Easy, High-Protein Summer Meal Plan

Why Prioritizing Protein Matters (Especially for Women)

Getting enough protein isn’t just for bodybuilders or gym fanatics—it’s crucial for women at every stage of life. Protein supports everything from hormone production and healthy skin to brain function and immune response. But one of the biggest benefits? It helps preserve and build lean muscle, especially when you’re eating at maintenance or in a slight calorie deficit.

When we don’t get enough protein—especially during weight loss or high-stress seasons—our bodies can start breaking down muscle tissue to meet energy needs. This slows metabolism and makes it harder to stay strong, toned, and energized. But with adequate protein, your body is better equipped to burn fat while preserving the muscle you've worked hard for.

It also keeps you feeling full longer, supports recovery after workouts, and plays a key role in keeping bones strong as we age. So even if your goal isn’t weight loss, protein helps you feel and function your best—inside and out.

This day of 3 meals and 2 snacks comes up to approximately 1,800-2,000 calories dependent on portion accuracies and if you use any extra cooking oils. A daily total of 152g protein and 176g carbohydrates.

Breakfast: Oven-Crisped Cheese Tortilla + Egg + Avocado & Cucumbers

It’s crispy, creamy, spicy, and fresh—all on one plate.

• Place a cheese tortilla on a silicone baking mat and bake at 350°F for 10–12 minutes, or until the edges crisp up and the cheese is bubbling. This nutritional info is based off of 2 servings of cheese (roughly 1/4-1/3 cup shredded cheese). This will make 2 cheese crisp tortillas about 6-7" across.

• While that’s baking, fry 2 eggs to your liking.

• Serve with half an avocado on top the tacos or on the side.

• Slice up fresh cucumbers, squeeze on some lime juice, and sprinkle with Tajín.

Nutritional Info: ~27g protein | 17g carbs

Tools I Use:

• This silicone mat makes cleanup so easy and keeps cheese from sticking.

• My go-to citrus juicer gets every drop of lime with no mess or seeds.

Morning Snack: Canned Oysters + Apple

This combo might surprise you—but it’s full of clean protein, healthy fats, and refreshing crunch.

1 can of smoked oysters (I love them chilled, with a squeeze of lime juice, pinch of salt and a dash of hot sauce)!

• 1 crisp apple, sliced or whole

Nutritional Info: ~17g protein | 13g carbs

Lunch: Fresh Ceviche + Corn Chips

This one tastes like a beach day. Ceviche is seriously one of our household's summer Go-To's. You can make it ahead of time, and it will keep in the fridge for the week. It is refreshing, cold, protein packed and has addicting flavor! Your seafood may become slightly more "cooked" as it sets in the lime juice, but it still tastes great even as it is cured more. The best part: It is a guilt free dish you will want to feast on.

• Dice up shrimp or white fish and marinate in fresh lime juice for 30–40 minutes.

• Add finely chopped red onion, jalapeño, cilantro, and a touch of salt.

• Serve cold with crunchy corn chips.

Nutritional Info: ~32g protein | 28g carbs

My Kitchen Favorites:

• This electric lime juicer makes squeezing citrus way less annoying and is very time efficient for those big batches of ceviche (or margaritas ha ha)!

• These reusable serving bowls are cute enough for guests and casual enough for every day.

Afternoon Snack: Protein Smoothie

Smooth, sweet, and packed with protein, this one keeps me full and focused till dinner.

• 1 serving of protein yogurt

• ½ a frozen banana

• 1 tbsp powdered peanut butter

• Optional: scoop of greens powder or superfood blend

Nutritional Info: ~38g protein | 44g carbs

Smoothie Staples I Love:

• This powdered peanut butter mixes so well and adds flavor without extra fat

• This vanilla protein powder makes it feel like dessert

Dinner: Quinoa, Bean & Chicken Bowl with Spicy Cabbage Slaw

Filling, fresh, and full of protein—this is a weekly staple for me.

• Base: quinoa + black beans

• Protein: grilled or shredded chicken

• Topping: spicy cabbage slaw (shredded cabbage tossed with vinegar, lime, and chili flakes) Feel free to have fun with the slaw recipe. The sauce possibilities are endless and add versatility to your meals.

Nutritional Info: ~38g protein | 74g carbs

For Serving:

• These matte bowls make every dinner feel a little more put-together without being fussy.

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