No matter your body transformation goals—to lose body fat or gain muscle—protein can help you achieve and maintain your ideal body composition. Learn how to build healthy, protein-packed meals for breakfast, lunch, and dinner.
Find out how much protein you need each day. Download the 4LifeTransform™ App from the App Store or Google Play.
Protein Meal Planner
Build your meals around these basics
Wondering what you can eat that’s healthy and meets your daily protein requirements? Our protein meal planner makes it simple. Choose one item from each category to build a delicious and healthy meal. Want to cut back on carbohydrates? Eliminate the whole grain choice and add additional dark, leafy greens. Remember, you can always supplement by adding PRO-TF™ to a variety of different foods!
Protein
Examples: PRO-TF, PRO-TF Protein Bar, chicken breast, seafood, lean meats, black beans, and low-fat dairy foods like eggs, cottage cheese, and plain yogurt
Colorful fruits and vegetables
Examples: Blueberries, blackberries, raspberries, citrus fruits, spinach, kale, broccoli, and peppers
Whole grains
Examples: Whole grain breads, buns, tortillas, whole grain pasta, brown rice, barley, and quinoa
Flavor
Examples: Extra virgin olive oil, avocado oil, coconut oil, red wine vinegar, cilantro, low-fat or fat-free cheeses, and spices
Protein can help you achieve and maintain your ideal body composition by keeping you feeling fuller longer.
Healthy Meal Ideas
Protein-rich meals to help you meet your transformation goals
Breakfast
Spinach and cheese omelet
Protein: Eggs or egg whites
Colorful fruits and vegetables: Spinach and fresh tomato salsa
Whole grains: Slice of whole grain toast
Flavor: Low-fat cheddar cheese
Running late and don’t have time to cook breakfast? Shake up a delicious PRO-TF™ shake and add NutraStart® Chocolate or NutraStart® Vanilla for a great meal replacement.
Lunch
Grilled chicken sandwich with roasted red pepper and avocado slices
Protein: Grilled skinless chicken breast
Colorful vegetables: Roasted red pepper and leafy greens
Whole grains: Whole grain bun
Flavor: Sliced mozzarella cheese and avocado slices
Running short on time? Grill up several chicken breasts during the weekend. Quickly add sliced chicken breast to whole grain wraps, sandwiches, or salads during the week.
Dinner
Grilled salmon and kale salad with quinoa
Protein: Salmon or other fish
Colorful fruits and vegetables: Kale or other dark, leafy greens, chopped red beets, and blueberries
Whole grain: Quinoa
Flavor: Dressing made from extra virgin olive oil and red wine vinegar
Switch up the ingredients for variet. Try chicken instead of salmon, raspberries instead of blueberries, or spinach instead of kale.
Protein serving size
- PRO-TF= 20 grams per two-scoop serving
- PRO-TF Protein Bar=12 grams
- 1 egg white=3–4 grams
- 1 egg= 6–7 grams
- Chicken breast=25 grams per 4 ounce serving
- Salmon=23 grams per 4 ounce serving
- Tilapia=20 grams per 4 ounce serving
- Lean ribeye steak=26 grams per 3 ounce serving
- Cottage cheese=15 grams per half cup
- Organic, low-fat plain yogurt=10 grams per cup
Grilled Fish Tacos with Lime Cabbage Slaw
These scrumptious fish tacos can be made with tilapia, cod, or mahi mahi fillets (use any sturdier white fish that will hold up while grilling).
Time: 30 minutes
Yield: Six tacos
1. Marinade
Whisk together:
2 tbsp. olive oil
2 tbsp. fresh lime juice
1 clove of minced garlic
1 tsp. chili powder
½ tsp. ground cumin
½ tsp. ground paprika
Salt and pepper to taste
Place 1 pound of fish into a gallon-sized re-sealable bag.
Add marinade.
Allow fish to marinate in the refrigerator for 20–30 minutes.
2. Grill
Preheat grill to medium-high heat.
Brush grill grates with olive oil, and place fish on grill.
Grill until cooked through.
3. Lime cabbage slaw
Combine:
½ head of small red cabbage
¼ cup cilantro
¾ cup thinly sliced red onion
½ tbsp. lime juice
½ tbsp. extra virgin olive oil
4. Assemble
Serve fish and slaw in warmed whole grain tortilla shells.
Add sliced avocado
