Joanna Wolfe – 3 Day Example Meal Plan

Joanna Wolfe – 3 Day Example Meal Plan

120gDaily Protein Target
2Main Meals
1–2Snacks Per Day
5 PMEating Window Closes
Coach Notes

The target is 120g of protein per day, spread across two main meals and one to two snacks. Days 1 and 2 are home-cook days - the components are batch-friendly so prep in bulk and keep in the fridge. Day 3 is a full convenience day with realistic options from places you already eat. The eating window closes at 5 PM - this is the single biggest lever for fat loss and it works best when the food is already planned. Treats/snacks are built into the plan on purpose. Enjoy them.

Meal Schedule
01 Day 1 Home Cook
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Meal 1
Upgraded Grits Bowl
¾ cup cooked grits · 3 eggs (scrambled or fried) · 1 Al Fresco chicken sausage patty · ½ cup home-cooked black beans · 1oz cheddar or pepper jack melted in · homemade pico de gallo · avocado mash · hot sauce to taste
⟳ Beans batch-cook in the Instant Pot - keep pico in the fridge. Easay to throw together.
~50g protein
Snack
Siggi's Berry Bowl
1 × 5.3oz Siggi's plain skyr · ¾ cup strawberries or raspberries · 1 tbsp honey · ¼ cup dark chocolate sea salt granola clusters
⟳ Ready in 2 minutes - the honey and granola clusters are your treat here
~19g protein
Meal 2
Turkey Bowl
4oz Boar's Head Ovengold turkey breast · ¾ cup cottage cheese (served alongside or mixed in) · kale base with cucumber, cherry tomatoes, pickled red onions, broccoli sprouts, artichoke hearts · 2 tbsp pumpkin seeds · dressing: olive oil (just a splash), lemon juice, Dijon mustard, salt and pepper
⟳ Put together in advance - kale holds up better than romaine when dressed ahead. Turkey and cottage cheese pre-portioned in the fridge.
~50g protein
Optional Snack
Afternoon Treat - if hungry, not if not
12–15 macadamia nuts · ½ cup raspberries
~2g protein
Daily protein total: ~119g
02 Day 2 Home Cook
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Meal 1
Veg Omelette with Chicken Sausage
3-egg omelette · 1 Al Fresco chicken sausage patty (sliced) · filling: zucchini, onion, bell pepper, spinach cooked in a splash of olive oil · ½ cup chickpeas sautéed in with the veg · 40g feta crumbled on top · side: 1 orange or 2 clementines
⟳ Cook a big batch of zucchini, onion, and bell pepper at the start of the week - keeps 4 days in the fridge and goes in in 2 minutes. Use canned chickpeas, drained and rinsed.
~45g protein
Snack
Cottage Cheese Bowl
¾ cup cottage cheese · 30g broccoli sprouts · 2 tbsp pumpkin seeds · drizzle of olive oil · squeeze of lemon · black pepper
⟳ Desk-friendly and ready in under 5 minutes
~27g protein
Meal 2
Batch Chicken · Homemade Coleslaw · Black Beans
5oz baked or air-fryer chicken breast (skinless) · large homemade coleslaw: cabbage, carrot, broccoli stem - apple cider vinegar dressing · ½ cup black beans · ½ avocado
⟳ Chicken bakes in 22 minutes and makes 3–4 servings. Coleslaw keeps 3–4 days in the fridge. Once the chicken is done, this meal comes together in 5 mins.
~54g protein
Optional Snack
Afternoon Treat - pick one
Option A: 4oz blueberries + 1oz macadamia nuts  ·  Option B: ¼ cup granola clusters + small handful raspberries
~2g protein
Daily protein total: ~126g
03 Day 3 Convenience
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Meal 1
Chick-fil-A - 8 or 12-piece Grilled Nuggets
8 or 12-piece grilled nuggets (12 piece will have more protein) · kale side salad · apple slices or fruit cup · water or sparkling water
~41g protein
Snack
Deli Counter
3oz Boar's Head turkey sliced at the deli counter · 2× Tillamook Colby Jack bites or 1 string cheese · 1 hard-boiled egg · piece of fruit or a berries cup from the checkout area
⟳ Harris Teeter, Whole Foods, Publix etc... - this is all easy to grab on the go
~28g protein
Meal 2
Restaurant - Two Options
Indian (your favourite): Order chicken tikka or tandoori chicken instead of Chicken 65 - same cuisine, much better protein return. Add dal makhani or lentil soup and raita on the side. Skip or halve the naan; ask for extra saag or veg instead.

Mexican: Chicken fajita bowl - grilled chicken, black beans, guac, pico, sour cream. Swap rice for extra veg or salad. Skip the tortilla or one small corn tortilla only.
~48–54g protein
Daily protein total: ~117–123g
Shopping List - Days 1 & 2

Proteins

  • Eggs (1 dozen)
  • Al Fresco chicken sausage patties
  • Boar's Head Ovengold turkey breast
  • Chicken breast (skinless, 1–1.5 lb)
  • Siggi's plain skyr (2–3 pots)
  • Cottage cheese (1 tub)
  • Feta cheese (small block)

Produce

  • Kale (large bag or bunch)
  • Broccoli sprouts
  • Zucchini (2–3)
  • Onion + bell peppers
  • Spinach (bag)
  • Cherry tomatoes
  • Cucumber
  • Avocados (2–3)
  • Oranges or clementines
  • Strawberries + raspberries
  • Blueberries
  • Lemons
  • Cabbage + carrots (for coleslaw)

Dairy & Fridge

  • Cheddar or pepper jack (block)
  • Tillamook Colby Jack bites
  • Pickled red onions
  • Marinated artichoke hearts
  • Pico de gallo (or tomatoes + jalapeño + onion + cilantro)

Pantry & Staples

  • Black beans (dried or canned)
  • Chickpeas (canned)
  • Grits
  • Pumpkin seeds / pepitas
  • Macadamia nuts
  • Dark choc sea salt granola clusters
  • Olive oil
  • Apple cider vinegar
  • Dijon mustard
  • Hot sauce
Joanna Wolfe  ·  3 Day Example Meal Plan
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