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 (1225cal, 105g protein, 50g net carbs, 61g fat, 14g fiber per day) cannot be customized.
Day 1
1200cal, 112g protein, 51g net carbs, 54g fat, 15g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 serving(s) (438cal, 41p, 22c, 18f)
8 oz (320cal, 51p, 1c, 13f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 2
1200cal, 113g protein, 52g net carbs, 52g fat, 16g fiber
1/2 serving(s) (182cal, 13p, 2c, 14f)
1 grapefruit (119cal, 2p, 23c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (130cal, 2p, 18c, 4f)
8 oz (320cal, 51p, 1c, 13f)
2 cup(s) (140cal, 5p, 4c, 9f)
Day 3
1250cal, 103g protein, 44g net carbs, 68g fat, 15g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz steak (385cal, 36p, 4c, 25f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 4
1250cal, 103g protein, 44g net carbs, 68g fat, 15g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
6 oz steak (385cal, 36p, 4c, 25f)
1 cup(s) (97cal, 4p, 13c, 1f)
Day 5
1225cal, 100g protein, 48g net carbs, 65g fat, 12g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 serving(s) (374cal, 39p, 33c, 8f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 6
1225cal, 101g protein, 57g net carbs, 61g fat, 13g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
8 oz pork (450cal, 41p, 5c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 breakfast chop(s) (329cal, 26p, 12c, 19f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 7
1225cal, 101g protein, 57g net carbs, 61g fat, 13g fiber
1 serving(s) (198cal, 20p, 2c, 12f)
3/4 serving(s) (44cal, 1p, 7c, 0f)
8 oz pork (450cal, 41p, 5c, 28f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 breakfast chop(s) (329cal, 26p, 12c, 19f)
1 serving(s) (174cal, 12p, 25c, 1f)
Grocery List (47 items)
Poultry Products
Boneless skinless chicken breast, raw
1 2/3 lbs (758g)
Spices and Herbs
Salt
3/4 oz (21g)
Black pepper
1/4 oz (8g)
Garlic powder
1 tsp (4g)
Chili powder
2 1/2 tsp (7g)
Fresh basil
6 leaves (3g)
Ground coriander
1/2 tbsp (3g)
Ground cumin
5 g (5g)
Seasoning salt
2 dash (2g)
Cayenne pepper
2 dash (0g)
Onion powder
1/4 tbsp (2g)
Paprika
1/4 tbsp (2g)
Fats and Oils
Olive oil
2 oz (57mL)
Oil
2 oz (62mL)
Vegetables and Vegetable Products
Frozen broccoli
5 1/2 cup (501g)
Frozen mixed veggies
1 lbs (412g)
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Tomatoes
5 medium whole (2-3/5" dia) (631g)
Onion
3/8 medium (2-1/2" dia) (43g)
Zucchini
1/2 medium (98g)
Other
Stir-fry sauce
2 tbsp (34g)
Teriyaki sauce
2 3/4 tbsp (41mL)
Mixed greens
2 cup (60g)
Coleslaw mix
3/8 package (14 oz) (159g)
Beef Products
Flank steak, raw
6 oz (170g)
Sirloin steak, raw
3/4 lbs (340g)
Dairy and Egg Products
Eggs
14 large (700g)
Butter
1/8 stick (13g)
Whole milk
2 tbsp (31mL)
Lowfat cottage cheese
1 1/4 cup (283g)
Cheddar cheese
3 tbsp, shredded (21g)
Fruits and Fruit Juices
Grapefruit
2 large (approx 4-1/2" dia) (664g)
Green olives
6 large (26g)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1/2 fl oz (18mL)
Fruit juice
8 fl oz (240mL)
Grapes
1 1/2 cup (138g)
Sweets
Honey
1 tbsp (21g)
Finfish and Shellfish Products
Canned tuna
2 can (~6 oz) (344g)
Salmon
6 oz (170g)
Beverages
Water
2 1/2 cup(s) (564mL)
Cereal Grains and Pasta
Instant couscous, flavored
1/4 box (5.8 oz) (41g)
All-purpose flour
4 tbsp (31g)
Pork Products
Pork chop, bone-in
2 breakfast chop (224g)
Pork shoulder
1 lbs (454g)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Soups, Sauces, and Gravies
Vegetable broth
1/6 cup(s) (mL)
dinner prep - 2 days
1. Simple chicken breast
320 cals, 51p, 1c, 13f (per meal)
1 lbs (448g)
1 tsp (6g)
1 tsp, ground (2g)
1 tbsp (15mL)
2 dash (1g)
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Olive oil drizzled broccoli
140 cals, 5p, 4c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 1 days
1. Beef and vegetable stir fry
440 cals, 41p, 22c, 18f (per meal)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 10oz package (142g)
2 tbsp (34g)
6 oz (170g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed steak and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove steak and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return steak to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until steak is fully cooked.
6
Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
180 cals, 13p, 2c, 14f (per meal)
2 large (100g)
1 dash (1g)
1 dash, ground (0g)
1 tsp (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
6 cherry tomatoes (102g)
1 tsp (5mL)
2 dash (2g)
6 large (26g)
2 dash (0g)
1 tsp (3g)
6 oz (170g)
6 leaves (3g)
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. Sweet potato wedges
130 cals, 2p, 18c, 4f (per meal)
1 tsp (6mL)
1/2 sweetpotato, 5" long (105g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
dinner prep - 2 days
1. Teriyaki steak bites
385 cals, 36p, 4c, 25f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium high heat. Add steak cubes and cook for a couple minutes on each side until it is almost done to your liking.
2
Pour teriyaki sauce into the skillet and bring to a simmer. Cook for 1-2 minutes.
3
Serve.
2. Mixed vegetables
95 cals, 4p, 13c, 1f (per meal)
2 cup (270g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Chili and cheese omelet
215 cals, 15p, 1c, 17f (per meal)
4 dash (1g)
4 dash (1g)
2 large (100g)
1 tsp (5mL)
1 tbsp, shredded (7g)
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 cup (60g)
1/2 small (35g)
2 can (~6 oz) (344g)
1/2 cup, chopped (90g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
lunch prep - 1 days
1. Pan-fried salmon
410 cals, 35p, 0c, 30f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Bring the salmon to room temperature 10 minutes before cooking.
2
Warm a large nonstick skillet with oil over medium-low heat.
3
Season the fish with salt and pepper.
4
Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
2. Broccoli
45 cals, 4p, 3c, 0f (per meal)
1 1/2 cup (137g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Spiced chicken with couscous
375 cals, 39p, 33c, 8f (per meal)
1/2 tbsp (3g)
3/8 cup(s) (89mL)
1/4 tbsp (4mL)
1/4 box (5.8 oz) (41g)
1/2 medium (98g)
5 oz (140g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chicken and stir occasionally until it's mostly cooked through.
2
Add cumin and a pinch of salt and stir to coat the chicken and cook for another minute or two. Transfer chicken to a plate and set aside.
3
Add zucchini to the skillet and saute for about 8 minutes until zucchini has softened and is lightly browned.
4
Add the water to the skillet to deglaze and once it starts to boil, turn off the heat and stir in the couscous (and flavoring packet if it came with one). Let it sit for 3-5 minutes to allow the couscous to rehydrate.
5
Add the chicken back and serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. High protein scrambled eggs
200 cals, 20p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
dinner prep - 2 days
1. Pan-fried pork chops
330 cals, 26p, 12c, 19f (per meal)
2 dash (2g)
1/4 tbsp (4g)
2 tbsp (30mL)
2 dash (0g)
4 tbsp (31g)
2 breakfast chop (224g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Salt and pepper both sides of the pork chops.
2
Combine the flour and some cayenne, salt and black pepper. Dredge each side of the pork chops in the flour mixture, and then set aside on a plate.
3
Heat the canola oil over medium to medium-high heat. Add the butter. When the butter is melted and the butter/oil mixture is hot, cook 3 pork chops at a time, 2 to 3 minutes on the first side. Flip and cook until the chops are golden brown on the other side, 1 to 2 minutes (make sure no pink juices remain). Remove to a plate and repeat with the remaining pork chops.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Pulled pork & slaw bowl
450 cals, 41p, 5c, 28f (per meal)
1 lbs (454g)
3/8 package (14 oz) (159g)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/4 tbsp (2g)
1/6 cup(s) (mL)
Recipe has been scaled from original by 0.4x. Adjust cook times and pan sizes accordingly.
1
Rub the seasonings on all sides of the meat.
2
Place pork in a slow cooker and pour the broth around it.
3
Cook in the slow cooker for 4 hours on high or 8 hours on low. When done, pork should shred relatively easily with two forks. If it doesn't, it needs more time.
4
When pork is done, transfer to a bowl and shred with two forks. Add in the broth and mix well.
5
Serve pork with a side of coleslaw.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.