Easy meal plans and grocery lists

What you need (base recipe 460 cal · 33 g protein)

• 1 each large tortilla140 cal · 4 g
• 2 large eggs140 cal · 12 g
• 2 oz sliced turkey60 cal · 10 g
• 0.25 cup shredded cheddar110 cal · 7 g
• 2 tbsp salsa10 cal · 0 g

Want more protein?

• Add a seasoned chicken packet to the filling — +16 g protein (+90 cal)
• Use a high-protein tortilla instead of a plain one — +8 g protein (+0 cal)

How to make it

1. Scramble the eggs in the microwave for 60–90 seconds, stirring halfway.
2. Fill the tortilla with egg, turkey, cheese and salsa, then roll it tight.
3. Air fry seam-side down at 375°F / 190°C for 6–8 minutes until crisp.

What you need (base recipe 395 cal · 27 g protein)

• 1 each flatbread180 cal · 6 g
• 0.5 cup cottage cheese90 cal · 12 g
• 3 tbsp pizza sauce25 cal · 1 g
• 0.33 cup shredded mozzarella100 cal · 8 g

Want more protein?

• Top with 3 oz of shredded chicken before it goes in — +26 g protein (+140 cal)
• Add 2 oz of turkey pepperoni — +10 g protein (+80 cal)

How to make it

1. Blend the cottage cheese smooth (or mash it well with a fork).
2. Spread sauce then cottage cheese over the flatbread and add mozzarella.
3. Air fry at 350°F / 175°C for 6–8 minutes, then top with basil.

What you need (base recipe 460 cal · 37 g protein)

• 6 oz raw shrimp170 cal · 34 g
• 1 tbsp butter100 cal · 0 g
• 2 clove garlic10 cal · 0 g
• 0.5 pouch microwave rice pouch180 cal · 3 g

Want more protein?

• Scramble an egg through the rice, fried-rice style — +6 g protein (+70 cal)
• Add ½ cup of edamame to the pan — +9 g protein (+95 cal)

How to make it

1. Melt the butter with the garlic in a pan.
2. Add the thawed shrimp and cook 3–4 minutes until pink.
3. Microwave the rice for 90 seconds and spoon the shrimp over it.

What you need (base recipe 340 cal · 14 g protein)

• 1 each apple95 cal · 0 g
• 1 tbsp peanut butter95 cal · 4 g
• 1 each string cheese80 cal · 7 g
• 10 each almonds70 cal · 3 g

Want more protein?

• Add a protein bar or a stick of jerky — +12 g protein (+150 cal)
• Swap the almonds for a small pot of Greek yogurt — +8 g protein (+20 cal)

How to make it

1. Slice the apple.
2. Add the peanut butter, string cheese and almonds to the plate.

What you need (base recipe 340 cal · 28 g protein)

• 0.75 cup frozen edamame150 cal · 14 g
• 2 large eggs140 cal · 12 g
• 0.5 cup cherry tomatoes15 cal · 1 g
• 1 each clementine35 cal · 1 g

Want more protein?

• Add a stick of light string cheese — +7 g protein (+80 cal)
• Add a tuna packet — +16 g protein (+70 cal)

How to make it

1. Microwave the frozen edamame for 3 minutes and salt lightly.
2. Pack with halved boiled eggs, tomatoes and a clementine.

What you need

• 5 oz cooked chicken breast230 cal · 43 g
• 3 cup romaine lettuce25 cal · 2 g
• 2 tbsp light caesar dressing70 cal · 1 g
• 2 tbsp shaved parmesan45 cal · 4 g

Want more protein?

• Stir 2 tbsp of Greek yogurt into the dressing — +4 g protein (+20 cal)
• Add 2 chopped hard-boiled eggs — +12 g protein (+140 cal)

How to make it

1. Toss the romaine with the dressing and half the parmesan.
2. Slice the cooked chicken and lay it over the top.
3. Finish with the rest of the parmesan and a squeeze of lemon.

What you need

• 1 pouch tuna creation packet100 cal · 22 g
• 0.75 cup white beans (canned)180 cal · 12 g
• 1 cup cherry tomatoes27 cal · 1 g
• 2 cup salad greens15 cal · 1 g
• 0.25 cup red onion15 cal · 0 g
• 1 tsp olive oil40 cal · 0 g

Want more protein?

• Add a second tuna packet — +22 g protein (+100 cal)
• Crumble ¼ cup of feta over the top — +5 g protein (+100 cal)

How to make it

1. Rinse and drain the beans, then add them to a bowl with the tuna.
2. Add the tomatoes, onion and greens.
3. Dress with olive oil and lemon, season well and toss.

What you need

• 4 oz cooked salmon230 cal · 25 g
• 0.5 pouch microwave quinoa pouch140 cal · 5 g
• 0.5 cup frozen edamame95 cal · 9 g
• 1 cup cucumber16 cal · 1 g
• 0.5 each avocado120 cal · 1 g
• 2 cup salad greens15 cal · 1 g

Want more protein?

• Use a 6 oz salmon portion instead of 4 oz — +12 g protein (+115 cal)
• Add ½ cup of extra edamame — +9 g protein (+95 cal)

How to make it

1. Microwave the quinoa pouch and the frozen edamame for 90 seconds.
2. Tip into a bowl over the greens with the cucumber and avocado.
3. Flake the salmon over the top and squeeze over the lemon.

What you need

• 1 cup cottage cheese180 cal · 24 g
• 0.5 cup chickpeas (canned)130 cal · 7 g
• 1 cup cucumber16 cal · 1 g
• 1 cup cherry tomatoes27 cal · 1 g
• 0.25 cup feta100 cal · 5 g
• 6 each olives35 cal · 0 g

Want more protein?

• Add 3 oz of shredded rotisserie chicken — +25 g protein (+140 cal)
• Add 2 chopped hard-boiled eggs — +12 g protein (+140 cal)

How to make it

1. Spoon the cottage cheese into a bowl as the base.
2. Pile the chickpeas, cucumber, tomatoes and olives on top.
3. Crumble over the feta and finish with olive oil and herbs.