High-Protein Meal Plan for Clean Eating & Healthy Fat Loss

Eating clean and achieving healthy fat loss doesn’t have to mean sacrificing flavor or spending hours in the kitchen.

This meal plan offers a delicious and satisfying approach, featuring a vibrant chicken marinara and a creamy peanut butter protein shake that will keep you feeling full and energized. It’s perfect for busy weeknights or meal prepping for the week ahead. Each serving provides about 35 grams of protein.

This recipe is designed to be straightforward and accessible, even for beginner cooks. We’ll walk you through each step to ensure your clean eating journey is both enjoyable and successful.

Print

What You’ll Love About This Quick And Easy Recipe

This meal plan is a game-changer for anyone looking to embrace clean eating without the fuss. It’s perfect for busy individuals, families, or anyone aiming for healthy fat loss. The combination of the savory chicken marinara and the sweet, satisfying peanut butter protein shake means you get a balanced intake of protein, healthy fats, and complex carbohydrates. It’s designed to fuel your body, keep hunger at bay, and support your fitness goals. You can serve the chicken marinara for a hearty lunch or dinner, and the protein shake makes an excellent breakfast or post-workout snack. The best part? Both components are quick to prepare, making healthy eating a sustainable habit rather than a chore.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients before you start cooking makes the whole process smoother and more enjoyable. This list focuses on wholesome, readily available items that contribute to both flavor and nutrition.

INGREDIENTS:

• 1.5 pounds boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1/2 cup chicken broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional)
• Salt and black pepper to taste
• Fresh parsley, chopped (for garnish)
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 2 tablespoons natural peanut butter
• 1/2 banana (optional, for sweetness and creaminess)
• 1/2 cup ice cubes

For the chicken, you can easily substitute boneless, skinless chicken thighs if you prefer a slightly richer flavor. If you don’t have fresh garlic, a teaspoon of garlic powder can work in a pinch for the marinara. For the protein shake, feel free to use any milk alternative you prefer, such as soy milk or oat milk, and your favorite brand of vanilla protein powder. If you’re not a fan of peanut butter, almond butter or cashew butter are excellent alternatives.

Time Needed From Start To Finish

This meal plan is designed for efficiency, ensuring you can enjoy delicious, healthy meals even on your busiest days.

• Prep time for Chicken Marinara: 15 minutes
• Cook time for Chicken Marinara: 20 minutes
• Prep time for Peanut Butter Protein Shake: 5 minutes
• Total Time: Approximately 40 minutes (if preparing both sequentially)

How To Make It Step By Step With Visual Cues

Follow these simple steps to create your flavorful chicken marinara and satisfying peanut butter protein shake.

1. Prepare the Chicken Marinara Base: Heat olive oil in a large skillet or pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant, being careful not to burn it.
2. Add Tomatoes and Seasonings: Pour in the crushed tomatoes and chicken broth. Stir in the dried oregano, dried basil, and red pepper flakes (if using). Season with salt and black pepper to taste. Bring the sauce to a gentle simmer.
3. Cook the Chicken: While the sauce is simmering, cut the chicken breasts into 1-inch cubes. Add the chicken pieces directly to the simmering marinara sauce. Ensure the chicken is fully submerged.
4. Simmer and Thicken: Reduce the heat to low, cover the skillet, and let the chicken marinara simmer for 15-20 minutes, or until the chicken is cooked through and tender, and the sauce has slightly thickened. Stir occasionally to prevent sticking. The chicken should be opaque throughout.
5. Make the Peanut Butter Protein Shake: While the chicken marinara simmers, combine the almond milk, vanilla protein powder, natural peanut butter, optional banana, and ice cubes in a blender.
6. Blend the Shake: Blend on high speed until completely smooth and creamy. If it’s too thick, add a splash more almond milk; if too thin, add a few more ice cubes.
7. Serve the Marinara: Once the chicken is cooked, remove the skillet from the heat. Garnish the chicken marinara with fresh chopped parsley before serving.
8. Enjoy: Serve the chicken marinara warm, perhaps alongside a simple green salad or steamed vegetables. Enjoy the peanut butter protein shake immediately.

Easy Variations And Serving Ideas That Fit Real Life

This meal plan is incredibly versatile and can be adapted to suit various tastes and occasions. For the chicken marinara, you can add a handful of spinach or chopped bell peppers during the last 5 minutes of cooking for extra vegetables. If you have picky eaters, you can blend the marinara sauce until smooth before adding the chicken to hide any onion or garlic bits. Serve the chicken marinara over zucchini noodles, whole wheat pasta, or brown rice for a complete meal. It also makes a fantastic filling for lettuce wraps. For a party or buffet, keep the chicken marinara warm in a slow cooker and provide small bowls for individual servings.

The peanut butter protein shake is already a hit, but you can make it even more appealing. For kids, a tiny drizzle of chocolate syrup on top can make it feel like a treat. You can also add a tablespoon of chia seeds or flax seeds for extra fiber and omega-3s. For a thicker, dessert-like shake, use a frozen banana. A sprinkle of cinnamon or a dash of vanilla extract can also enhance the flavor.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have common pitfalls. Knowing what to watch out for can help you achieve perfect results every time.

• Overcooking the Chicken: Chicken breasts can dry out quickly. Keep an eye on the cooking time for the marinara; 15-20 minutes of simmering is usually sufficient. The chicken should be tender but not stringy. You can also cut the chicken into slightly larger pieces to help prevent it from drying out.
• Bland Marinara Sauce: Don’t skip the seasoning! Taste the sauce after adding the crushed tomatoes and adjust salt and pepper as needed. A pinch of sugar can also help balance the acidity of the tomatoes if it tastes too tart.
• Thin or Watery Marinara: Ensure your sauce simmers gently, uncovered for the last few minutes if it seems too thin. This allows some of the liquid to evaporate and the sauce to thicken naturally.
• Gritty Protein Shake: Make sure to blend your protein shake long enough. A good 30-60 seconds on high speed should ensure a smooth, lump-free consistency, especially if you’re adding ice or banana.
• Using Sugary Peanut Butter: For clean eating and fat loss, opt for natural peanut butter with no added sugar or oils. Check the ingredient list to ensure it only contains peanuts and maybe a little salt.

How To Store It And Make It Ahead Without Ruining Texture

Both components of this meal plan are excellent for meal prepping, saving you time during busy weekdays.

The chicken marinara can be made entirely ahead of time. Once cooked, allow it to cool completely before transferring it to an airtight container. It will keep well in the refrigerator for up to 3-4 days. To reheat, gently warm it on the stovetop over medium-low heat, adding a splash of chicken broth or water if it seems too thick. You can also microwave individual portions until heated through. For longer storage, the chicken marinara freezes beautifully for up to 3 months. Thaw overnight in the refrigerator before reheating.

The peanut butter protein shake is best enjoyed immediately for optimal texture and freshness. However, you can prep the dry ingredients (protein powder, peanut butter) in individual containers or bags if you’re making multiple shakes for the week. When ready to drink, simply add the liquid, banana (if using), and ice to the blender and blend. If you absolutely need to make it ahead, store it in an airtight container in the refrigerator for no more than 24 hours, and give it a good shake or quick blend before serving as it may separate slightly.

Questions People Always Ask Before Making This Recipe

Can I use ground chicken instead of cubed chicken breast for the marinara?

Yes, absolutely! Brown the ground chicken in the skillet before adding the onions and garlic, then proceed with the recipe as written. This is a great variation.

What if I don’t have chicken broth for the marinara?

You can use water as a substitute, but chicken broth adds more depth of flavor. Vegetable broth is also a good alternative.

Can I make the marinara spicier?

Certainly! Increase the amount of red pepper flakes to your liking, or add a

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.