The Meal Plan for the Week of September 19, 2022

Start Your Morning with Protein

Adding protein to your breakfast means long lasting fuel to get you through a busy morning, especially when it’s combined with complex carbs and healthy fats!


Pumpkin Protein Pancakes

Fall is almost here! Pumpkin everything is about to take over, and these pancakes are a perfect way to kick start the season. Three of these pancakes contain 22 grams of protein and plenty of fiber-rich complex carbohydrates with the whole wheat flour and oats. Adding pecans provides the healthy fats, which makes this is a well-round breakfast!


Cottage Cheese Pancakes

You may not think of cottage cheese when you think about pancakes but including it as an ingredient adds a boost of protein. Cottage cheese contains about 13 grams of protein per ½ cup! Top these pancakes with fruit, like berries, and maple syrup or vanilla Greek yogurt and you’ve got a winning breakfast.


Copycat Starbucks Egg White Wrap

Wraps are a great option for breakfast on the go! I know not everyone is a fan of egg whites, but they are packed full of lean protein and this recipe may change your mind about them. Combined with flavorful sundried tomatoes, cream cheese, and feta cheese means no bland eggs! And it’s a well-balanced meal that keeps you feeling satisfied and full until it’s time to eat again.


Avocado Egg Bake

Filling, satisfying, and delicious, this is a powerhouse breakfast! Baking avocados makes them extra creamy and only takes about 15-20 minutes to cook. I would pair this with whole grain toast, English muffin, or half of a bagel to round out the meal. Enjoy!


High Protein
Chia Pudding

Chia seeds are an excellent source of omega-3 fatty acids and fiber, which are both known to reduce the risk of heart disease. They don’t have a strong flavor, so you can sprinkle these seeds on top of oatmeal, muffins, or yogurt and mix them into smoothies. When combined with a liquid, like in this recipe, the texture of chia seeds is often compared to tapioca pudding. Mix in Greek yogurt for a boost of protein and top with your favorite ingredients, like berries, granola, shredded coconut, or chopped nuts!

Quick note – Because chia seeds are so high in fiber, make sure you drink lots of water and slowly increase the frequency and amount of chia seeds you consume to steer clear of digestive discomfort.

About the dietitian

Lizzie, one of EHG's Client Success Managers, completed her Dietetic Certificate and Internship at Lipscomb University in Nashville, TN and is a Certified Exercise Physiologist and Personal Trainer through the American College of Sports Medicine. Her interest in nutrition and exercise field comes from a passion for helping people meet their goals. Being a part of someone’s health journey by listening, providing them with accountability, and encouraging them every step of the way has been the source of her coaching success.

Lizzie Waldo

Engagement Health Group