3-Day High-Protein, High-Fiber, Low-Carb Summer Meal Plan
Daily Nutrition Targets
Calories: 1,600–1,850
Protein: 130–155g
Net Carbs: 50–85g
Fat: 70 g
Fiber: 28–40g
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DAY 1
Breakfast — Berry Chia Protein Yogurt Bowl
Ingredients
1 cup plain nonfat Greek yogurt
1 scoop vanilla protein powder
1 tbsp chia seeds
1 tbsp hemp hearts
½ cup blueberries
¼ tsp cinnamon
Instructions
Mix everything together and serve chilled.
Macros
Calories: 360
Protein: 42g
Fiber: 9g
Net Carbs: 15g
Fat: 10g
Lunch — Grilled Chicken Summer Salad
Ingredients
5 oz grilled chicken breast
2 cups mixed greens
½ cucumber sliced
½ cup cherry tomatoes
¼ avocado
1 oz feta cheese
1 tbsp olive oil
Juice of ½ lemon
Instructions
Combine salad ingredients and top with sliced grilled chicken and dressing.
Macros
Calories: 430
Protein: 43g
Fiber: 8g
Net Carbs: 11g
Fat: 22g
Snack — Cottage Cheese Crunch Bowl
Ingredients
1 cup low-fat cottage cheese
½ cup cucumber slices
Everything seasoning
Macros
Calories: 190
Protein: 28g
Fiber: 1g
Net Carbs: 6g
Fat: 5g
Dinner — Lemon Garlic Salmon & Asparagus
Ingredients
6 oz salmon filet
1 cup asparagus
1 cup zucchini slices
1 tbsp olive oil
2 garlic cloves minced
Lemon wedges
Instructions
Bake at 400°F for 15–18 minutes.
Macros
Calories: 510
Protein: 41g
Fiber: 7g
Net Carbs: 10g
Fat: 33g
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DAY 2
Breakfast — Veggie Egg Scramble
Ingredients
2 eggs
¾ cup egg whites
1 cup spinach
½ cup mushrooms
¼ cup diced bell peppers
2 turkey sausage links
Instructions
Cook vegetables first, then add eggs and sausage.
Macros
Calories: 390
Protein: 39g
Fiber: 5g
Net Carbs: 8g
Fat: 20g
Lunch — Turkey Lettuce Wraps
Ingredients
5 oz lean ground turkey
4 butter lettuce leaves
¼ avocado
¼ cup diced tomatoes
2 tbsp Greek yogurt
¼ cup strawberries
Instructions
Fill lettuce leaves with turkey mixture.
Macros
Calories: 410
Protein: 38g
Fiber: 9g
Net Carbs: 14g
Fat: 22g
Snack — Summer Protein Smoothie
Ingredients
1 scoop vanilla protein powder
1 cup unsweetened almond milk
½ cup frozen strawberries
1 tbsp flaxseed
1 cup spinach
Instructions
Blend until smooth.
Macros
Calories: 240
Protein: 30g
Fiber: 7g
Net Carbs: 8g
Fat: 7g
Dinner — Shrimp Zucchini Skillet
Ingredients
6 oz shrimp
2 cups zucchini noodles
½ cup cherry tomatoes
1 tbsp olive oil
1 tbsp parmesan cheese
Garlic and basil
Instructions
Sauté shrimp and vegetables together for 8–10 minutes.
Macros
Calories: 420
Protein: 40g
Fiber: 5g
Net Carbs: 11g
Fat: 21g
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DAY 3
Breakfast — Raspberry Overnight Protein Oats
Ingredients
⅓ cup rolled oats
1 scoop vanilla protein powder
1 tbsp chia seeds
¾ cup unsweetened almond milk
½ cup raspberries
Instructions
Mix and refrigerate overnight.
Macros
Calories: 350
Protein: 34g
Fiber: 11g
Net Carbs: 18g
Fat: 9g
Lunch — Tuna Stuffed Avocados
Ingredients
1 tuna packet (5 oz)
1 tbsp Greek yogurt
1 celery stalk diced
1 medium avocado
1 cup mixed greens
Instructions
Mix tuna filling and stuff avocado halves.
Macros
Calories: 440
Protein: 37g
Fiber: 13g
Net Carbs: 10g
Fat: 25g
Snack — Eggs & Veggies
Ingredients
2 hard-boiled eggs
½ cup bell pepper strips
¼ cup hummus
Macros
Calories: 240
Protein: 15g
Fiber: 5g
Net Carbs: 10g
Fat: 15g
Dinner — Steak & Summer Veggie Bowls
Ingredients
5 oz sirloin steak
1 cup cauliflower rice
½ cup zucchini
½ cup peppers
1 tbsp olive oil
Instructions
Cook steak and vegetables separately then combine.
Macros
Calories: 500
Protein: 42g
Fiber: 7g
Net Carbs: 12g
Fat: 29g
