Meal plan with over 100g protein
In just a few clicks, generate your own meal plan with over 100g protein or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1175cal, 113g protein, 49g net carbs, 52g fat, 17g fiber per day) cannot be customized.
Day 1
1300cal, 136g protein, 35g net carbs, 60g fat, 17g fiber
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
2/3 serving(s) (300cal, 35p, 7c, 13f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
9 oz (349cal, 57p, 3c, 12f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 2
1175cal, 127g protein, 45g net carbs, 46g fat, 19g fiber
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
6 oz (234cal, 40p, 2c, 7f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (107cal, 3p, 4c, 8f)
9 oz (349cal, 57p, 3c, 12f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 3
1175cal, 119g protein, 39g net carbs, 53g fat, 19g fiber
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 egg(s) (69cal, 6p, 0c, 5f)
10 oz (370cal, 64p, 2c, 12f)
2 carrots(s) (106cal, 1p, 10c, 5f)
4 1/2 oz (318cal, 31p, 12c, 15f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 4
1200cal, 108g protein, 38g net carbs, 61g fat, 16g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 carrot(s) (27cal, 1p, 4c, 0f)
9 oz (449cal, 60p, 6c, 19f)
1 serving(s) (76cal, 2p, 5c, 5f)
4 1/2 oz (318cal, 31p, 12c, 15f)
2 serving(s) (125cal, 2p, 9c, 7f)
Day 5
1150cal, 101g protein, 29g net carbs, 63g fat, 17g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 carrot(s) (27cal, 1p, 4c, 0f)
2 serving(s) (356cal, 43p, 4c, 18f)
1 slice(s) (115cal, 4p, 12c, 5f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
Day 6
1150cal, 100g protein, 80g net carbs, 40g fat, 16g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1/4 cucumber (15cal, 1p, 3c, 0f)
2 link (254cal, 28p, 4c, 14f)
2 serving(s) (98cal, 9p, 7c, 0f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 7
1150cal, 100g protein, 80g net carbs, 40g fat, 16g fiber
2 quiche(s) (192cal, 13p, 10c, 11f)
1/4 cucumber (15cal, 1p, 3c, 0f)
2 link (254cal, 28p, 4c, 14f)
2 serving(s) (98cal, 9p, 7c, 0f)
1/2 cup brown rice, cooked (115cal, 2p, 23c, 1f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Grocery List (57 items)
Fats and Oils
Olive oil
1 oz (35mL)
Oil
1 1/2 oz (46mL)
Salad dressing
1 1/2 tbsp (23mL)
Spices and Herbs
Garlic powder
1/4 oz (6g)
Salt
1/2 oz (12g)
Black pepper
3 g (3g)
Cayenne pepper
1 1/2 dash (0g)
Paprika
1 1/2 dash (0g)
Thyme, dried
1/2 g (0g)
Lemon pepper
2 tsp (4g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Dry mustard powder
1/3 tsp (1g)
Ground cumin
4 dash (1g)
Onion powder
4 dash (1g)
Fruits and Fruit Juices
Lime juice
1 1/4 fl oz (39mL)
Avocados
2/3 avocado(s) (138g)
Green olives
9 large (40g)
Lemon juice
1/4 tbsp (4mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1808g)
Vegetables and Vegetable Products
Frozen green beans
4 cup (484g)
Carrots
4 2/3 medium (286g)
Beets, precooked (canned or refrigerated)
2 2/3 oz (76g)
Frozen sugar snap peas
2/3 cup (96g)
Onion
1 1/2 medium (2-1/2" dia) (164g)
Bell pepper
3 large (492g)
Tomatoes
2 medium whole (2-3/5" dia) (230g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Frozen chopped spinach
4 tbsp (39g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Fresh parsley
2 sprigs (2g)
Frozen broccoli
2 package (568g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/3 tsp (0mL)
Chicken broth
2 cup(s) (mL)
Dairy and Egg Products
String cheese
2 stick (56g)
Lowfat greek yogurt
6 tbsp (105g)
Whole milk
1 cup (259mL)
Eggs
10 1/3 large (517g)
Butter
1/6 stick (19g)
Swiss cheese
1/3 cup, shredded (36g)
Legumes and Legume Products
Roasted peanuts
2 tbsp (18g)
Hummus
1 1/2 tbsp (23g)
Soy sauce
1/2 tsp (3mL)
Beverages
Protein powder
3/4 scoop (1/3 cup ea) (23g)
Water
1 cup(s) (218mL)
Other
Cacao powder
1 1/2 tbsp (9g)
Mixed greens
1 1/2 cup (45g)
Sesame oil
1/2 tsp (3mL)
Nut and Seed Products
Chia seeds
3 tbsp (43g)
Almonds
2 2/3 oz (76g)
Cereal Grains and Pasta
Brown rice
1/2 cup (87g)
All-purpose flour
1/4 cup(s) (31g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Finfish and Shellfish Products
Tilapia, raw
1/2 lbs (252g)
Canned tuna
1 can (172g)
Baked Products
Bread
2 1/3 slice (75g)
Sausages and Luncheon Meats
Chicken sausage, cooked
4 link (336g)
dinner prep - 2 days
1. Spicy garlic lime chicken breast
350 cals, 57p, 3c, 12f (per meal)
3/4 tbsp (11mL)
1/2 tbsp (5g)
2 1/4 tbsp (34mL)
1/2 tsp (3g)
1 1/2 dash, ground (0g)
1 1/2 dash (0g)
3/4 dash (0g)
1 1/2 dash, ground (0g)
18 oz (504g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together salt, black pepper, cayenne, paprika, and thyme.
2
Sprinkle spice mixture generously on both sides of chicken breasts.
3
Heat olive oil in a skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side.
4
Sprinkle with the garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.
2. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
300 cals, 35p, 8c, 14f (per meal)
1/3 lbs (149g)
1/3 tsp (0mL)
1 1/3 dash, leaves (0g)
2 tsp (10mL)
1/3 medium (20g)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
breakfast prep - 3 days
1. Chocolate avocado chia pudding
195 cals, 15p, 7c, 9f (per meal)
3/4 scoop (1/3 cup ea) (23g)
6 tbsp (105g)
1 1/2 slices (38g)
1 1/2 tbsp (9g)
3/4 cup (180mL)
3 tbsp (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Hummus crusted chicken
235 cals, 40p, 2c, 7f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Serve.
2. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2 tsp (9g)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
1 tsp (5g)
2 tbsp (24g)
3/4 dash (1g)
1/4 cup(s) (59mL)
3/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 2 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/2 lbs (252g)
6 tbsp, slivered (41g)
1/4 cup(s) (31g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
1 tbsp (15mL)
1 medium (2-1/2" dia) (110g)
2 large (328g)
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Roasted carrots
105 cals, 1p, 10c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Carrot sticks
25 cals, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Chicken egg drop soup
355 cals, 43p, 4c, 18f (per meal)
1/2 tsp (3mL)
4 oz (113g)
2 cup(s) (mL)
2 large (100g)
1/2 tsp (3mL)
1/2 tsp (3mL)
4 tbsp (39g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil (note, not the sesame oil) to the bottom of a pot over medium heat. Add the chicken and cook until browned and cooked through.
2
Add broth, soy sauce, and sesame oil to the pot and bring to a boil. Meanwhile, beat eggs in a cup and aside.
3
Add in the frozen spinach and cook until softened. Return to a boil.
4
Stir gently, while slowly pouring in the egg. Cook for about 1-2 minutes.
5
Season with salt/pepper to taste and serve.
2. Simple garlic bread
115 cals, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
breakfast prep - 2 days
1. Easy mini quiche
190 cals, 13p, 10c, 11f (per meal)
1 1/3 large (67g)
1/3 cup (80mL)
1/3 tsp (1g)
1/3 cup, shredded (36g)
1 1/3 slice (43g)
1/3 medium (2-1/2" dia) (37g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
dinner prep - 2 days
1. Spiced chicken tabbouleh bowl
360 cals, 44p, 32c, 5f (per meal)
3/4 lbs (336g)
1/2 box (5.8 oz) (82g)
1/4 tsp (1mL)
4 dash (1g)
1/4 cucumber (8-1/4") (75g)
1/2 roma tomato (40g)
2 sprigs (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
lunch prep - 2 days
1. Chicken sausage
255 cals, 28p, 4c, 14f (per meal)
4 link (336g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Quickly heat on stove top, grill, or microwave and enjoy.
2. Brown rice
115 cals, 2p, 23c, 1f (per meal)
1/3 cup (63g)
2 dash (1g)
2/3 cup(s) (158mL)
2 dash, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.