A Week of High-Protein Meals as a Nutritionist in Boston

In this Food Diaries series, we pull back the curtain on how real people fuel their lives with real-life nutrition. Each weekly diary will showcase a different MyFitnessPal member’s eating goals, habits, and go-to meals to inspire your own journey—because progress, not perfection, is what truly matters.

First up: a nutritionist in Boston who spends about $150 each week on food, and is focused on maintaining her weight and muscle mass.*

Location: Boston, Massachusetts

Occupation: Nutritionist & content creator

Age: 27

Weekly grocery & food budget: $150

Diet plan: High protein

Dietary limitations: None

Weekly Goals:

Overall health goal: Maintain weight and muscle mass

Daily calorie intake: 2500

Daily macro ratios:

• Carbs: 313g
• Protein: 156g protein
• Fat: 69g

Typical Weekly Workout Schedule: 10k steps everyday, plus:

• Monday, Wednesday, & Friday: Strength training
• Tuesday & Thursdays: Pilates

When did you start learning about the importance of nutrition?

I got injured in my senior year of high school, which caused me to have to end my volleyball career. After going through my surgeries and rehab, I formed a newfound love and appreciation for the power of how much food and nutrition impacts your body. I went off to college to study exercise science and that’s when I really started to learn about nutrition science and changed my overall lifestyle—and I never looked back.

When and why did you start food logging?

I first started food logging when I started working out in college. I was trying to put on lean muscle and improve my performance in the gym, so I tracked my macros. I logged my food consistently until I reached my goals, and now I go back to logging my food temporarily around two times each year, just to make sure I’m hitting my protein goal!

Not sure what your protein goal should be?
Try our Protein Calculator >

What’s the biggest lesson you’ve learned in your nutrition journey?

Nutrition is NOT black and white! No food is inherently good or bad; it’s your diet as a whole that matters, not single foods or ingredients. It’s so important to not look at foods in a hierarchy. Instead, look at foods in terms of the purpose they serve for you at the moment and whether or not your food choices align with your nutrition goals. Healthy eating should be something you enjoy. It should be flexible and conducive to your overall lifestyle. What works for one person is not going to work for the next.

What health or fitness related goals are you working toward?

My main goals are to eat a high-protein diet in order to maintain my weight and muscle mass, and to eat a balanced diet high in fiber and consisting of whole foods. I’m always working on maintaining my positive relationship with food, as well. I’m a firm believer in making nutrition as simple as possible without being restrictive.

How do you plan for life events that may impact your normal nutrition routine? (E.g., vacations, birthday or wedding-related parties, etc.)

Honestly, whenever I have life events that impact my normal eating schedule and nutrition routine, I just accept them as they come. This may not be the typical answer you get but for me, I strive to achieve my nutrition goals around 80% of the time. I never aim for 100% perfection because that just simply isn’t how life works. If I’m traveling or have an event or party, it isn’t a regular occurrence, so I don’t let how I’m eating during those times add stress to my life. I do still put some guardrails in place for myself like making sure I’m trying to prioritize protein wherever I can and being mindful of my portion sizes, but other than that, I enjoy myself and treat tomorrow as a new day!

How often do you eat out each week, versus make your meals at home?

Eat out for dinner one to two times per week. I make all my other meals at home.

7-Days of Nutrition For Real Life

Day 1

Breakfast: Post-workout, I needed something quick and satisfying, so I made a protein-packed yogurt bowl with 1.25 cups of Chobani nonfat plain Greek yogurt and a scoop of Flex Slow Churn Vanilla Ice Cream Protein Powder. I topped it with fresh raspberries, blueberries, and a drizzle of Maple Grove Farms sugar-free syrup for a hint of sweetness.

Morning Snack: I had a scoop of Alani Nu Pre-Workout for an energy boost.

Lunch: With a busy workday ahead, I decided to grab Chipotle for lunch. I built a custom high-protein salad bowl with romaine lettuce, fresh tomato salsa, tomatillo-green chili salsa, roasted chili-corn salsa, pinto beans, fajita vegetables, cilantro-lime brown rice, and chicken—a balanced mix of protein, carbs, and fiber to keep me fueled.

Afternoon Snack: I kept things simple with a Barebells Holiday Crisp with Caramel Flavor Protein Bar for a sweet and satisfying snack.

Dinner: Dinner was on the lighter side—a mix of leftovers and quick fixes to keep the day manageable.

Dessert: I ended the day with a small treat—a can of Olipop Cream Soda and 45 grams of Lily’s Almond Dark Chocolate, the perfect sweet note to wrap up a productive day.

Daily total: 2,140 calories, 245g carbs, 70g fat, 174g protein

Day 2

Breakfast: Since it was a meal prep day and I had a busy work schedule filming content, I started the day with a quick and simple bowl of overnight protein oats. This easy, make-ahead breakfast gave me a balanced mix of protein and carbs to fuel my morning.

Morning Snack: Before heading to the gym, I had a scoop of Alani Nu Pre-Workout to give me the energy boost I needed.

Lunch: Post-gym, I knew I needed to refuel with some carbs, so I made a tuna salad sandwich using high-protein tuna and paired it with fresh veggies for a satisfying and energizing meal.

Afternoon Snack: I reached for a Barebells Holiday Crisp with Caramel Flavor Protein Bar. It’s a sweet, protein-packed option that kept me going through the rest of my busy day.

Dinner: With meal prep underway, I had some leftover protein pasta for dinner. It was a quick, hearty option that fit perfectly into my day of balancing work and staying on track with my goals.

Dessert: I finished the day with a light and guilt-free treat—45 grams of Lily’s Almond Dark Chocolate and a can of Olipop Cream Soda. It’s the perfect way to satisfy my sweet tooth while staying mindful of my nutrition goals.

Daily total: 2,434 calories, 329g carbs, 71g fat, and 171g protein

Day 3

Breakfast: I treated this weekend like any other day and started it with an early gym session. Post-workout, I had a protein-packed yogurt bowl made with 1 cup of Chobani nonfat plain Greek yogurt, a scoop of Flex Slow Churn Vanilla Ice Cream Protein Powder, and topped it with fresh blueberries and raspberries. A drizzle of Maple Grove Farms sugar-free syrup added the perfect touch of sweetness.

Morning Snack: Before my gym session, I had a scoop of Alani Nu Pre-Workout to keep my energy up.

Lunch: For lunch, I made a veggie-packed salad to boost my micronutrient intake. It featured romaine lettuce, baked tofu, black beans, and crunchy seedless cucumbers. I added corn, banana peppers, and a drizzle of Wish-Bone Fat-Free Italian dressing for flavor, and wrapped it all in a Mission Carb Balance Whole Wheat Tortilla.

Afternoon Snack: A Barebells Salty Peanut Protein Bar paired with a crisp, juicy apple was the perfect afternoon snack to keep me satisfied and fueled.

Dinner: I kept dinner quick and simple by throwing some frozen Tyson Lightly Breaded Chicken Breast Strips in the air fryer. I paired them with a side of broccoli florets, jasmine rice, and a touch of G Hughes Sugar-Free BBQ Sauce and Coconut Aminos for flavor.

Dessert: To wrap up the day, I enjoyed 2 tablespoons of sugar-free chocolate chips mixed with Oikos Protein Yogurt and a handful of fresh blueberries. A sweet and satisfying way to end the day!

Daily total: 2,346 calories; 317g carbs, 60g fat, 172g protein

Day 4

Breakfast: After my workout, I made a hearty bowl of protein oatmeal using Quaker Quick Cooking Oats, a scoop of Dymatize ISO 100 Birthday Cake Protein Powder, and PBfit Powdered Peanut Butter. I used unsweetened vanilla almond milk for creaminess, topped it with fresh blueberries, and added a drizzle of Maple Grove Farms sugar-free maple syrup. Perfect for post-workout fuel!

Morning Snack: I had a Barebells Salty Peanut Protein Bar to keep me energized through a busy morning.

Lunch: I made my favorite avocado toast with a protein twist. I spread cottage cheese and mashed avocado on a slice of When Pigs Fly sourdough bread, then added an egg scramble made with 1 whole egg and 8 tablespoons of egg whites for extra protein. I paired this with three Applegate Naturals turkey breakfast sausage links for a satisfying and balanced meal.

Afternoon Snack: A light snack of Angie’s Boomchickapop Kettle Corn kept things simple and enjoyable during the afternoon.

Dinner: I wrapped up the day with a batch of protein-packed Banza Cavatappi pasta topped with 365 Fat-Free Marinara Sauce and Coconut Aminos. For protein, I added two Bilinski’s Organic Mild Italian Chicken Sausages and served it alongside steamed broccoli florets. This was part of a large batch of meal-prepped pasta for the week!

Dessert: To end the day, I enjoyed a sweet mix of Oikos Protein Yogurt, a diced medium apple, and a sprinkle of sugar-free chocolate chips. A perfect way to indulge while staying on track.

Daily total: 2,469 calories, 290g carbs, 74g fat, 196g protein

Day 5

Breakfast: On busy mornings like today, I usually go for overnight oats or a yogurt bowl. Today, I opted for a yogurt bowl made with 1 cup of Chobani nonfat plain Greek yogurt, a scoop of Dymatize ISO 100 Birthday Cake Protein Powder, fresh blueberries and raspberries, and a drizzle of Maple Grove Farms sugar-free syrup. I was feeling extra hungry, so I added a tablespoon of Teddi Unsalted Smooth Peanut Butter for a boost of healthy fats.

Morning Snack: Before my morning workout, I had a scoop of Alani Nu Pre-Workout to keep me energized.

Lunch: I made a big salad packed with fiber and vitamins. I used 365 Organic romaine lettuce, mini seedless cucumbers, black beans, banana peppers, and a drizzle of Wish-Bone Fat-Free Italian dressing. For easy protein, I added 1.25 cups of diced rotisserie chicken and wrapped part of it in a Mission Carb Balance Whole Wheat Tortilla with red pepper hummus for variety.

Afternoon Snack: A sweet snack of 1.5 cups of fresh grapes and a Barebells Salty Peanut Protein Bar kept me satisfied through the afternoon.

Dinner: For dinner, I kept it simple and balanced with a serving of Whole Foods Teriyaki Salmon for healthy fats and protein, paired with steamed green beans and jasmine rice. I added a sprinkle of Coconut Aminos and had some seaweed snacks on the side for a flavorful crunch.

Dessert: To end the day, I enjoyed 1 cup of Halo Top Peanut Butter ice cream—a satisfying and guilt-free way to wrap up the evening!

Daily total: 2,316 calories, 313g carbs, 51g fat, 203g protein

Day 6

Breakfast: I started the day with a bowl of protein-packed oatmeal. I mixed Quaker Quick Cooking Oats with a scoop of Dymatize ISO 100 Birthday Cake Protein Powder, PBfit Powdered Peanut Butter, and unsweetened vanilla almond milk for creaminess. I topped it with fresh blueberries and a drizzle of Maple Grove Farms sugar-free maple syrup for a sweet and satisfying meal.

Morning Snack: Before my morning workout, I fueled up with a scoop of Alani Nu Pre-Workout for an extra energy boost.

Lunch: For lunch, I made a balanced tuna sandwich. I used two slices of Dave’s Killer Thin-Sliced Whole Wheat Bread with a pouch of StarKist Lemon Pepper Tuna Creations, chopped tomatoes, red onion, and a bit of light mayonnaise. I added fresh spinach, avocado, and baby carrots on the side for a dose of veggies and healthy fats.

Afternoon Snack: I opted for a variety of snacks to keep me going through the day. I enjoyed 1 cup of Three Wishes cereal, a medium apple, and an Oikos Protein Yogurt for a mix of crunch, sweetness, and protein.

Dinner: Dinner was a comforting and balanced plate of grilled skinless chicken breast topped with G Hughes Sugar-Free Maple Brown BBQ Sauce. I paired it with steamed broccoli and roasted red potatoes from Wegmans for a simple and satisfying meal.

Dessert: To end the day, I indulged in 0.8 of a container of Nick’s Cookies and Cream Ice Cream. A sweet and satisfying treat to finish the day!

Daily total: 2,313 calories, 293g carbs, 65g fat, 167g protein

Day 7

Breakfast: The usual! I started the day with a protein-packed yogurt bowl made with 1.25 cups of Chobani nonfat plain Greek yogurt, a scoop of Flex Slow Churn Vanilla Ice Cream Protein Powder, and topped it with fresh raspberries and blueberries. A drizzle of Maple Grove Farms sugar-free syrup added just the right amount of sweetness. Before my workout, I also had a scoop of Alani Nu Pre-Workout to boost my energy.

Lunch: For lunch, I enjoyed a balanced plate featuring Tyson Lightly Breaded Chicken Breast Strips paired with roasted Brussels sprouts and Good & Gather Whole Grain Brown Rice. I added G Hughes Sugar-Free Maple Brown BBQ Sauce for extra flavor, keeping the meal satisfying and protein-rich.

Afternoon Snack: A sweet and simple snack of 1 cup of fresh grapes paired with a Barebells Salty Peanut Protein Bar gave me the perfect mid-day energy boost.

Dinner: Repeat alert: Dinner was a comforting bowl of Banza Cavatappi pasta topped with 365 Fat-Free Marinara Sauce and two links of Bilinski’s Organic Mild Italian Chicken Sausage. I paired it with a side of steamed broccoli florets and a drizzle of Coconut Aminos for added flavor.

Dessert: To wrap up the day, I enjoyed a mix of Oikos Protein Yogurt, a medium apple, and 1.5 tablespoons of sugar-free chocolate chips—a sweet yet mindful treat to end the evening!

Daily total: 2,384 calories, 314g carbs, 55g fat, 192g protein

*Member has been compensated for their participation.

The post A Week of High-Protein Meals as a Nutritionist in Boston appeared first on MyFitnessPal Blog.

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