Meal Plan #3

Let’s face it - juggling work, life, parenting, and staying on top of your health goals is no small feat. That’s why I created this week’s realistic, high-protein meal plan: to help you eat well without overthinking it, over-complicating it, or spending hours in the kitchen.

This plan is designed to fuel your body with whole, nourishing foods, keep your energy stable throughout the day, and support a healthy relationship with food. At just over 1500 calories, with a solid 103g of protein, it’s perfect if you’re looking to prioritise lean meals, balanced macros, and quick prep.

Here’s what’s on the menu:

1. Scrambled Eggs, Avocado Toast, & Berries

Simple, nourishing, delicious. And not to mention on the plate in 10 minutes!

No recipe is required here. Scramble 2 eggs, add to a piece of toast (I like sourdough or rye), topped with some avocado. Add a side of berries (1 cup) and you are good to go!

2. Hot Honey Beef Bowl

The bowl that went viral on socials as well as creating a shortage of cottage cheese at my local Woolies!

Protein heavy, satiating, with a nice kick of heat.

Prep the mince and sweet potato the night before to save you time throwing this together.

RECIPE

3. Chicken Cauliflower Fried Rice

   
   

Getting a hit of 5 veggies in one dish, plus the added benefit of protein with lean chicken breast - this is the perfect dinner to keep your nutrition goals in check.

This doesn't skimp on the flavour either!

RECIPE

4. Snacks

My easy protein smoothie hits the spot!

I often have this as a meal in itself - it is deceivingly filling with 42g of protein. More, if you choose to add collagen powder!

RECIPE

This 1,526-calorie meal plan is a perfect example of how balanced eating doesn’t have to be bland or boring.

With a great mix of protein, healthy fats, and smart carbs, it’s designed to fuel your day - whether you’re running after kids, juggling work, or squeezing in a quick workout.

Each meal is simple to prepare, packed with flavor, and keeps you feeling satisfied (not sluggish). Plus, it’s family-friendly - even the kids will love the smoothie and fried rice!

Consistency is key and plans like this make healthy eating feel effortless and enjoyable.

Make sure to tag me if you use this meal plan in your house this week @theprofessionalhousewifelife #MelsKitchen 💪🏼✨