Meal plan with over 120g protein

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

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 (1500cal, 128g protein, 108g net carbs, 54g fat, 18g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Tuna cucumber bites, milk
Broiled tilapia, green beans
Chunky canned soup (non-creamy), cottage cheese and pineapple, roasted almonds
Toast with butter, yogurt and cucumber
Tue
Wed
Avocado tuna salad sandwich, roasted peanuts
Chicken-broccoli-rice bowl
Thu
Lowfat greek yogurt, milk
Fri
Protein bar
Sat
Bbq chicken stuffed sweet potatoes
Buttery broiled scallops, buttery white rice, green beans
Vegetables and Vegetable Products
Cucumber
2 1/2 cucumber (8-1/4") (753g)
Frozen green beans
6 cup (726g)
Frozen broccoli
1 package (320g)
Onion
3/8 small (26g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Finfish and Shellfish Products
Canned tuna
3 1/4 can (~6 oz) (554g)
Tilapia, raw
1 lb (448g)
Scallops
1/2 lb (227g)
Dairy and Egg Products
Whole milk
6 cup (1440mL)
Lowfat cottage cheese
2 cup (452g)
Lowfat greek yogurt
1 1/2 cup (420g)
Butter
1/4 stick (31g)
Lowfat flavored greek yogurt
3 (5.3 oz) container(s) (450g)
Fruits and Fruit Juices
Lemon juice
2 tbsp (30mL)
Canned pineapple
1/2 cup, chunks (91g)
Lime juice
1/2 tbsp (8mL)
Avocados
3/4 avocado(s) (151g)
Fats and Oils
Olive oil
1 1/4 oz (41mL)
Spices and Herbs
Black pepper
1/10 oz (3g)
Salt
1/4 oz (8g)
Garlic salt
1/4 tbsp (5g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Barbecue sauce
2 2/3 tbsp (48g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Baked Products
Bread
9 slice (288g)
Poultry Products
Boneless skinless chicken breast, raw
1 1/2 lb (728g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (178g)
Legumes and Legume Products
Roasted peanuts
1/2 cup (82g)
Other
Protein bar (20g protein)
2 bar (100g)
Beverages
Water
1/3 cup(s) (78mL)
Cereal Grains and Pasta
Long-grain white rice
2 2/3 tbsp (31g)
breakfast prep - 4 days
1. Tuna cucumber bites
115 cals, 17p, 2c, 4f (per meal)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • Canned tuna
    1 packet (2.6oz) (74g)
  • 1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • lunch prep - 2 days
    1. Broiled tilapia
    340 cals, 45p, 1c, 17f (per meal)
  • ,
  • Lemon juice
    1 tbsp (15mL)
  • Tilapia, raw
    1 lb (448g)
  • Olive oil
    2 tbsp (30mL)
  • Black pepper
    4 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    2. Green beans
    125 cals, 6p, 16c, 1f (per meal)
  • Frozen green beans
    5 1/3 cup (645g)
  • Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Chunky canned soup (non-creamy)
    125 cals, 9p, 12c, 3f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    1 can (~19 oz) (526g)
  • 1
    Prepare according to instructions on package.
    2. Cottage cheese and pineapple
    185 cals, 28p, 13c, 2f (per meal)
  • Lowfat cottage cheese
    2 cup (452g)
  • Canned pineapple, drained
    1/2 cup, chunks (91g)
  • Recipe has been scaled from original by 2x. 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.
    3. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • snack prep - 3 days
    1. Toast with butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Bread
    1 slice (32g)
  • Butter
    1 tsp (5g)
  • 1
    Toast the bread to desired toastiness.
    2
    Spread the butter on the bread.
    2. Yogurt and cucumber
    130 cals, 15p, 10c, 3f (per meal)
  • Cucumber
    1 1/2 cucumber (8-1/4") (452g)
  • Lowfat greek yogurt
    1 1/2 cup (420g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    dinner prep - 3 days
    1. Chicken-broccoli-rice bowl
    470 cals, 47p, 46c, 9f (per meal)
  • Boneless skinless chicken breast, raw
    1 lb (504g)
  • Frozen broccoli
    1 package (320g)
  • Flavored rice mix
    1 pouch (~5.6 oz) (178g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Olive oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
    3
    When everything is ready mix it all together and serve.
    lunch prep - 3 days
    1. Avocado tuna salad sandwich
    370 cals, 28p, 25c, 14f (per meal)
  • ,
  • Black pepper
    1 1/2 dash (0g)
  • Salt
    1 1/2 dash (1g)
  • Lime juice
    1/2 tbsp (8mL)
  • Avocados
    3/4 avocado(s) (151g)
  • Canned tuna, drained
    1 1/2 can (~6 oz) (258g)
  • Bread
    6 slice (192g)
  • Onion, minced
    3/8 small (26g)
  • Recipe has been scaled from original by 1.5x. 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.
    2. Roasted peanuts
    170 cals, 7p, 4c, 14f (per meal)
  • ,
  • Roasted peanuts
    3 tbsp (27g)
  • snack prep - 3 days
    1. Lowfat Greek yogurt
    155 cals, 12p, 16c, 4f (per meal)
  • ,
  • Lowfat flavored greek yogurt
    1 (5.3 oz) container(s) (150g)
  • 2. Milk
    100 cals, 5p, 8c, 5f (per meal)
  • ,
  • Whole milk
    2/3 cup (160mL)
  • breakfast prep - 2 days
    1. Protein bar
    245 cals, 20p, 26c, 5f (per meal)
  • ,
  • Protein bar (20g protein)
    1 bar (50g)
  • lunch prep - 1 days
    1. Bbq chicken stuffed sweet potatoes
    520 cals, 54p, 55c, 6f (per meal)
  • Sweet potatoes, halved
    1 sweetpotato, 5" long (210g)
  • Barbecue sauce
    2 2/3 tbsp (48g)
  • Boneless skinless chicken breast, raw
    1/2 lb (224g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
    2
    Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
    3
    Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
    4
    Bake until soft, about 35 minutes.
    5
    In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
    6
    Top each potato with equal spoonfuls of chicken.
    7
    Serve.
    dinner prep - 1 days
    1. Buttery broiled scallops
    230 cals, 28p, 8c, 10f (per meal)
  • Scallops
    1/2 lb (227g)
  • Garlic salt
    1/4 tbsp (5g)
  • Butter, melted
    3/4 tbsp (11g)
  • Lemon juice
    1 tbsp (15mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Turn broiler on.
    2
    Rinse scallops and place in a shallow baking pan. Sprinkle with garlic salt, melted butter and lemon juice.
    3
    Broil 6 to 8 minutes or until scallops start to turn golden.
    4
    Remove from oven and serve.
    2. 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.
    3. Green beans
    30 cals, 1p, 4c, 0f (per meal)
  • Frozen green beans
    2/3 cup (81g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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