Welcome to my new Prioritizing Protein Meal Plan. It’s a high protein, moderate fat and moderate carbohydrate meal plan for people looking to include more protein in their diet. It’s free, and a good fit if you are trying to eat more protein for weight loss, muscle gain, to improve athletic performance, or because, like me, you’re middle-aged 😅 and trying to retain lean muscle mass. Or maybe you have a different reason – either way, we’re glad you’re here!
First off, don’t freak out! Yes, it’s true that this new Prioritizing Protein meal plan isn’t keto, and that is a big change around here, but I can assure you that all of the keto stuff isn’t going away and I will still post low carb recipes here on IBIH moving forward.
Also, this high protein menu plan is still considered pretty low carb in that the daily target is less than 100g per day for those following the plans exactly. But if your carb needs are less (or more) you can easily make adjustments to fit your goals.
In fact this Prioritizing Protein meal plan is not nearly as rigid as my Egg Fast Plan or Soup Diet Plan – there are high protein meals and snacks suggested for the week and you can mix and match them daily. You can also add or subtract items or serving sizes to reach your personal calorie and/or protein requirements for each day.
This flexible approach means that the meal plans can work for almost anyone looking to increase their daily protein intake – you just might need to make a few tweaks for your personal preferences.
This first week is kind of a test run for Prioritizing Protein (let’s call it PP for short – yes I giggled like a 6 year old when I said it), and it’s using recipes that already exist here on the site. Those recipes were created to fit a keto lifestyle, so some of them have higher fat and lower carbs than I might have put in if I were creating them specifically for this plan.
Moving forward I will be creating new high protein recipes for future weeks of the PP meal plans (as time allows,) and those recipes will also be more conscious of fat and calories than when the recipes were geared towards keto only.
Meanwhile, I am simultaneously working on my third cookbook, which will focus on high protein recipes and meal plans, similar to what you will be finding here in the coming weeks and months. If you have been looking to incorporate more protein into your diet, but are sick of just eating more meat and eggs, then you’re going to love these Prioritizing Protein meal plans AND the new book.
If you are vegetarian, or gluten and dairy free, some of these weekly menu plans may not always work for you as written. I will try to offer substitution suggestions as I can, but with limited time available, I won’t be able to write customized Prioritizing Protein meal plans for every possibility.
Comment if you’re going to join us! And if you have questions, concerns, feedback, or ideas on how to make the Prioritizing Protein Meal Plans more accessible or functional, I would dearly love it if you could also leave those in the comments!
Prioritizing Protein Meal Plan – Week One
I have provided nutrition information, but please know that this is dependent on what brands you use. I will put the brands that I used here where applicable, along with the info for that brand, but if your brand has different macros then you’ll have to track and replace those numbers to have the most accurate daily totals for you.
SHOPPING LIST – I know you guys love a shopping list for the convenience, but because this plan is flexible and you may not choose to make everything, I didn’t provide one. It’s a lot of work for me, and if there is little value to you because of the way the plan its structured, then it’s not something I can afford to spend time on. The book will have shopping lists and future PP plans here on the site may as well, IF they are more rigid and specific than this one. Thanks for understanding.
After the list of recipes, I will put together a few plans for how your days might be structured.
BREAKFAST RECIPES
Coffee with 1 scoop of Protein Powder (I used Vanilla Isopure) – 100 calories, 0g fat, 0g net carbs, 25g protein
Sausage Frittata (1 serving) 220 calories, 17g fat, 2g net carbs, 15g protein (Recipe makes 8 servings and can be frozen)
OR
Bacon Egg Cups (3 pieces) 306 calories, 21g fat, 3g net carbs, 24g protein (Recipe makes 12 cups or 4 servings)
LUNCH RECIPES
Tuna Salad – 1/2 cup = 248 calories, 19g fat, 2g net carbs, 20g protein
1 slice high protein bread, toasted – 120 calories, 2g fat, 17g net carbs, 5g protein (I used Dave’s Killer Bread)
OR
Chinese Chicken Salad – 1 cup = 263 calories, 16g fat, 3g net carbs, 24g protein
DINNER RECIPES
NOTE: I did not include a salad or vegetable side for the dinners because there are so many options and everyone’s daily calorie and carbohydrate targets are different. Feel free to add a side salad or vegetable to your meals, just be sure to calculate and include those nutrition stats in your daily totals.
Peanut Chicken Tenders – 298 calories, 20g fat, 3g net carbs, 28g protein (6 ounces or 1/4 batch)
Dipping Sauce – 99 calories, 11g fat, 1g net carbs, 0g protein
1/2 cup cooked rice – 103 calories, 0g fat , 22g net carbs, 2g protein
OR
Mississippi Pot Roast – 3/4 cup shredded meat and gravy – 394 calories, 26g fat, 1g net carbs, 35g protein
Small baked (or microwaved) potato – 134 calories, 0g fat, 27g net carbs, 4g protein
OR
Cajun Salmon with salsa verde – 255 calories, 15g fat, 1g net carb, 35g protein
1/2 cup cooked rice – 103 calories, 0g fat, 22g net carbs, 2g protein
SNACKS & DESSERT SUGGESTIONS
1 cup 0% FAGE Greek yogurt – 120 calories, 0g fat, 7g net carbs, 24g protein
1 cup sliced strawberries – 49 calories, 0g fat, 9g net carbs, 1g protein
1 tablespoon maple syrup – 52 calories, 0g fat, 13g net carbs, 0g protein
OR
Aloha Protein Bar cookie dough – 240 calories, 11g fat, 15g net carbs, 14g protein (Can purchase cheaper on Thrive Market)
OR
Clean Chocolate Chip Protein bar – 200 calories, 5g fat, 19g net carbs, 15g protein
OR
1/2 cup Good Culture Low-fat cottage cheese – 80 calories, 2.5g fat, 3g carbs, 14g protein
1/2 cup blueberries – 42 calories, 0g fat, 9g net carbs, 1g protein
OR
1 peanut butter chocolate truffle – 128 calories, 9g fat, 2g carbs, 5g protein
MENU 1 – 1546 calories, 72g fat, 65g net carbs, 142g protein
Breakfast – Protein Coffee, Bacon Egg Cups
Lunch – Chinese Chicken Salad
Snack – Yogurt, berries, maple syrup
Dinner – Mississippi Pot Roast, small potato
Dessert – Peanut Butter Truffle
MENU 2 – 1518 calories, 78g fat, 79g net carbs, 133g protein
Breakfast – Protein Coffee, Frittata
Lunch – Tuna Salad on toast
Snack – Yogurt, berries, maple syrup
Dinner – Chicken Tenders, Dipping Sauce, Rice
Dessert – Peanut Butter Truffle
MENU 3 – 1454 calories, 76g fat, 45g net carbs, 145g protein
Breakfast – Protein Coffee, Frittata
Lunch – 2 servings Chinese Chicken Salad (2 cups)
Snack – Cottage cheese, blueberries
Dinner – Cajun Salmon, Salsa Verde, Rice
Dessert – Peanut Butter Truffle
So as you can see, these are three possible ways you could structure your Prioritizing Protein Meal Plan days during the week – some lower in carbs and calories, while others are higher. There are many more combination possibilities just with these few recipes to work with for the week – though of course you can come up with your own and are not tied to them.
If necessary you can add calories by beefing up your coffee with creamer, or protein by adding another snack or increasing your serving sizes. If you need more carbs, you can increase the rice or potato, or add another slice of toast to make a full tuna sandwich, or even a slice of toast with breakfast. And of course you can always add more fruits and vegetables to fill in where your personal calorie and carbohydrate targets allow.
Again, there are many options using this Prioritizing Protein Meal Plan as your foundation and customizing it to your needs.
Carol says
I am looking forward to prioritizing protein! I have worked thru the SKC and lost weight. Now I am looking forward to emphasizing macros in a different way. I am also looking forward to a new cookbookook to help me along this journey. Thank you so much for the hard work tht you put into these recipes so that we can be our healthiest self!!
Sandra May Penman says
Love to give this a try. Is there a PDF or something I could print please.
Lori says
I wish I could print just the plan and recipes. I guess with the ads, it’s just not possible.
Gail Borden says
Might be my computer but cannot sign up for Prioritizing Protein recipes below. Clicking “sign up” does nothing. I already get your IBIH emails so not sure if I even need to sign up. Welcome back to our area! I live in Halfmoon & love it. Very resident-friendly.
Noelene says
This sounds exactly what I’m looking for.
Late to start but never too late
Dotti says
This Sounds like a wonderful change. I know I’m ready! Thank you for all your recipe.
Michelle Ridgway says
Is there a week 2? Or 3? Or 4? 😁
Mellissa Sevigny says
Coming soon!
Denise says
Yes, I’ve been trying to do this. I never know if its enough.
Jerri says
Sounds like just what I’m looking for. Have been trying to increase my protein intake. Do you have macro goals in mind?
Christy Ramsey says
Excited for new recipes
Brenna says
Count me in! I just started an 8-week exercise routine, and this meal plan looks very complimentary. I’ve been making your recipes for years and have mad respect. Thanks for this!
Mellissa Sevigny says
That’s awesome, let us know how it goes!
Robin says
Thank you for the ideas. I’m over 60 and my husband is over 70 and we’re concerned about keeping muscle.
Katherine says
Thank you so much for this!
Ginger says
I’m going to hop in a little late on the PP plan…lol.
gjeanieg says
Thank you for this, Mellissa. Like so many others, I’ve been trying to increase my protein over the last couple of years. It is very difficult after having been keto for seven years and loving OMAD. The biggest hurdle for me is eating enough food in one day to reach the protein target. I feel like I’m force-feeding myself.
Tonya says
Super excited about this! My husband chooses to eat low carb with me, however he is always calorie and fat conscious. Which we know can be tough. Happy to hear we’ll have some happy medium recipes.
I’d like to see recipes with healthy complex carbohydrates as I’m trying to add those in while keeping my bloodwork numbers good and my weight stable.
Eileen Tatham says
Thrilled to see this new plan as I have just started looking into getting more protein in my diet. Thanks for all your hard work.
Claire Robert says
I’m so thrilled to see this. It’s exactly what I need (and didn’t know I needed until I saw your Instagram post)! And the news that you’ll be dropping a new cookbook is the best news!!! I have two of your keto books, including the squeaky clean one and love every recipe!!!!!! I can’t rave enough! Thank you thank you thank you!!!!
Cindy VR says
I am so happy you’re doing this. l have followed you for years and love most of your recipes. I have both your books and will definitely be buying the next one. It’s the only way I can support you and show my gratitude for all the free stuff you do! I currently PAY for subscriptions to two other diet programs which I am cancelling as soon as I sign up for this!
Claudia says
I promise I’m not the same Claudia that already commented. My husband and I started eating a lower carb diet in January. We didn’t want to go full Keto, but felt there were some benefits to reducing carbs and sugar. I’ve used a number of your recipes before and would look to your site for ideas even before choosing lower carb overall. This feels more sustainable for us, and if we do happen to have a heavy carb day it doesn’t make us go so low as to be in ketosis to get “back on track.” I’m excited for you for this modified plan and will definitely be joining along. BTW, your Mississippi pot roast is fantastic! We’ve made it twice since January.
Kathy says
I love this! Can’t wait for week 2
Kathleen Forrest says
Is there any chance of including air fryer temps and times? Even if they are just guidelines- since there are so many different air fryers out there. Thanks for all you do. Happy Easter.!🐇🐣🐰
Robin says
Gotta have protein! Especially as we age. Thank you.
Michelle L says
As always you are right on time with the recipes. I have been prioritizing protein for 2 years now and it isn’t easy. The meal plan looks great and it already gave me some protein inspiration. Thank you.
Angie Oberlitner says
Yay
Lorraine says
This is great, gives me a little more flexibility!
Cheryl Ford says
Thank You!!! This has come at a perfect time for me. ♥️
Debbie Breslow says
Yes, thank you! While I have done both Keto and low carb in the past, I find Keto after a few weeks unsustainable. Long term I do better with more protein. Looking forward to more recipes and finally getting back on track!
Sharon says
Excellent news, and your timing (for me) couldn’t have been better. Lately I’ve been looking for ways to increase my protein. Your recipes are so good and usually very easy, so this will help me a lot. Thank you.
Helen C. says
Looking forward to trying!
Judy says
Yes!!!👏
April says
Sounds good! I struggle to achieve my target of 105g of protein daily, so ideas will be welcome. I already happily use many of your recipes. One suggestion from me would be to include total carbs in the nutrition as well.
Robin says
Yes yes yes!! Your recipes are so delicious and creating this plan is incredibly helpful. I really appreciate the ability to add protein and subtract the carbs as I need.
Ellen says
Melissa, I’m so happy that you are doing a protein focused meal plan and cookbook. I love your easy and delicious recipes. My only suggestion would be to ask for larger recipes with more portions per recipe, so I could cook less frequently—LOL. I love having leftovers and not having to cook every day. (I hope that made sense….)
Debbie says
I love your recipes. I’m making your Peruvian Chicken for Easter Dinner. I have been trying to increase my protein and fining it difficult. I just don’t eat that much at meal times. So adding a high protein snack is something I have to try. This is so great and looks so easy to follow. I appreciate the time and effort you have gone to, to do this. Looking forward to your new book and new recipes here also. So timely. Thank you
Kat C says
What caused this change? I am just now getting back on Keto after falling off a high cliff and gaining all of my weight back and your site was always my go-to for tasty Keto recipes. Won’t high protein increase chances of kidney stones? I haven’t seen in the medical research where a diet ultrahigh in protein helps with weight loss or maintaining muscle mass, but I am always willing to learn. Thank you for such inspiring stories and recipes that helped so much in the past and, even though your focus has changed, for keeping the Keto recipes available for future reference.
Marilyn Edmonds says
Thank you! I will be joining in.
Wendy says
I pretty much stick to Keto and have followed you for years. Love your recipes and looking forward to even more PP meals!
Maria Reutemann says
Wonderful!! I’ve been reading about the need to increase protein, lowering fat and bringing back more carbs – seems Keto is on the way out. Just what I’ve been searching for – love your innovative recipes.
Lisa Price says
I am glad to see you creating higher protein recipes and the meal plans look great! I have been trying, on my own, to do exactly what you are doing and this will make it easier. Looking forward to your book!
Patricia says
Looking forward to seeing the results
Debbie says
This will work for me!!!
Becky says
This sounds like a plan I could live with. I am trying to increase my protein and this will be a great guideline for me while controlling fat/carbs
Lori says
Yes, I’m ready
Mary says
I would like to do this. Thank you!
Deirdre Picchietti says
This looks great!! I definitely am on to give it a go
Claudia says
I am really looking forward to more of these prioritizing protein recipes and your new cookbook. I’ve noticed that many bloggers are using cottage cheese and Greek yogurt as substitutes for heavy whipping cream and cream cheese in baked goods. However, many of them use wheat flour. I wonder how they would work with almond/coconut flour and I’m very interested in “defatted” almond flour recipes. It’s basically almond protein powder. Thank you for providing excellent recipes and menus!