
2 medium Idaho potatoes 1 (8 oz.) bag of reduced-fat shredded mozzarella cheese 1 (32 oz.) carton of almond milk
3 yellow onions (1 cup remains)
4 red onions 1 (32 oz.) bag of reduced-fat shredded sharp cheddar
1 bunch of green onions cheese (2 cups remain)
2 parsnips 1 (8 oz.) bag of shredded parmesan cheese (1 ½ cups
½ cup of fresh cilantro, chopped remain)
¾ cup of fresh basil, finely sliced
1 tablespoon of fresh ginger, minced
2 tablespoons of fresh oregano, chopped
2 tablespoons fresh parsley, chopped
2 tablespoons of fresh rosemary, chopped Flour, Grains, & Oats Spices
2 tablespoons of fresh dill, chopped

1 (16 oz.) bag of almond flour 1 (8 oz.) bottle of kosher salt

Other
1 (16 oz.) bag of diced frozen mixed veggies
1 (12 oz.) bag of frozen cauliflower rice
1 (12 oz.) container of clean vanilla protein powder
1 (10 oz.) bag of chocolate chips
1 (8 oz.) bag of coconut sugar
1 (16 oz.) bag of whole wheat flour
1 (16 oz.) box of whole wheat elbow macaroni
6 slices of whole wheat bread
2 whole wheat pitas
8 (6-inch) whole wheat flour tortillas
Nuts, Seeds, & Dried Fruits
1 (2 oz.) bottle of sea salt
1 (2 oz.) bottle of ground black pepper
1 (3 oz.) bottle of garlic powder
1 (3 oz.) bottle of chili powder
1 (1 oz.) bottle of dried oregano leaves
1 (1 oz.) bottle of dried ground oregano
1 (2 oz.) bottle of dry ground mustard
1 (2 oz.) bottle of ground cumin
1 (2 oz.) bottle of ground cinnamon
1 (2 oz.) bottle of ground paprika
1 (2 oz.) bottle of cayenne pepper
1 (2 oz.) bottle of crushed red pepper flakes
1 (1 oz.) bottle of bay leaf
1 (2 oz.) bottle of Chinese 5 spice

½ cup of sliced almonds

the 10-day high-protein SHOPPING LIST
low-carb
WEEK 1

Produce Meat, Poultry & Seafood Jarred, Bottled, & Canned Goods

2 lemons 8 (6-8 oz.) boneless, skinless chicken breasts 1 (6.5 oz.) jar of chopped kalamata olives
2 cups of fresh strawberries 1 (16 oz.) package of lean ground turkey, optional beef 1 (6 oz.) bottle of canola oil
2 (6.5 oz.) bags of mixed salad greens 4 slices of diced, pre-cooked, nitrate-free 1 (16 oz.) bottle of apple cider vinegar
3 large romaine lettuce leaves Canadian bacon 1 (8 oz.) bottle of grated reduced-fat Parmesan cheese
1 (16 oz.) bag of shredded lettuce 1 (8 oz.) wild Alaskan salmon fillet 1 (6 oz.) can of tuna, in water
1 (5 oz.) bag of baby spinach 1 (15 oz.) can of mandarin orange slices, no sugar added
1 medium zucchini 1 (7 oz.) can of diced artichoke hearts
1 (7-9 inch) yellow squash 1 (8 oz.) container of guacamole
3 medium carrots
1 (half pint) of cherry tomatoes, halved
3 large tomatoes
6-8 small red potatoes
2 medium Idaho potatoes
3 red bell peppers
Dairy Spices
1 green bell pepper
1 yellow onion
1 red onion 1 dozen eggs 1 (2 oz.) bottle of dried thyme
2 parsnips 1 (16 oz.) carton of 100% egg whites 1 packet of taco seasoning
¼ cup of fresh chopped parsley 1 (16 oz.) container of fat-free, plain Greek yogurt
2 tablespoons of fresh chopped rosemary 1 (4 oz.) container of fat-free feta cheese crumbles
2 tablespoons of fresh slivered basil leaves 1 (8 oz.) block of reduced-fat cheddar cheese, grated

Other Flour, Grains, & Oats

1 (3.25 oz.) bag of edamame 1 (15 oz.) container of whole wheat bread crumbs
2 slices of thick-cut whole wheat (or rye) bread

Nuts, Seeds, & Dried Fruits

½ cup of sliced almonds

the 10-day high-protein MEAL PLAN
low-carb

Tips for Meal Prepping

We strongly recommend preparing several days worth of meals ahead of time. This may sound like a
challenge, but the following tips will make it easier than ever to accomplish this! Meal-prepping will
allow you to have healthy, go-to meals readily available so that you can stay on track to your weight
loss goals!

Before Heading to the Grocery Store

● Remember to take inventory of your pantry and fridge before heading to the store. Knowing what you
already have, and what you still need to get, will help you save time and money. With that being said,
we’ve built these shopping lists utilizing leftover ingredients as much as possible. Items like flour, oats,
condiments, juices, and spices, may not be on the list each week, but will most likely be needed. Save
these leftover ingredients, you will use them eventually.

● If you have the time, you might want to consider alternatives to grocery stores, in order to save money.
For instance, you can typically get meat cheaper if you buy it in bulk at a wholesale store, like Costco.
Furthermore, instead of buying produce at the supermarket, you may be able to get higher-quality,
less-expensive fruit and vegetables at farmers markets and produce stands. Get creative!

At the Store

● Once you get to the store, make sure that you stick to what’s on the list. Trust us, this meal-plan is
chock-full of a wide variety of tasty foods! You don’t need any extras!

● When it comes to meal-prepping, we strongly recommend investing in the right containers. Make sure
you have enough for at least 3 meals and 1 snack per day, for a minimum of 3 days. Remember to
buy big containers for your bulk items like rice, meat, stews, and vegetables, too!

● Buy in bulk where you can. We’re not just referring to meat and seafood but also things like condments,
cheese, oils, nuts, spices, grains, and more! Not only will this save you some money, but it will also make
next weeks list shorter! If it has a long shelf-life, buy it in bulk!
the 10-day high-protein MEAL PLAN
low-carb

When you get home

● As stated above, you should be prepping food for a minimum of 3 days out -- however, 7 days
would be fantastic. If you have meat, or anything else that needs to be frozen, just make sure you
thaw it out the day before your next prep day!

● There are a few helpful questions that you can ask yourself, that will potentially save you a ton of time
throughout the week... After you get home from the store, look over the next few days worth of
recipes:
Does anything need to be marinated?

Is there any meat that can be cooked ahead of time stored for later?
Are there any fruits, veggies, or herbs that need to be washed, cut, sliced, or diced?
Are there any cheeses or spices that need to be shredded or grated?
Is there anything (yogurt, fruit, veggies, nuts…) that you can divvy up and package now, instead of later?
Are there any dressings, sauces, sides, or snacks that can be made ahead of time?

● The ability to multitask will come in extremely handy when meal-prepping. Utilize the crock-pot,
instant pot, skillet, oven, etc… all at the same time. Once you get a meal in the crock-pot, begin
assembling the casserole. After you get the casserole in the oven, throw the next recipe in the instant
pot.

● Remember, most meals can be frozen. If you have the time now, prepare them now and freeze them
(just make sure you package each meal separately.) Also, extra leftovers can take the place of new
meals, if you’re in a crunch.

The more that you can do now, the smoother each week will go! Sunday is the most popular meal-prep
day, but you can do it whenever you have the most free time! It may seem like you’re spending a lot of
time in the kitchen, but taking one day to prep your meals will actually save you more time throughout
the week, overall.