It can be hard coming up with fresh idea’s all the time.

Choosing different things, things that are easy and quick.

Well that’s why we have put a list of 100, yes 100 meals you can have that are protein based, nutrient dense and even some veggie options!

Take a read, screen shot this, share with your friends… But use it!

Breakfast –

  1. Greek yogurt with mixed nuts and berries
  2. Protein smoothie with whey protein, almond milk, and mixed berries
  3. Avocado toast with poached egg
  4. Omelette with spinach and feta cheese
  5. Cottage cheese with pineapple and walnuts
  6. Protein pancakes with cottage cheese and egg whites
  7. Breakfast burrito with scrambled eggs, black beans, and cheese
  8. Low-fat Greek yogurt with chia seeds and honey
  9. Peanut butter and banana sandwich on whole wheat bread
  10. Scrambled eggs with smoked salmon and avocado
  11. Almond butter and banana wrap
  12. Protein shake with Greek yogurt, frozen fruit, and whey protein powder
  13. Veggie and egg scramble with broccoli, bell peppers, and onion
  14. Breakfast wrap with turkey, egg whites, and spinach
  15. High-protein granola with almond milk and fresh fruit
  16. Protein waffles with Greek yogurt and mixed berries
  17. Breakfast burrito with tofu, black beans, and salsa
  18. Quinoa bowl with Greek yogurt, nuts, and fruit
  19. Egg white omelette with chicken and veggies
  20. Protein bars with nuts and seeds
  21. Protein-packed cereal with milk and fresh fruit
  22. Protein-packed oatmeal with almond butter and honey
  23. Avocado and egg salad on whole wheat toast
  24. Smoked salmon and cream cheese bagel
  25. Cottage cheese and tomato on whole wheat toast
  26. Scrambled egg and veggie wrap
  27. Greek yogurt parfait with granola and fruit
  28. Protein-packed smoothie bowl with mixed berries and Greek yogurt
  29. Breakfast quesadilla with scrambled eggs and cheese
  30. Chia seed pudding with almond milk and fresh fruit
  31. Egg white and spinach breakfast sandwich
  32. Tofu scramble with veggies and cheese
  33. High-protein breakfast cereal with milk and nuts
  34. Greek yogurt with mixed berries and nuts
  35. Breakfast wrap with scrambled eggs, cheese, and sausage
  36. Egg white and veggie frittata
  37. High-protein breakfast muffins with eggs and cheese
  38. Protein-packed French toast with Greek yogurt and berries
  39. Low-carb breakfast burrito with scrambled eggs and turkey bacon
  40. Quinoa bowl with black beans, avocado, and salsa
  41. High-protein oatmeal with almond butter and fruit
  42. Breakfast sandwich with egg, bacon, and cheese
  43. Greek yogurt with sliced almonds and honey
  44. Veggie and egg breakfast bowl with quinoa
  45. Breakfast pizza with scrambled eggs and cheese
  46. High-protein breakfast wrap with egg, cheese, and turkey sausage
  47. Scrambled egg and veggie breakfast burrito
  48. Greek yogurt with peanut butter and banana
  49. Protein-packed breakfast muffins with turkey bacon and cheese
  50. High-protein breakfast smoothie with Greek yogurt, spinach, and mixed berries


  1. Grilled chicken salad (with some feta cheese)
  2. Tuna salad (with some celery and onion)
  3. Cottage cheese and fruit bowl (with some almonds)
  4. Egg salad sandwich (with some lettuce and cucumber)
  5. Greek yogurt parfait (with some granola and fruit)
  6. Turkey and cheese wrap (with some honey mustard)
  7. Chicken Caesar salad (add some croutons for crunch)
  8. Beef stir fry (with some broccoli and bell peppers)
  9. Black bean and corn salad (with some avocado)
  10. Quinoa salad (with some chickpeas and veggies)
  11. Hummus and veggie wrap (with some roasted veggies)
  12. Grilled salmon (with some lemon and herbs)
  13. Chicken burrito bowl (with some black beans and rice)
  14. Greek salad (with some grilled chicken and feta cheese)
  15. Chicken fajitas (with some peppers and onions)
  16. Turkey and cheese sandwich (with some lettuce and tomato)
  17. Grilled chicken sandwich (with some BBQ sauce)
  18. Lentil soup (with some bread on the side)
  19. Grilled steak salad (with some blue cheese dressing)
  20. Egg white and spinach omelette (with some whole wheat toast)
  21. Shrimp and avocado salad (with some lime dressing)
  22. Tofu stir fry (with some veggies and soy sauce)
  23. Peanut butter and jelly sandwich (on whole wheat bread)
  24. Quinoa and black bean bowl (with some salsa and sour cream)
  25. Grilled chicken and veggie kebab (with some tzatziki sauce)
  26. Chickpea and avocado salad (with some lemon dressing)
  27. Cottage cheese and turkey wrap (with some spinach)
  28. Chicken gyro (with some tzatziki sauce)
  29. Beef and broccoli stir fry (with some brown rice)
  30. Greek yogurt and fruit smoothie (with some protein powder)
  31. Egg and cheese breakfast sandwich (on whole wheat bread)
  32. Tuna and avocado wrap (with some lettuce and tomato)
  33. Grilled chicken and veggie wrap (with some hummus)
  34. Chicken Caesar wrap (with some croutons)
  35. Spinach and feta omelette (with some whole wheat toast)
  36. Quinoa and chicken salad (with some veggies and vinaigrette)
  37. Turkey chili (with some cheese and crackers)
  38. Grilled chicken and veggie quesadilla (with some salsa)
  39. Chicken and black bean soup (with some bread on the side)
  40. Tuna and chickpea salad (with some lemon dressing)
  41. Cottage cheese and apple slices (with some cinnamon)
  42. Grilled chicken and asparagus (with some lemon and garlic)
  43. Egg and cheese breakfast burrito (with some salsa)
  44. Tuna and spinach salad (with some vinaigrette)
  45. Turkey and cheese panini (on whole wheat bread)
  46. Grilled chicken and quinoa bowl (with some veggies and vinaigrette)
  47. Ham and cheese omelette (with some whole wheat toast)
  48. Tuna and egg salad (with some veggies and crackers)
  49. Chicken and spinach soup (with some bread on the side)
  50. Grilled steak and veggie wrap (with some hummus)

Anything you’d add? Is this useful??

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