90 Meal Ideas: Breakfast, Lunch & Dinner

All meals designed for your targets: No pork/beef, high protein

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30 Breakfast Ideas

Target: 450-500 cal, 35-45g protein

Egg-Based (1-10)

#	Meal	Protein	Calories
1	3 eggs scrambled + 150g Greek yogurt + berries	38g	450
2	4 egg white + 2 whole egg omelette with spinach & feta	35g	420
3	3 eggs + 2 turkey sausage links + 1 slice toast	40g	480
4	Veggie scramble: 3 eggs, peppers, onions, mushrooms + cottage cheese (150g)	38g	440
5	2 eggs + 100g smoked salmon + 1/2 avocado on toast	36g	500
6	Egg muffins (4): eggs baked with turkey & veggies + fruit	32g	420
7	3 hard-boiled eggs + 200g Greek yogurt + 20g almonds	40g	480
8	Shakshuka: 3 eggs poached in tomato sauce + small pita	28g	400
9	3 egg scramble with 50g goat cheese + cherry tomatoes	34g	450
10	Breakfast burrito bowl: 3 eggs, black beans (80g), salsa, 1/4 avocado	35g	470

Oatmeal & Grains (11-15)

#	Meal	Protein	Calories
11	Protein oatmeal: 50g oats + 1 scoop whey + banana	35g	450
12	Overnight oats: 50g oats + protein powder + Greek yogurt + berries	38g	470
13	Savory oats: 50g oats + 2 eggs + spinach + parmesan	28g	420
14	Quinoa breakfast bowl: 100g quinoa + 2 eggs + avocado + veggies	26g	480
15	Steel cut oats + 200g cottage cheese + cinnamon + apple	32g	450

Yogurt & Cottage Cheese (16-20)

#	Meal	Protein	Calories
16	Greek yogurt parfait: 250g yogurt + 30g granola + berries + 15g walnuts	30g	450
17	Cottage cheese bowl: 300g cottage cheese + pineapple + 20g almonds	42g	440
18	Skyr (250g) + honey + banana + 15g nut butter	32g	480
19	Greek yogurt (200g) + protein powder mixed in + berries + seeds	45g	420
20	Cottage cheese pancakes: 200g cottage cheese blended with 2 eggs + fruit	38g	400

Smoothies & Shakes (21-25)

#	Meal	Protein	Calories
21	Protein smoothie: whey + banana + spinach + almond milk + 20g nut butter	35g	450
22	Green protein shake: whey + kale + frozen mango + Greek yogurt	38g	420
23	Chocolate PB shake: chocolate whey + banana + 15g PB + almond milk	32g	440
24	Berry blast: whey + mixed berries + oats (30g) + almond milk	30g	400
25	Coffee protein shake: cold brew + whey + banana + almond milk + ice	28g	350

Quick & Convenient (26-30)

#	Meal	Protein	Calories
26	2 slices toast + 100g smoked salmon + cream cheese (30g) + capers	30g	450
27	Turkey wrap: whole wheat tortilla + 100g turkey + egg + cheese	38g	480
28	Protein pancakes (mix): 2 pancakes + sugar-free syrup + Greek yogurt	35g	450
29	Bagel thin + 3 eggs + slice cheese + tomato	32g	440
30	Breakfast prep box: 3 hard-boiled eggs + cheese cubes + apple + almonds	30g	470

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30 Lunch Ideas

Target: 550-600 cal, 40-50g protein

Chicken-Based (1-10)

#	Meal	Protein	Calories
1	Grilled chicken salad: 180g chicken + mixed greens + veggies + olive oil dressing	48g	550
2	Chicken rice bowl: 150g chicken + 150g rice + broccoli + teriyaki sauce	45g	580
3	Chicken wrap: whole wheat tortilla + 150g chicken + hummus + veggies	45g	550
4	Greek chicken bowl: 150g chicken + quinoa + cucumber + tomato + feta + tzatziki	48g	580
5	Chicken stir-fry: 180g chicken + mixed veggies + 100g rice + soy sauce	50g	550
6	BBQ chicken salad: 150g chicken + corn + black beans + avocado + BBQ drizzle	45g	600
7	Chicken Caesar: 180g chicken + romaine + parmesan + light dressing	52g	520
8	Chicken & hummus plate: 150g chicken + 80g hummus + veggies + pita	45g	580
9	Chicken burrito bowl: 150g chicken + 100g rice + beans + salsa + lettuce	48g	600
10	Mediterranean chicken: 150g chicken + roasted veggies + 100g couscous	45g	560

Turkey-Based (11-15)

#	Meal	Protein	Calories
11	Turkey & avocado sandwich: whole grain bread + 120g turkey + avocado + greens	38g	550
12	Turkey meatball bowl: 5 meatballs + marinara + zucchini noodles + parmesan	42g	480
13	Turkey taco salad: 150g ground turkey + lettuce + beans + salsa + cheese	45g	550
14	Turkey stuffed peppers: 2 peppers + ground turkey + rice + cheese	40g	520
15	Deli turkey roll-ups: 150g turkey + cheese + mustard in lettuce + fruit	40g	450

Fish & Seafood (16-23)

#	Meal	Protein	Calories
16	Tuna salad stuffed avocado: 1 can tuna + Greek yogurt mayo + side salad	40g	500
17	Salmon poke bowl: 150g salmon + 100g rice + edamame + cucumber + sesame	42g	580
18	Shrimp stir-fry: 200g shrimp + vegetables + 100g rice + garlic sauce	45g	520
19	Tuna wrap: whole wheat tortilla + tuna salad + lettuce + tomato	38g	500
20	Salmon salad: 150g salmon + mixed greens + quinoa + lemon dressing	45g	550
21	Shrimp tacos: 150g shrimp + 2 corn tortillas + cabbage slaw + lime crema	38g	480
22	Canned salmon patties (2) + side salad + sweet potato (150g)	40g	550
23	Mediterranean tuna: 1 can tuna + white beans + olives + tomatoes + olive oil	42g	520

Plant-Forward (24-27)

#	Meal	Protein	Calories
24	Lentil soup (400g) + Greek yogurt (150g) + small salad	35g	500
25	Tofu stir-fry: 200g firm tofu + vegetables + 100g rice + soy-ginger sauce	30g	520
26	Chickpea Buddha bowl: chickpeas + quinoa + roasted veggies + tahini	28g	550
27	Black bean quesadilla: tortilla + beans + cheese + Greek yogurt + salsa	32g	550

Meal Prep Friendly (28-30)

#	Meal	Protein	Calories
28	Protein box: 3 hard-boiled eggs + 100g chicken + cheese + veggies + hummus	48g	550
29	Mason jar salad: chicken + chickpeas + veggies + feta + dressing at bottom	42g	520
30	Leftover stir-fry: any protein + rice + veggies (prepped in bulk)	40-50g	550

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30 Dinner Ideas

Target: 550-600 cal, 40-50g protein

Chicken Dinners (1-10)

#	Meal	Protein	Calories
1	Baked chicken breast (200g) + roasted sweet potato (200g) + steamed broccoli	52g	550
2	Chicken thighs (180g) + roasted Brussels sprouts + quinoa (100g)	45g	580
3	Lemon herb chicken (180g) + asparagus + wild rice (100g)	48g	560
4	Chicken fajitas: 180g chicken + peppers/onions + 2 corn tortillas + salsa	48g	520
5	Chicken parmesan (light): 180g chicken + marinara + mozzarella + salad	52g	580
6	Greek chicken (180g) + roasted vegetables + tzatziki + small pita	48g	550
7	Chicken curry: 150g chicken + light coconut curry + 100g rice + spinach	42g	580
8	Stuffed chicken breast: 180g chicken with spinach & feta + roasted veggies	50g	520
9	Chicken kebabs (200g) + grilled veggies + 100g couscous	52g	550
10	One-pan chicken: 180g chicken + potatoes (150g) + green beans + lemon	48g	560

Fish & Seafood Dinners (11-20)

#	Meal	Protein	Calories
11	Baked salmon (180g) + roasted potatoes (200g) + asparagus	45g	580
12	Cod (200g) with tomato-olive tapenade + 100g rice + sautéed spinach	45g	520
13	Shrimp scampi: 200g shrimp + zucchini noodles + garlic butter sauce	48g	450
14	Grilled tilapia (200g) + mango salsa + black beans + cilantro lime rice	48g	580
15	Salmon (150g) with honey garlic glaze + bok choy + 100g rice	40g	560
16	Fish tacos: 180g white fish + cabbage slaw + 2 corn tortillas + lime crema	42g	500
17	Mediterranean baked fish: 180g cod + tomatoes + olives + capers + herbs	42g	450
18	Teriyaki salmon (150g) + stir-fried vegetables + 100g rice	40g	570
19	Shrimp (200g) + cauliflower rice + mixed vegetables + soy-ginger sauce	45g	400
20	Tuna steak (180g) + sesame crust + edamame + salad	50g	520

Turkey Dinners (21-26)

#	Meal	Protein	Calories
21	Turkey meatloaf (200g) + mashed cauliflower + green beans	45g	480
22	Ground turkey stir-fry (180g) + vegetables + 100g rice	42g	520
23	Turkey burgers (2 patties) + lettuce wrap + baked sweet potato fries	48g	550
24	Turkey chili: ground turkey + beans + tomatoes + spices (large bowl)	45g	500
25	Turkey meatballs (5) + whole wheat pasta (80g dry) + marinara	45g	580
26	Stuffed zucchini boats: ground turkey + cheese + tomato sauce	42g	450

Plant-Forward Dinners (27-30)

#	Meal	Protein	Calories
27	Tofu (250g) + vegetable curry + 100g rice	32g	550
28	Lentil bolognese + whole wheat pasta (80g dry) + side salad	30g	550
29	Chickpea stew + quinoa (150g) + roasted vegetables	28g	520
30	Egg fried rice: 3 eggs + 150g rice + vegetables + soy sauce	25g	500

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Quick Reference: Mix & Match Formula

Build Your Own Meal

PROTEIN (150-200g cooked)
├── Chicken breast (48-62g protein)
├── Turkey (45-58g protein)
├── Salmon (38-50g protein)
├── White fish (42-52g protein)
├── Shrimp (38-48g protein)
├── Eggs × 3 (18g protein)
└── Tofu 200g (16g protein)

+ CARB (100-150g cooked)
├── Rice (23-35g carbs)
├── Potato/Sweet potato (25-40g carbs)
├── Quinoa (20-32g carbs)
├── Pasta (30-45g carbs)
└── Tortillas × 2 (20-30g carbs)

+ VEGETABLES (150-300g)
├── Broccoli, asparagus, green beans
├── Brussels sprouts, zucchini
├── Bell peppers, onions
├── Spinach, kale, mixed greens
└── Roasted medley

+ FAT (if needed, 1 tbsp)
├── Olive oil (120 cal)
├── Avocado 1/4 (80 cal)
└── Nuts 20g (120 cal)

= COMPLETE MEAL (500-600 cal, 40-50g protein)

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Weekly Rotation Example

Day	Breakfast	Lunch	Dinner
Mon	#1 Eggs + yogurt	#1 Chicken salad	#11 Baked salmon
Tue	#11 Protein oatmeal	#17 Salmon poke	#4 Chicken fajitas
Wed	#7 Hard-boiled eggs + yogurt	#28 Protein box	#21 Turkey meatloaf
Thu	#12 Overnight oats	#3 Chicken wrap	#13 Shrimp scampi
Fri	#2 Egg white omelette	#18 Shrimp stir-fry	#1 Baked chicken
Sat	#21 Protein smoothie	#6 BBQ chicken salad	#15 Honey garlic salmon
Sun	#17 Cottage cheese bowl	#24 Lentil soup	#7 Chicken curry

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Snack Ideas (Bonus)

To fill remaining calories/protein: 300-400 cal, 25-35g protein

Snack	Protein	Calories
Greek yogurt (200g) + berries	20g	180
Cottage cheese (200g) + fruit	22g	200
Protein shake + banana	28g	250
3 hard-boiled eggs	18g	210
Deli turkey (100g) + cheese stick	28g	220
Protein bar	20g	200-250
Edamame (150g)	17g	200
Tuna pouch + crackers	20g	200

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Document created: December 2024 Part of the Wellness Guide Series Designed for: 2,050 cal/day, 165g protein, no pork/beef