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 (1200cals, 112g protein, 69g net carbs, 45g fat 17g fiber per day) cannot be customized.
Day 1
1250cals, 122g protein, 73g net carbs, 46g fat 13g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 chop(s) (308cal, 42p, 8c, 11f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 2
1175cals, 114g protein, 53g net carbs, 48g fat 16g fiber per day
1 tomato(es) (129cal, 8p, 5c, 8f)
1 serving(s) (61cal, 1p, 3c, 5f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 chop(s) (308cal, 42p, 8c, 11f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
1 serving(s) (375cal, 45p, 8c, 18f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 3
1250cals, 100g protein, 75g net carbs, 50g fat 24g fiber per day
2 serving(s) (116cal, 1p, 18c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 sandwich(es) (370cal, 28p, 25c, 14f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 serving(s) (375cal, 45p, 8c, 18f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 4
1200cals, 102g protein, 111g net carbs, 31g fat 20g fiber per day
2 serving(s) (116cal, 1p, 18c, 1f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (333cal, 40p, 20c, 8f)
1 serving(s) (190cal, 3p, 14c, 12f)
1 1/2 serving(s) (441cal, 44p, 46c, 7f)
Day 5
1225cals, 102g protein, 98g net carbs, 38g fat 20g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 serving(s) (61cal, 7p, 0c, 4f)
1 serving(s) (333cal, 40p, 20c, 8f)
1 serving(s) (190cal, 3p, 14c, 12f)
1 1/2 serving(s) (441cal, 44p, 46c, 7f)
Day 6
1175cals, 121g protein, 38g net carbs, 52g fat 14g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 serving(s) (61cal, 7p, 0c, 4f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (106cal, 3p, 16c, 2f)
8 oz (316cal, 51p, 1c, 12f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Day 7
1175cals, 121g protein, 38g net carbs, 52g fat 14g fiber per day
1 toast(s) (193cal, 8p, 18c, 7f)
1 serving(s) (61cal, 7p, 0c, 4f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (106cal, 3p, 16c, 2f)
8 oz (316cal, 51p, 1c, 12f)
1 1/2 cup(s) (105cal, 4p, 3c, 7f)
Grocery List (54 items)
Baked Products
Pita bread
2 pita, small (4" dia) (56g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
1/3 lbs (160g)
Spices and Herbs
Garlic salt
1/2 dash (0g)
Black pepper
3 1/2 g (3g)
Salt
1/3 oz (9g)
Dijon mustard
1/2 tbsp (8g)
Fresh basil
1/2 cup leaves, whole (12g)
Paprika
2 dash (1g)
Soups, Sauces, and Gravies
Condensed cream of mushroom soup
1/2 11oz can (155g)
Pesto sauce
1 1/2 tbsp (24g)
Vegetables and Vegetable Products
Mushrooms
4 oz (113g)
Onion
5/8 medium (2-1/2" dia) (64g)
Frozen mixed veggies
1 cup (135g)
Tomatoes
3 1/2 medium whole (2-3/5" dia) (446g)
Kale leaves
2 cup, chopped (80g)
Frozen sugar snap peas
2 2/3 cup (384g)
Serrano pepper
2 pepper(s) (12g)
Garlic
2 clove(s) (6g)
Shallots
1/2 shallot (57g)
Frozen broccoli
22 oz (628g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Fresh spinach
1/3 10oz package (96g)
Potatoes
1/2 lbs (227g)
Pork Products
Pork chop, bone-in
2 chop (356g)
Pork tenderloin, raw
3/4 lbs (340g)
Fats and Oils
Oil
1 2/3 oz (52mL)
Salad dressing
1 1/2 tbsp (23mL)
Olive oil
1 oz (36mL)
Raspberry walnut vinaigrette
2 3/4 tbsp (41mL)
Balsamic vinaigrette
4 tbsp (60mL)
Other
Mixed greens
1 3/4 cup (53g)
Cottage cheese & fruit cup
2 container (340g)
Guacamole, store-bought
6 tbsp (93g)
Italian seasoning
4 dash (2g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lbs (680g)
Boneless skinless chicken thighs
2 lbs (964g)
Dairy and Egg Products
Eggs
2 large (100g)
String cheese
2 stick (56g)
Romano cheese
1/2 tbsp (3g)
Egg whites
3/4 cup (182g)
Parmesan cheese
1 tbsp (5g)
Legumes and Legume Products
Soy sauce
1 tbsp (15mL)
Roasted peanuts
3 tbsp (27g)
Refried beans
3/4 cup (182g)
Sweets
Sugar
1 tsp (4g)
Finfish and Shellfish Products
Canned tuna
1/2 can (86g)
Shrimp, raw
3/4 lbs (341g)
Fruits and Fruit Juices
Avocados
1/4 avocado(s) (50g)
Lime juice
1/2 tsp (3mL)
Grapes
4 cup (368g)
Dried cranberries
2 3/4 tbsp (27g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 pouch (~5.6 oz) (119g)
Nut and Seed Products
Walnuts
2 3/4 tbsp, chopped (19g)
lunch prep - 2 days
1. Mushroom pork chops
308cal, 42p, 8c, 11f (per meal)
1/2 dash (0g)
1/2 11oz can (155g)
4 oz (113g)
1/2 medium (2-1/2" dia) (55g)
4 dash, ground (1g)
4 dash (3g)
2 chop (356g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season pork chops with salt, pepper, and garlic salt to taste.
2
In a large skillet, brown the chops over medium-high heat. Add the onion and mushrooms, and saute for one minute. Pour cream of mushroom soup over chops. Cover skillet, and reduce temperature to medium-low. Simmer 20 to 30 minutes, or until chops are cooked through.
2. Mixed vegetables
49cal, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
3. Pita bread
78cal, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
dinner prep - 1 days
1. Grilled chicken sandwich
460cal, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Egg and pesto stuffed tomato
130cal, 8p, 5c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Slice tops of tomatoes off and spoon out insides to make bowls.
3
Place tomatoes in a baking dish.
4
Put pesto in the bottom of each tomato and then crack an egg into each.
5
Season with salt and pepper.
6
Bake for 20 minutes.
7
Serve.
3. Sauteed Kale
61cal, 1p, 3c, 5f (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-low heat. Add kale and saute for a 3-5 minutes until kale has softened and become a little shiny. Serve with a pinch of salt and pepper.
dinner prep - 2 days
1. Thai basil chicken
375cal, 45p, 8c, 18f (per meal)
1/2 tbsp (8mL)
1/2 cup leaves, whole (12g)
1 tbsp (15mL)
1 tsp (4g)
2 pepper(s) (12g)
2 clove(s) (6g)
1/2 shallot (57g)
1 lbs (454g)
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 serrano, shallots, and garlic. Cook 1-2 minutes until fragrant. Stir in chicken and stir fry until chicken is cooked, about 7-10 minutes.
2
Stir in sugar and soy sauce. Simmer until liquid has reduced, 2-3 minutes.
3
Turn off heat, add basil, and stir until wilted. Serve.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Avocado tuna salad sandwich
370cal, 28p, 25c, 14f (per meal)
1/8 small (9g)
2 slice (64g)
1/2 can (86g)
1/4 avocado(s) (50g)
1/2 tsp (3mL)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
breakfast prep - 2 days
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 2 days
1. Shrimp-broccoli-rice bowl
441cal, 44p, 46c, 7f (per meal)
3 dash, ground (1g)
3 dash (2g)
3/4 lbs (341g)
3/4 package (213g)
3/4 pouch (~5.6 oz) (119g)
3/4 tbsp (11mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare the rice mix and broccoli according to the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together and serve.
lunch prep - 2 days
1. Pork-broccoli-sweet potato bowl
333cal, 40p, 20c, 8f (per meal)
2 tsp (10mL)
3/4 lbs (340g)
2 dash, ground (1g)
2 dash (2g)
1/2 package (142g)
1 sweetpotato, 5" long (210g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Cranberry spinach salad
190cal, 3p, 14c, 12f (per meal)
1/2 tbsp (3g)
2 2/3 tbsp (40mL)
1/2 6oz package (85g)
2 2/3 tbsp, chopped (19g)
2 2/3 tbsp (27g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
breakfast prep - 3 days
1. Southwest avocado toast
193cal, 8p, 18c, 7f (per meal)
1/8 cup(s) (4g)
4 tbsp (61g)
2 tbsp (31g)
1 slice(s) (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Scrambled egg whites
61cal, 7p, 0c, 4f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
lunch prep - 2 days
1. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Parmesan & pesto roasted potatoes
106cal, 3p, 16c, 2f (per meal)
1/2 lbs (227g)
1 tbsp (5g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
In a large bowl, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
dinner prep - 2 days
1. Balsamic chicken breast
316cal, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Olive oil drizzled broccoli
105cal, 4p, 3c, 7f (per meal)
1 tbsp (15mL)
3 cup (273g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. 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.