A Week of High-Protein Meals for the Bostonian on the Go

As a nutritionist in Boston, I often work with clients who are busy professionals, athletes, or individuals who lead active lifestyles. For these individuals, it can be challenging to prioritize protein intake, especially when on-the-go. As a result, I’ve put together a 7-day meal plan that provides a high-protein boost to fuel your day.

Monday: Greek Yogurt Parfait with Granola and Berries

  • 1 cup Greek yogurt (20g protein)
  • 1/4 cup granola (4g protein)
  • 1 cup mixed berries (2g protein)
  • Total: 26g protein

Start your week off with a satisfying and healthy breakfast. Greek yogurt provides sustained energy, while granola adds crunch and a hint of sweetness. Berries are a great source of antioxidants and fiber.

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Tuesday: Turkey and Avocado Wrap

  • 1 whole wheat tortilla
  • 2 slices deli turkey breast (10g protein)
  • 1/2 avocado (2g protein)
  • 1 cup mixed greens (2g protein)
  • 1 tablespoon hummus (2g protein)
  • Total: 16g protein

On-the-go meals don’t have to be boring or unhealthy. This wrap combines lean turkey breast, creamy avocado, and tangy hummus for a protein-packed snack or lunch.

Wednesday: Shrimp and Veggie Stir-Fry with Quinoa

  • 1 cup cooked quinoa (8g protein)
  • 1 cup cooked shrimp (18g protein)
  • 1 cup mixed veggies (broccoli, bell peppers, carrots) (2g protein)
  • 1 tablespoon soy sauce (2g protein)
  • Total: 30g protein

Get your daily dose of veggies and lean protein with this quick and easy stir-fry. Quinoa is a complete protein that pairs perfectly with succulent shrimp and crunchy veggies.

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Thursday: Grilled Chicken and Quinoa Bowl

  • 1 cup cooked quinoa (8g protein)
  • 4 oz grilled chicken breast (30g protein)
  • 1 cup roasted sweet potatoes (2g protein)
  • 1 cup steamed green beans (2g protein)
  • Total: 42g protein

Fire up the grill and enjoy a protein-packed dinner. Quinoa and chicken breast provide a complete protein, while sweet potatoes and green beans add fiber and crunch.

Friday: High-Protein Smoothie

  • 1 scoop whey protein powder (25g protein)
  • 1 cup Greek yogurt (20g protein)
  • 1 cup frozen berries (2g protein)
  • 1/2 banana (2g protein)
  • 1 tablespoon almond butter (2g protein)
  • Total: 51g protein

Sometimes, a smoothie is just what you need to get through the day. This high-protein blend combines whey protein, Greek yogurt, and almond butter for a boost of protein and healthy fats.

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Saturday: Turkey and Cheese Salad

  • 2 oz sliced turkey breast (10g protein)
  • 1/4 cup crumbled feta cheese (6g protein)
  • 2 cups mixed greens (2g protein)
  • 1/4 cup chopped cucumber (1g protein)
  • 1 tablespoon olive oil (0g protein)
  • Total: 19g protein

As the weekend approaches, refuel with this satisfying salad. Turkey breast and feta cheese provide a boost of protein, while mixed greens and cucumber add freshness.

Sunday: Breakfast Burrito

  • 1 whole wheat tortilla
  • 2 scrambled eggs (14g protein)
  • 1/4 cup black beans (5g protein)
  • 1/4 cup shredded cheddar cheese (6g protein)
  • 1 tablespoon salsa (1g protein)
  • Total: 26g protein

End your week with a filling breakfast burrito. Scrambled eggs, black beans, and cheddar cheese provide a protein-packed punch, while salsa adds a burst of flavor.

In conclusion, incorporating high-protein meals into your daily routine can help support muscle growth, recovery, and overall health. By following this 7-day meal plan, you’ll be well on your way to meeting your daily protein needs and fueling your active lifestyle. As a nutritionist in Boston, I hope you find this meal plan helpful in your pursuit of optimal nutrition. Bon appétit!

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