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

Generate 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: Sample plan

This sample plan (1225cal, 114g protein, 77g net carbs, 43g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner
Mon
Double chocolate protein shake, cottage cheese and pineapple
Chicken-broccoli-quinoa bowl, fruit juice
Turkey-green beans-rice bowl
Tue
Wed
Cajun tilapia, white rice, buttered green beans
Baked chicken thighs, roasted broccoli
Thu
Edamame
Fri
Sat
Cajun cod, flavored rice mix
Spicy garlic lime chicken breast, fruit juice, buttery white rice
Poultry Products
Boneless skinless chicken breast, raw
1 lb (448g)
Ground turkey, raw
2/3 lb (302g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Vegetables and Vegetable Products
Frozen broccoli
3 3/4 package (1065g)
Frozen green beans
28 oz (794g)
Edamame, frozen, shelled
6 cup (708g)
Other
Flavored quinoa mix
3/4 package (4.9 oz) (104g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Spices and Herbs
Salt
3/4 oz (20g)
Black pepper
1/5 oz (6g)
Cajun seasoning
3/8 oz (10g)
Garlic powder
1 tsp (3g)
Onion powder
1/4 tbsp (2g)
Thyme
2 dash, ground (0g)
Cayenne pepper
3/8 dash (0g)
Paprika
1/6 dash (0g)
Fats and Oils
Olive oil
1/2 oz (17mL)
Oil
1/2 oz (15mL)
Fruits and Fruit Juices
Fruit juice
20 fl oz (600mL)
Canned pineapple
6 tbsp, chunks (68g)
Lime juice
1/2 tbsp (8mL)
Beverages
Water
4 1/3 cup(s) (1026mL)
Sweets
Cocoa powder
1 tbsp (5g)
Dairy and Egg Products
Nonfat greek yogurt
6 tbsp (105g)
Lowfat cottage cheese
1 1/2 cup (339g)
Butter
2/3 stick (75g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Finfish and Shellfish Products
Tilapia, raw
3/4 lb (336g)
Cod, raw
9 oz (255g)
Cereal Grains and Pasta
Long-grain white rice
2/3 cup (123g)
lunch prep - 2 days
1. Chicken-broccoli-quinoa bowl
440 cals, 47p, 35c, 10f (per meal)
  • Boneless skinless chicken breast, raw, cubed
    3/4 lb (336g)
  • Frozen broccoli
    3/4 package (213g)
  • Flavored quinoa mix
    3/4 package (4.9 oz) (104g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Olive oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare the quinoa and broccoli according to the instructions on their packaging.
    2
    Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
    3
    Add the chicken to the skillet and cook 7-10 minutes until cooked through.
    4
    Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
    2. Fruit juice
    85 cals, 1p, 19c, 0f (per meal)
  • ,
  • Fruit juice
    6 fl oz (180mL)
  • breakfast prep - 3 days
    1. Double chocolate protein shake
    135 cals, 28p, 3c, 1f (per meal)
  • Water
    1 cup(s) (237mL)
  • Cocoa powder
    1 tsp (2g)
  • Nonfat greek yogurt
    2 tbsp (35g)
  • Protein powder, chocolate
    1 scoop (1/3 cup ea) (31g)
  • 1
    Put all ingredients in a blender.
    2
    Mix until well-blended. Add more water depending on your preferred consistency.
    3
    Serve immediately.
    2. Cottage cheese and pineapple
    95 cals, 14p, 6c, 1f (per meal)
  • Lowfat cottage cheese
    1 1/2 cup (339g)
  • Canned pineapple, drained
    6 tbsp, chunks (68g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Drain pineapple juice, and mix pineapple chunks with cottage cheese.
    2
    Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
    dinner prep - 2 days
    1. Turkey-green beans-rice bowl
    480 cals, 37p, 44c, 16f (per meal)
  • Black pepper
    1/3 tsp, ground (1g)
  • Salt
    1/3 tsp (2g)
  • Flavored rice mix
    2/3 pouch (~5.6 oz) (105g)
  • Ground turkey, raw
    2/3 lb (302g)
  • Frozen green beans
    2/3 package (10 oz) (189g)
  • Olive oil
    1 1/3 tsp (7mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Heat the oil in a skillet over medium heat. Add the turkey break it up and brown it until cooked through, stirring occasionally. Season with salt and pepper to taste.
    2
    Meanwhile, prepare the rice mix and green beans according to the instructions on the packages.
    3
    When everything is ready mix it all together (or keep separate) and serve.
    lunch prep - 3 days
    1. Cajun tilapia
    130 cals, 23p, 1c, 4f (per meal)
  • ,
  • Tilapia, raw
    3/4 lb (336g)
  • Oil
    1/2 tbsp (8mL)
  • Cajun seasoning
    1/2 tbsp (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    2. White rice
    110 cals, 2p, 24c, 0f (per meal)
  • Salt
    4 dash (3g)
  • Water
    1 cup(s) (237mL)
  • Long-grain white rice
    1/2 cup (93g)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, season with pepper, and serve.
    3. Buttered green beans
    245 cals, 4p, 10c, 19f (per meal)
  • Frozen green beans
    5 cup (605g)
  • Salt
    1/2 tsp (2g)
  • Black pepper
    1/2 tsp (0g)
  • Butter
    5 tbsp (68g)
  • Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare green beans according to instructions on package.
    2
    Top with butter and season with salt and pepper.
    dinner prep - 3 days
    1. Baked chicken thighs
    385 cals, 38p, 0c, 26f (per meal)
  • ,
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    3 dash, ground (1g)
  • Chicken thighs, with bone and skin, raw, bone and skin
    3 thigh (6 oz ea) (510g)
  • Thyme
    1 1/2 dash, ground (0g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 degrees.
    2
    Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
    3
    Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
    4
    Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
    2. Roasted broccoli
    100 cals, 9p, 7c, 0f (per meal)
  • Frozen broccoli
    3 package (852g)
  • Salt
    1/4 tbsp (5g)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Garlic powder
    1/4 tbsp (2g)
  • Onion powder
    1/4 tbsp (2g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    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.
    breakfast prep - 3 days
    1. Edamame
    280 cals, 26p, 7c, 11f (per meal)
  • Edamame, frozen, shelled
    6 cup (708g)
  • Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
    dinner prep - 1 days
    1. Spicy garlic lime chicken breast
    155 cals, 26p, 1c, 5f (per meal)
  • Olive oil
    1/2 tsp (3mL)
  • Garlic powder
    1/3 tsp (1g)
  • Lime juice
    1/2 tbsp (8mL)
  • Salt
    1 dash (1g)
  • Black pepper
    1/3 dash, ground (0g)
  • Cayenne pepper
    1/3 dash (0g)
  • Paprika
    1/6 dash (0g)
  • Thyme
    1/3 dash, ground (0g)
  • Boneless skinless chicken breast, raw
    1/4 lb (112g)
  • Recipe has been scaled from original by 0.17x. 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. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
  • 3. Buttery white rice
    160 cals, 2p, 24c, 6f (per meal)
  • Black pepper
    2/3 dash, ground (0g)
  • Butter
    1/2 tbsp (7g)
  • Salt
    1 1/3 dash (1g)
  • Water
    1/3 cup(s) (79mL)
  • Long-grain white rice
    2 2/3 tbsp (31g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    In a saucepan with a good fitting lid bring water and salt to a boil.
    2
    Add rice and stir.
    3
    Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
    4
    Cook for 20 minutes.
    5
    DO NOT LIFT LID!
    6
    The steam that is trapped inside the pan is what allows the rice to cook properly.
    7
    Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
    lunch prep - 1 days
    1. Cajun cod
    280 cals, 46p, 3c, 9f (per meal)
  • Cod, raw
    9 oz (255g)
  • Cajun seasoning
    1 tbsp (7g)
  • Oil
    1/2 tbsp (8mL)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    2. Flavored rice mix
    190 cals, 6p, 39c, 1f (per meal)
  • Flavored rice mix
    1/3 pouch (~5.6 oz) (53g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    404: Uh-oh, looks like that page doesn't exist...
    Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Please wait a few minutes and try again...
    Try Again
    Uh-oh, looks like something went wrong. Please let us know if this problem persists...
    Can't connect to Strongr Fastr's servers. Check your internet connection...
    Try Again