This meal plan will have you eating at least 120 grams of protein per day. 120g is a moderate level of protein intake and is suitable
for any number of fitness goals. Although a higher goal can be optimal depending on your size and other factors (Strongr Fastr's macro meal planning tool will calculate that for you),
even in those cases 120 grams of protein represents a pretty good middle ground because many people find it difficult and/or expensive to consistently
stick to a diet plan with higher levels of protein. The plan comes with a full list of recipes and a grocery list for the week, so you'll know exactly what and how to eat to hit your protein goal every day.
Generate a customizable version with option 1 or follow the sample plan (though the calories in the sample plan can't be adjusted).
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 (1475cal, 132g protein, 93g net carbs, 53g fat, 22g fiber per day) cannot be customized.
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
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.
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
Preheat oven to 400 degrees Fahrenheit.
Place chicken on broiler pan (recommended) or baking sheet.
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
Setup oven so top rack is 3-4 inches from heating element.
Set oven to broil and preheat on high.
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
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.
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.
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.
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.