High Protein, Low Fat Menu Plan

For the next 4 weeks I will be weight training and eating a high protein, low fat meal plan.



Here is my menu for this week:

Monday

Breakfast: Eggs and English Muffin (280 calories, 17 g protein, 13 g fat)

Lunch: Sandwich wraps or leftovers and fruit

Snack: Mixed Berry Couscous (362 calories, 11 g protein, 1 g fat)

Dinner: Chicken Pot Pie, Salad, Rolls, cantaloupe and Honey dew melon, cake - This will be as low fat as I can make it! It is Raeley's birthday and this is what she requested. I will add hard boiled egg to the pot pie and I won't eat the pastry crust.

Tuesday

Breakfast: eggs and sauteed spinach (170 calories, 12 g protein, 11 g fat)

Lunch: Sandwich wraps or leftovers and fruit

Snack: red bean dip with melba toast crackers, pita bread, or baked chips. (Dip is 80 calories, 3 g protein, 2 g fat)

Dinner: Spaghetti, green beans

Wednesday

Breakfast: Muesli (315 calories, 10 g protein, 4 g fat)

Lunch: Sandwich wraps or leftovers and fruit

Snack: deviled eggs (170 calories, 10 g protein, 8 g fat)

Dinner: Cod with dill, green onions, and soy sauce over noodles, carrots, canned pineapple (271 calories, 34 g protein, 1.5 g fat)

Thursday

Breakfast: 2 hard boiled eggs (155 calories, 13 g protein, 11 g fat)

Lunch: Sandwich wraps or leftovers and fruit

Snack: Rice paper rolls with shrimp (322 calories, 24.9 g protein, 1.8 g fat)

Dinner: Grilled chicken, broccoli, sweet potatoes, salad (391 calories, 31 g protein, 3 g fat)



This weekend we have other plans and will not be cooking that much.

I am estimating that the sandwich wraps will be 220 calories, 18 g protein, 5 g fat On the wraps I will have the following toppings handy:

spinach, low fat ricotta, onions, red peppers, mushrooms, salsa, lentil and tomato paste, tomatoes

My goal is to have 60 grams of protein a day and after I work out I will drink a protein shake (310 calories, 33 g protein, 4 g fat)