Whole30 meal plan for high protein
Listonic team
Updated on Oct 1, 2024
Boost your protein intake with our Whole30 meal plan for high protein. Perfect for those looking to build muscle or stay fuller for longer, this plan incorporates plenty of protein-rich foods while keeping with Whole30 principles. Enjoy a balanced diet that supports your health goals.
Meal plan grocery list
Meats
Chicken breast
Salmon
Turkey breast
Tuna
Ground beef
Pork chops
Cod
Tilapia
Beef jerky
Dairy & eggs
Eggs
Greek yogurt
Snacks & sweets
Almonds
Cashews
Fresh grocery
Spinach
Broccoli
Kale
Sweet potatoes
Avocado
Blueberries
Carrots
Bell peppers
Tomatoes
Green beans
Cauliflower
Asparagus
Zucchini
Mushrooms
Spices & sauces
Olive oil
Garlic
Onions
Plant based
Lentils
Chia seeds
Sunflower seeds
Fish & seafood
Salmon
Tuna
Cod
Tilapia
Meal plan overview
The Whole30 meal plan for high protein is perfect for those looking to boost their protein intake while following the Whole30 guidelines. It emphasizes the consumption of lean meats, fish, and other protein-rich foods, making it ideal for muscle building and maintaining energy levels.
By following this plan, you can enjoy a variety of tasty and nutritious meals that keep you feeling full and satisfied. It’s a great way to stay on track with your health goals while ensuring you get plenty of high-quality protein in your diet.
Foods to eat
Lean Meats: Chicken breast, turkey, and lean beef cuts offer high protein with minimal fat.
Fish and Seafood: Salmon, cod, shrimp, and tuna are excellent protein sources.
Eggs: A versatile and protein-rich option for any meal.
Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds add protein and healthy fats.
Non-Starchy Vegetables: Spinach, broccoli, and kale are protein-rich veggies.
✅Tip
Foods not to eat
Processed Meats: Avoid sausages, hot dogs, and deli meats due to additives.
Dairy: No cheese, milk, or yogurt as they don't fit Whole30 guidelines.
Grains: No quinoa, rice, or other grains allowed.
Legumes: No beans, lentils, or peanuts.
Soy Products: Tofu and soy-based foods are not Whole30-compliant.
Read more about key products
Main benefits
The Whole30 meal plan for high protein can help you build and maintain muscle mass more effectively. It also aids in faster recovery after workouts, reducing muscle soreness and fatigue. Additionally, this plan supports a higher metabolic rate, helping you burn more calories throughout the day.
Recommended nutrient breakdown
Protein: 35%
Fat: 30%
Carbs: 25%
Fiber: 5%
Other: 5%
How to budget on this meal plan
Focus on buying protein sources like chicken breasts and eggs in bulk to save money. Incorporate budget-friendly protein options like canned tuna and legumes. Plan meals around sales and discounts, and don't overlook the value of frozen fish, which can be more affordable than fresh. Cooking large batches and using leftovers creatively can also stretch your budget.
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Extra tips
For those looking to increase their protein intake on the Whole30 plan, here are some nutritious snack options:
- Grilled chicken strips
- Tuna salad with celery sticks
- Turkey and avocado roll-ups
- Almonds and cashews
- Boiled shrimp with cocktail sauce (Whole30 compliant)
- Egg muffins with spinach and mushrooms
- Homemade meatballs
To stay hydrated and complement your high-protein meals, drink plenty of water throughout the day. Green tea can be a good option for its antioxidant properties. Bone broth is another excellent choice, providing extra protein and minerals. Herbal teas like chamomile or peppermint can also help with digestion.
For the Whole30 meal plan for high protein, include a variety of protein sources like eggs, fish, and lean meats. Add nutrient-dense greens like spinach and kale for extra vitamins. Incorporate nuts and seeds for additional healthy fats. Use bone broth in soups and stews for added minerals and collagen.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and avocado
- Lunch:Grilled chicken breast with roasted broccoli
- Dinner:Baked salmon with asparagus and sweet potatoes
- Snack:Almonds and blueberries
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 100gProtein🥩: 120g
Day 2
- Breakfast:Chia seed pudding with coconut milk and blueberries
- Lunch:Turkey breast salad with mixed greens, tomatoes, and lemon vinaigrette
- Dinner:Pork chops with roasted cauliflower and carrots
- Snack:Greek yogurt with sunflower seeds
- Calories🔥: 1450Fat💧: 78gCarbs🌾: 110gProtein🥩: 110g
Day 3
- Breakfast:Omelette with bell peppers, onions, and mushrooms
- Lunch:Ground beef lettuce wraps with avocado and lime
- Dinner:Grilled cod with zucchini noodles and a side of green beans
- Snack:Beef jerky and cashews
- Calories🔥: 1500Fat💧: 82gCarbs🌾: 105gProtein🥩: 115g
Day 4
- Breakfast:Sweet potato hash with eggs and kale
- Lunch:Tuna salad with mixed greens, tomatoes, and lemon dressing
- Dinner:Baked tilapia with roasted Brussels sprouts and garlic
- Snack:Carrot sticks with almond butter
- Calories🔥: 1400Fat💧: 75gCarbs🌾: 100gProtein🥩: 105g
Day 5
- Breakfast:Scrambled eggs with mushrooms and spinach
- Lunch:Grilled chicken breast with roasted bell peppers and zucchini
- Dinner:Turkey breast with sautéed kale and carrots
- Snack:Blueberries and almonds
- Calories🔥: 1450Fat💧: 78gCarbs🌾: 105gProtein🥩: 110g
Day 6
- Breakfast:Chia seed pudding with coconut milk and strawberries
- Lunch:Pork chops with roasted broccoli and cauliflower
- Dinner:Grilled salmon with asparagus and sweet potatoes
- Snack:Greek yogurt with blueberries
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 110gProtein🥩: 115g
Day 7
- Breakfast:Omelette with spinach, onions, and bell peppers
- Lunch:Ground beef stir-fry with broccoli, garlic, and green beans
- Dinner:Baked salmon with Brussels sprouts and sweet potatoes
- Snack:Carrot sticks with cashew butter
- Calories🔥: 1500Fat💧: 80gCarbs🌾: 105gProtein🥩: 115g
Want to learn more?
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