High Protein Meal Plan for a Week, Counted in Grams
A high protein meal plan for a week: 111 g of protein a day on average, every food weighed, with a shopping list and swaps for your body weight.
Claire Donovan · · 9 min readEditor, Calsa blog
Claire Donovan, page 10
Claire Donovan · · 9 min readHigh Protein Low Calorie Breakfast: 5 Plates Under 250 kcal
High protein low calorie breakfast: five plates with 21–33 g of protein for 147–213 kcal, weighed in grams, and what add-ons cost.
Claire Donovan · · 6 min readHow Much Protein Can Your Body Absorb at Once?
How much protein can your body absorb at once? No ceiling was found at 100 g, while per-meal targets run 20–40 g. See the research and a table by weight.
Claire Donovan · · 5 min readHigh Protein Breakfast Burrito: 32–39 g in Three Builds
High protein breakfast burrito with 32–39 g of protein: classic, lean and tofu builds weighed in grams, plus how to freeze and reheat them.
Claire Donovan · · 6 min readHigh Protein Nuts: Protein per 28 g From USDA Data
High protein nuts ranked by USDA data: peanuts give 6.5 g of protein per 28 g, almonds 6.0 g. See protein per calorie and how to use them.
Claire Donovan · · 5 min readHigh Protein Egg Bites: Grams per Bite With Cottage Cheese
High protein egg bites: a bite with eggs, cottage cheese and cheddar has 8.4 g of protein. Swap in egg whites for 8.7 g in 83 kcal, with USDA numbers.
Claire Donovan · · 5 min readWhat to Eat in a Calorie Deficit: Foods That Fill You Up
Calorie deficit foods that fill you up: 100 kcal of boiled potato weighs 115 g, almonds 17 g. See grams, calories and protein for 24 foods.
Claire Donovan · · 6 min readCalorie Deficit Meal Plan: 7 Days at 1,600 Calories
A calorie deficit meal plan for 7 days: about 1,600 kcal and 105–127 g of protein a day, every food in grams, plus a table to adjust it.
Claire Donovan · · 9 min readHigh Protein Grocery List: A Week for 84 g a Day
A high protein grocery list from USDA data: eight staples give 603 g of protein for the week, or 86 g a day, with amounts to buy and a label check.
Claire Donovan · · 5 min readHigh Protein Pizza: Base, Toppings and Grams per Slice
High protein pizza: a yogurt-dough pie with chicken and mozzarella gives 13.5 g a quarter for 180 kcal; a frozen thin slice gives 8.2 g for 181 kcal.
Claire Donovan · · 6 min readHow to Start a Calorie Deficit as a Beginner
How to do a calorie deficit as a beginner: eat 250–500 kcal below maintenance, weigh your food and judge by weekly averages. Table by maintenance.
Claire Donovan · · 5 min readLow Calorie High Protein Meals With Every Gram Counted
Low calorie high protein meals with grams worked out: six meals of 30–42 g protein for 258–448 kcal, each ingredient from USDA records.
Claire Donovan · · 7 min read
