High-Protein Breakfast Scramble, Chicken Salad & Quinoa Bowl
A balanced high-protein meal plan designed to meet a total caloric intake of 2500 calories, structured into four meals that adhere to a macronutrient ratio of 25% protein, 50% carbs, and 25% fat.
8/17/2025•10 views
Breakfast Scramble
Nutrition Information
Calories
550
Protein
36g
Carbs
8g
Fat
40g
Ingredients
- 4 large eggs
- 1 cup spinach
- 1/2 cup bell peppers (diced)
- 1/2 cup mushrooms (sliced)
- 1/4 cup shredded cheddar cheese
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
Heat olive oil in a skillet over medium heat.
Add diced bell peppers and sliced mushrooms, sauté until tender (about 5 minutes).
Add spinach and cook until wilted.
In a bowl, whisk eggs, and season with salt and pepper.
Pour eggs over vegetables in the skillet. Stir gently to scramble.
When eggs are almost cooked, sprinkle cheese on top and cover until melted.
Serve hot.
Grilled Chicken Salad
Nutrition Information
Calories
700
Protein
60g
Carbs
20g
Fat
40g
Ingredients
- 6 oz grilled chicken breast
- 4 cups mixed greens (lettuce, arugula, etc.)
- 1/2 avocado (sliced)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup cucumber (sliced)
- 2 tbsp balsamic vinaigrette
Instructions
Grill chicken breast until cooked through (about 6-7 minutes per side), allow to rest before slicing.
In a large bowl, combine mixed greens, sliced avocado, cherry tomatoes, and cucumber.
Slice grilled chicken and place on top of the salad.
Drizzle with balsamic vinaigrette just before serving.
Quinoa and Black Bean Bowl
Nutrition Information
Calories
600
Protein
23g
Carbs
90g
Fat
15g
Ingredients
- 1 cup cooked quinoa
- 1/2 cup canned black beans (rinsed and drained)
- 1/2 cup corn (cooked or canned)
- 1/2 avocado (diced)
- 1/2 cup salsa
- 1/4 cup Greek yogurt (as a topping)
- 1 tbsp lime juice
- Salt and pepper to taste
Instructions
In a bowl, combine cooked quinoa, black beans, corn, and lime juice.
Mix well and season with salt and pepper.
Top with diced avocado, salsa, and a dollop of Greek yogurt.
Serve chilled or at room temperature.
Peanut Butter Protein Smoothie
Nutrition Information
Calories
650
Protein
45g
Carbs
65g
Fat
25g
Ingredients
- 2 scoops protein powder (vanilla or chocolate flavor)
- 1 banana
- 2 tbsp natural peanut butter
- 1 cup unsweetened almond milk
- 1 tbsp honey
- 1/2 cup oats
- Ice cubes as needed
Instructions
In a blender, add protein powder, banana, peanut butter, almond milk, honey, and oats.
Blend until smooth. If desired, add ice to thicken the smoothie.
Pour into a glass and serve immediately.
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