5-Day Sample High-Protein Meal Plans: Easy Ways to Eat More Protein

For some endurance athletes, the thought of getting 100 grams of protein or more in meal plans may feel overwhelming. But it doesn’t need to be complicated! Don’t worry, I got you with 5-Day sample high protein meal plans to showcase how you can eat more protein in your day.

When you break it up between three meals and a couple of snacks, the number is a lot more manageable. The grams of protein can add up faster than you think.

In this article, I will be showing 5 sample meal plans that all have at least 100 g of protein. It includes only the protein foods, and you can feel free to sub in any carbs and fat sources that you’d like.

The fifth day shows a sample meal plan that is lacto-ovo vegetarian, for any plant-based athletes out there!

Let’s get into it and make sure to save this post for later.

For an article on how much protein you need in a day to build muscle, check out this blog post.

5-Day Sample High-Protein Meal Plans

Day One

Breakfast:

• 2 eggs w/ 3 bacon: 21 g

Snack:

• Peanut butter toast: 12 g

Lunch:

• 1 cup edamame: 17 g
• 1/2 cup of trail mix: 10 g

Snack:

• 1 cup greek yogurt + fruit: 17 g

Dinner:

• 4 oz salmon: 23 g

Total for the day: 100+ grams of protein

Day Two

Breakfast:

• 2 tbsp peanut butter: 8 g
• 1 cup of oatmeal: 6 g

Snack:

• 1 cup cottage cheese + carrots: 25 g

Lunch:

• 4 oz chicken: 31 g
• 1 cup quinoa: 8 g

Snack:

• 1 oz almonds: 6 g

Dinner:

• 4 oz steak: 28 g

Total for the day: 112+ grams of protein

Day Three

Breakfast:

• 2 chicken sausage: 28 g

Snack:

• 1 oz beef jerky: 9 g

Lunch:

• 1 cup tofu: 20 g
• 1 cup wild rice: 7 g

Snack:

• 1 cup greek yogurt: 26 g

Dinner:

• 4 oz whitefish: 28 g

Total for the day: 118+ grams of protein

Day Four

Breakfast:

• 3 egg omelet: 18 g
• 1/2 cup of oatmeal: 3 g

Snack:

• 3 tbsp hummus + celery sticks: 4 g

Lunch:

• 1 can canned tuna: 42 g

Snack:

• 1 PB&J sandwich: 15 g

Dinner:

• 4 turkey meatballs: 28 g

Total for the day: 110+ grams of protein

Day Five: Vegetarian

Breakfast:

• black bean omelet: 20 g
• 1/2 cup of oatmeal w/ soymilk: 11 g

Snack:

• Nut butter toast: 12 g

Lunch:

• 1 cup quinoa: 8 g
• 1 cup tempeh: 30 g

Snack:

• 1 cup cottage cheese + fruit: 26 g

Dinner:

• 1 cup lentils or lentil pasta: 18 g
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Total for the day: 115+ grams of protein

My bonus tip for eating vegetarian is to eat complementary proteins. When combined together, these are two proteins that have all of your essential amino acids.

The Takeaway

As you can see, getting your 100 grams of protein per day can be a lot easier than you may think.

Try out one of these sample meal plans next time you need some protein inspiration!

If you’re an endurance athlete looking for extra guidance on how to properly fuel your body using a flexible eating style approach, reach out and let’s chat. My dietitian team and I are now accepting clients!