Chicken, Rice and Veggies

4oz chicken breast, weighed before cooking (120 cal, 25g protein), 1/2 cup brown rice, steamed (100 cal, 2g protein), 1/2 cup broccoli, steamed and chopped (27 cal, 2g protein), 1/2 cup carrots, sliced and steamed (27 cal, 0.6g protein), 1 tsp of melted butter (35 cal) to cook the chicken in. 

Total: 309 cal, 29.6g protein

Stir Fry Tofu

1/2 cup broccoli (27 cal, 2g protein), 1/2 cup carrots, sliced (27 cal, 0.6 g protein), 1/2 cup cauliflower (12 cal, 1g protein), 1/2 cup sugar snap peas (13 cal, .88g protein), 2 oz tofu (154 cal, 9.8g protein)

Total: 233 cal, 14.28g protein

Salad

1/4 cup cubed avocado (60 cal, 0.8g protein), 2 cups spring mix (20 cal, 1g protein), 1/2 cup soy beans, unshelled (75 cal, 6g protein), 1 mandarin, sliced (40 cal, 1g protein), 1 hard boiled egg, sliced (70 cal, 6g protein), 1 tbsp balsamic vinaigrette (30 cal)

Total: 295 cal, 14.8g protein