Protein-Packed Quinoa Breakfast & Grilled Chicken Stir-Fry

This high-protein meal plan provides two satisfying meals that total 2000 calories while meeting macronutrient goals. The first meal is a hearty breakfast featuring protein-packed eggs and quinoa, paired with vegetables. The second meal is a flavorful dinner with grilled chicken, brown rice, and a colorful vegetable stir-fry.

7/24/2025•26 views

Protein-Packed Quinoa Breakfast Bowl

Nutrition Information

Calories

1020

Protein

48g

Carbs

70g

Fat

58g

Ingredients

1 cup cooked quinoa (222g)
4 large eggs (240g)
1 cup spinach (30g)
1/2 avocado (75g)
1/4 cup feta cheese (38g)
1 tbsp olive oil (15g)
Salt and pepper to taste

Instructions

1. In a skillet over medium heat, add the olive oil and heat it for about 1 minute.

2. Add the spinach and sauté until wilted, around 2-3 minutes.

3. In a separate bowl, crack the eggs and whisk them with salt and pepper.

4. Pour the eggs into the skillet with spinach and scramble until fully cooked.

5. In a bowl, combine the cooked quinoa, sautéed spinach and eggs, diced avocado, and crumbled feta cheese.

6. Mix everything together gently, and season with additional salt and pepper if desired.

Grilled Chicken with Vegetable Stir-Fry and Brown Rice

Nutrition Information

Calories

980

Protein

70g

Carbs

110g

Fat

30g

Ingredients

8 oz grilled chicken breast (227g)
1.5 cups cooked brown rice (222g)
1 cup broccoli (91g)
1 cup bell peppers, sliced (92g)
1 cup snap peas (98g)
1 tbsp soy sauce (15g)
1 tbsp sesame oil (15g)
2 cloves garlic, minced
1 tsp ginger, minced

Instructions

1. Preheat the grill to medium-high heat.

2. Season the chicken breast with salt, pepper, and a dash of soy sauce.

3. Grill the chicken for 6-7 minutes per side until fully cooked (165°F internal temperature).

4. In a large skillet, heat the sesame oil over medium heat.

5. Add garlic and ginger, sauté for 1-2 minutes until fragrant.

6. Add the broccoli, bell peppers, and snap peas to the skillet.

7. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.

8. Slice the grilled chicken and serve on a bed of brown rice, topped with stir-fried vegetables and a drizzle of soy sauce.

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