High Protein Meal Plan 💪 141g Protein 🔥 1320 Calories for GLP-1 Weight Loss

Ingredients

• 1/2 cup Rolled Oats (old‑fashioned rolled oats, gluten‑free if needed)
• 1 cup Unsweetened Almond Milk (or any low‑fat milk of choice)
• 1 bottle Quest Protein Milkshake (45 g protein, high bioavailability, any flavor)
• 2 shots Espresso Shot (freshly brewed; can substitute with 1/2 cup cold brew)
• 1 can Safe Catch Yellowfin Tuna (in water) (110 cal, 43 g protein per can; drained)
• 1 bag Trader Joe's Mediterranean Crunch Salad Kit (Split bag in half; use one half for lunch, one half for dinner)
• 1 fillet Wild Alaskan Salmon Fillet (≈6 oz, 260 cal, 33 g protein; skin on)
• 1 bar Bearbell Pumpkin Spice Protein Bar (Optional snack, 20 g protein)
• 1 Asian Pear (Optional fruit, sliced for snack)

Instructions

1. Prepare Overnight Oats

   Combine rolled oats and almond milk in a mixing bowl, stir until fully incorporated, cover, and refrigerate overnight.

   Time: PT5M

2. Make Protein Shake (Proy)

   In a shaker or large glass, pour the Quest protein milkshake, add two espresso shots (or ½ cup cold brew), and stir vigorously until smooth.

   Time: PT2M

3. Assemble Lunch – Tuna Salad

   Drain the tuna can, flake it into a bowl, add half of the Mediterranean Crunch salad kit, toss gently to combine.

   Time: PT5M

4. Cook Salmon in Air Fryer

   Preheat the air fryer to 400°F. Lightly spray the basket with cooking spray, place the salmon fillet skin‑side down, and air‑fry for 12 minutes, or until internal temperature reaches 145°F.

   Time: PT12M

   Temperature: 400°F

5. Assemble Dinner – Salmon Salad

   While the salmon rests for a couple of minutes, toss the remaining half of the salad kit in a bowl. Place the cooked salmon on top and serve.

   Time: PT5M

Nutrition Facts

Calories

1320

Protein

153 g

Carbohydrates

78 g

Fat

32 g

Fiber

12 g