full day of eats (6/7/25)

My meals weren’t super aesthetic this day, but they worked — quick, filling, and packed with protein to keep me going through workouts, work, and toddler life!

I kept things super simple and realistic. If you’re trying to hit your protein goals without spending hours cooking or overthinking it, here’s what a day of eating looked like for me — including snacks like Wilde Protein Chips that are always stocked in my pantry.

Let’s get into it 👇

Breakfast: Bagel Egg White Sammie

The ultimate grab-and-go breakfast!

What you’ll need:

• 1 Royo bagel (I used plain or everything)

• 1/2 cup liquid egg whites

• 1 slice Horizon Organic American cheese

• 2 turkey sausage links (I like AmyLu)

How to make it:

1. Toast your bagel.

2. Scramble or microwave the egg whites.

3. Heat the sausage links and slice in half lengthwise.

4. Layer it all up with a slice of cheese and assemble into the best little protein-packed sammie.

Macros: ~32g protein | 28g carbs | 14g fat

I just made 6 of these on Sunday and ate them throughout the week!

Lunch: Turkey Roll-Ups + Cottage Cheese, Wilde Chips & Fruit

This one’s more of a snack plate situation, but it always hits.

What’s on the plate:

• 4 slices of deli turkey breast

• 2 slices reduced-fat cheddar cheese

• 2 dill pickle spears (rolled up in the turkey & cheese)

• 1/2 cup Good Culture cottage cheese

• 1 handful of berries or whatever fruit I have on hand

• 1 serving Wilde Protein Chips (my go-to is Chicken & Waffles or BBQ)

Macros: ~38g protein | 25g carbs | 13g fat

Afternoon Snack: 7-Minute Jammy Egg

Sometimes simple is best. I’ll boil a few eggs on the weekend and snack on them throughout the week.

How to make it:

1. Bring water to a boil.

2. Gently add eggs and boil for exactly 7 minutes.

3. Transfer to an ice bath for 5–10 minutes. Peel and enjoy with salt & pepper or Everything But the Bagel seasoning.

Macros (1 egg): ~6g protein | 1g carbs | 5g fat

Dinner: Buffalo Chicken Salad Lettuce Wraps + Carrot Fries

Creamy, spicy, crunchy, and super satisfying.

Buffalo Chicken Salad Wraps (Serves 3)

Ingredients:

• 2 (12.5 oz) cans chicken breast, drained

• 3 tbsp light mayo

• 4 tbsp nonfat Greek yogurt

• 3 tbsp buffalo sauce

• 4 tbsp diced red onion

• 4 tbsp reduced-fat shredded cheddar

• 4 tbsp Bolthouse Farms Classic Ranch

• 6 butter lettuce cups

Instructions:

1. Mix everything (except ranch + lettuce) in a bowl.

2. Spoon into lettuce cups and drizzle with ranch.

3. Top with green onion or chopped celery if you’re feeling fancy.

Macros (per serving, 2 wraps): ~28g protein | 4g carbs | 10g fat

Carrot Fries

Ingredients:

• 2 large carrots, peeled & sliced into fries (or I just use the precut carrot sticks)

• 1 tsp olive oil

• Seasoning: garlic powder, paprika, onion powder, salt

Instructions:

1. Toss carrots in oil and seasoning.

2. Air fry at 400°F for 10–12 minutes, shaking halfway.

Macros (1/2 the batch): ~3g protein | 15g carbs | 5g fat

Dessert: High-Protein Banana Pudding

Linking the recipe here!