The Command Project
Trenton Ebersole ยท The Command Project

My High-Protein List

"If a meal does not help me meet my protein goal, I do not eat it." Mostly meat, vegetables, things that came from the earth. Keep the processed stuff to a minimum.

Grab-and-go snacks

  • Greek yogurt with berries
  • Hard-boiled eggs
  • Turkey or chicken breast roll-ups with cheese and lettuce
  • Cottage cheese with peaches or pineapple
  • Tuna salad with whole wheat crackers
  • Roasted chickpeas
  • Edamame
  • Beef jerky (no sugar added)
  • Nut butter (almond, peanut or cashew) with celery or apple slices
  • Protein shake, or a protein bar with no seed oils or added sugar
  • Hummus and veggies (carrots, celery, bell pepper)
  • Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
  • String cheese
  • Boiled eggs with avocado and salsa

Breakfast

  • Greek yogurt parfait with berries and no-sugar-added granola
  • Scrambled eggs with spinach and diced tomatoes
  • Turkey and cheese omelet with mixed veggies
  • Peanut butter and banana smoothie with protein powder
  • High-protein pancakes made with cottage cheese, eggs and oats
  • Baked eggs in avocado with turkey bacon
  • Quinoa and turkey breakfast bowl with diced tomatoes and avocado
  • Sausage and egg breakfast burrito with spinach and bell peppers
  • High-protein overnight oats made with Greek yogurt, chia seeds and berries
  • Turkey bacon and eggs with a side of roasted sweet potato

Lunch

  • Grilled chicken breast with roasted vegetables and quinoa
  • Tuna salad (avocado-oil mayo) sandwich on whole wheat bread
  • Turkey and cheese wrap with mixed greens and avocado
  • Beef and broccoli stir-fry with brown rice
  • Egg salad (avocado-oil mayo) sandwich on whole wheat bread with mixed greens
  • Grilled shrimp with sweet potato and mixed greens
  • Turkey chili with black beans and quinoa
  • Grilled salmon with roasted vegetables and a mixed green salad
  • Chicken Caesar salad with grilled chicken breast (avocado-oil Caesar dressing)
  • Turkey and cheese melt on whole wheat bread with mixed greens

Dinner

  • Grilled steak with roasted vegetables and quinoa
  • Baked salmon with sweet potatoes and mixed greens
  • Chicken alfredo with whole wheat pasta and steamed vegetables
  • Turkey meatballs with whole wheat spaghetti and no-sugar-added marinara
  • Grilled shrimp skewers with a mixed green salad
  • Grilled chicken breast with sweet potatoes and mixed greens
  • Turkey and vegetable soup with quinoa
  • Lentil and ground turkey chili with mixed greens

Cook with olive oil, avocado oil or butter. No seed oils, no added sugar. Protein target: your body weight in grams.

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