High-Protein Scrambled Tofu, Grilled Chicken & Quinoa Bowl
A high-protein meal plan that is lactose-limited and fits within a total of 1700 calories while adhering to the specified macronutrient goals.
6/17/2025•4 views
Breakfast: Scrambled Tofu with Spinach and Tomatoes
Nutrition Information
Calories
330
Protein
30g
Carbs
20g
Fat
18g
Ingredients
- 200g firm tofu
- 50g spinach (fresh)
- 100g cherry tomatoes
- 1 tablespoon olive oil
- 1 clove garlic (minced)
- Salt and pepper to taste
- 1 teaspoon nutritional yeast (optional)
Instructions
Press the tofu to remove excess water and crumble it into a bowl.
In a non-stick skillet, heat the olive oil over medium heat.
Add minced garlic and sauté for about 30 seconds until fragrant.
Add the crumbled tofu and cook for 5-7 minutes, stirring occasionally.
Add spinach and cherry tomatoes, cooking until the spinach is wilted and the tomatoes are soft.
Season with salt, pepper, and nutritional yeast (if using).
Serve hot.
Lunch: Grilled Chicken Salad
Nutrition Information
Calories
550
Protein
45g
Carbs
30g
Fat
28g
Ingredients
- 150g chicken breast (grilled)
- 100g mixed salad greens
- 50g cucumber (sliced)
- 50g bell pepper (sliced)
- 30g red onion (sliced)
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1 tablespoon pumpkin seeds
Instructions
Season the chicken breast with salt and pepper, then grill until cooked through and slice it.
In a large bowl, combine mixed greens, cucumber, bell pepper, and red onion.
Add the grilled chicken on top of the salad.
Drizzle with olive oil and balsamic vinegar, then toss gently.
Top with pumpkin seeds for crunch and serve.
Dinner: Quinoa and Black Bean Bowl
Nutrition Information
Calories
820
Protein
35g
Carbs
100g
Fat
25g
Ingredients
- 100g quinoa (dry weight)
- 150g black beans (canned, drained and rinsed)
- 100g corn (canned or frozen)
- 1/2 avocado (sliced)
- 50g cherry tomatoes (halved)
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1 tablespoon cilantro (chopped, optional)
Instructions
Rinse the quinoa under cold water and cook according to package instructions (typically 1 part quinoa to 2 parts water).
In a bowl, combine cooked quinoa, black beans, corn, cherry tomatoes, olive oil, cumin, salt, and pepper.
Toss gently to combine all ingredients.
Serve in a bowl topped with sliced avocado and cilantro if using.
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