High-Protein Grilled Chicken, Beef Pasta & Stir-Fry Dishes
High-protein meal plan designed to meet 2500 calories with a balanced macronutrient profile of 25% protein, 50% carbs, and 25% fat.
8/17/2025•11 views
Grilled Chicken Breast with Tomato Rice
Nutrition Information
Calories
650
Protein
56g
Carbs
72g
Fat
15g
Ingredients
- 8 oz chicken breast
- 1 cup brown rice
- 1 can diced tomatoes (14.5 oz)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 cup chicken broth
- 2 tablespoons chopped fresh parsley
Instructions
1. Season the chicken breasts with salt, pepper, and garlic powder.
2. Heat olive oil in a grill pan over medium-high heat.
3. Grill chicken for about 6-7 minutes on each side until fully cooked.
4. In a saucepan, combine brown rice, diced tomatoes (with juice), chicken broth, and salt.
5. Bring to a boil, then cover and reduce heat. Let simmer for 35-40 minutes until rice is done.
6. Fluff the rice and stir in fresh parsley before serving.
7. Serve grilled chicken breast over tomato rice.
Beef Pasta with Tomato Sauce
Nutrition Information
Calories
750
Protein
55g
Carbs
85g
Fat
25g
Ingredients
- 8 oz ground beef (lean)
- 2 cups whole wheat pasta
- 1 cup canned crushed tomatoes
- 1/2 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon Italian seasoning
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1/4 cup grated Parmesan cheese
Instructions
1. Cook the pasta according to package instructions and set aside.
2. In a skillet, heat olive oil over medium heat. Add chopped onions and sauté until translucent.
3. Add minced garlic and ground beef, cooking until the beef is browned.
4. Stir in crushed tomatoes, Italian seasoning, salt, and pepper. Let simmer for 15 minutes.
5. Combine the beef mixture with the cooked pasta and serve topped with grated Parmesan.
Chicken and Rice Casserole
Nutrition Information
Calories
800
Protein
60g
Carbs
85g
Fat
25g
Ingredients
- 2 cups cooked chicken, shredded
- 2 cups cooked white rice
- 1 can cream of mushroom soup (10.5 oz)
- 1/2 cup milk
- 1 cup broccoli, steamed
- 1 cup shredded cheddar cheese
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
1. Preheat oven to 350°F (175°C).
2. In a large bowl, mix together shredded chicken, cooked rice, cream of mushroom soup, milk, garlic powder, salt, and pepper.
3. Fold in steamed broccoli and half of the cheddar cheese.
4. Transfer the mixture to a greased baking dish and top with remaining cheddar cheese.
5. Bake for 25-30 minutes until heated through and cheese is bubbly.
Beef and Vegetable Stir-Fry
Nutrition Information
Calories
650
Protein
50g
Carbs
70g
Fat
20g
Ingredients
- 8 oz flank steak, sliced thinly
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 cups cooked jasmine rice
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon ginger, minced
- 2 garlic cloves, minced
- Salt and pepper to taste
Instructions
1. Heat sesame oil in a wok or large skillet over high heat.
2. Add minced ginger and garlic, sautéing for 30 seconds.
3. Add sliced flank steak and stir-fry until browned.
4. Add mixed vegetables and stir-fry for an additional 3-4 minutes.
5. Pour in soy sauce and cook for another minute.
6. Serve the stir-fry over cooked jasmine rice.
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