1300 calorie high protein meal plan

In just a few clicks, generate your own 1300 calorie high protein meal plan 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 (1350cal, 125g protein, 77g net carbs, 52g fat, 16g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Tuna cucumber bites, grapes
Turkey-broccoli-rice bowl, celery and peanut butter
Almond crusted tilapia, milk, sugar snap peas
Tuna pickle boats, fruit juice
Tue
Wed
Pepper steak stir fry, sugar snap peas
Thu
Pan seared breaded tilapia, broccoli
Cucumber goat cheese bites, milk
Fri
Yogurt and cucumber , strawberries
Sat
Mexican posole soup, fruit juice
Pork-broccoli-rice bowl
Vegetables and Vegetable Products
Cucumber
3 3/4 cucumber (8-1/4") (1129g)
Raw celery
3 stalk, medium (7-1/2" - 8" long) (120g)
Frozen broccoli
23 3/4 oz (672g)
Frozen sugar snap peas
4 2/3 cup (672g)
Pickles
9 medium (3" long) (252g)
Bell pepper
2 1/4 medium (268g)
Fresh ginger
2 1/4 tbsp (14g)
Garlic
4 1/2 clove(s) (14g)
Onion
1/2 medium (2-1/2" dia) (62g)
Finfish and Shellfish Products
Canned tuna
11 packet (2.6oz) (814g)
Tilapia, raw
1 1/2 lb (700g)
Fruits and Fruit Juices
Grapes
2 2/3 cup (245g)
Fruit juice
20 fl oz (600mL)
Strawberries
2 cup, whole (288g)
Legumes and Legume Products
Peanut butter
3 tbsp (48g)
Spices and Herbs
Black pepper
1 3/4 tsp, ground (4g)
Salt
1/4 oz (8g)
Dried dill weed
1/2 tbsp (2g)
Chipotle seasoning
1/4 tbsp (2g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (171g)
Poultry Products
Ground turkey, raw
3/4 lb (340g)
Dairy and Egg Products
Whole milk
2 1/2 cup (600mL)
Goat cheese
3 oz (85g)
Butter
4 tsp (19g)
Lowfat greek yogurt
1 cup (280g)
Nut and Seed Products
Almonds
6 tbsp, slivered (41g)
Cereal Grains and Pasta
All-purpose flour
9 1/3 tbsp (73g)
White hominy
5/12 can (15.5 oz) (183g)
Fats and Oils
Olive oil
1 1/4 oz (42mL)
Beef Products
Sirloin steak, raw
1 lb (510g)
Beverages
Water
5/12 cup(s) (100mL)
Pork Products
Pork tenderloin, raw
1 lb (416g)
Other
Stewed tomatoes with peppers and spices
5/12 can (~15 oz) (175g)
breakfast prep - 4 days
1. Tuna cucumber bites
225 cals, 33p, 5c, 8f (per meal)
  • Cucumber, sliced
    1/2 cucumber (8-1/4") (151g)
  • Canned tuna
    2 packet (2.6oz) (148g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    2. Grapes
    40 cals, 1p, 6c, 0f (per meal)
  • Grapes
    2 2/3 cup (245g)
  • lunch prep - 3 days
    1. Turkey-broccoli-rice bowl
    335 cals, 29p, 31c, 9f (per meal)
  • Black pepper
    3 dash, ground (1g)
  • Salt
    3 dash (2g)
  • Flavored rice mix
    3/4 pouch (~5.6 oz) (119g)
  • Frozen broccoli
    3/4 package (213g)
  • Ground turkey, raw
    3/4 lb (340g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Brown the turkey over medium heat until cooked through. Season with salt and pepper to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
    3
    When everything is ready mix it all together and serve.
    2. Celery and peanut butter
    110 cals, 4p, 3c, 8f (per meal)
  • Raw celery
    1 stalk, medium (7-1/2" - 8" long) (40g)
  • Peanut butter
    1 tbsp (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Clean celery and slice to desired lengths
    2
    spread peanut butter along center
    dinner prep - 2 days
    1. Almond crusted tilapia
    320 cals, 31p, 12c, 15f (per meal)
  • ,
  • Tilapia, raw
    1/2 lb (252g)
  • Almonds
    6 tbsp, slivered (41g)
  • All-purpose flour
    4 tbsp (31g)
  • Salt
    1 1/2 dash (1g)
  • Olive oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Take half of the almonds and combine them with the flour in a shallow bowl.
    2
    Season fish with salt and dredge in flour mixture.
    3
    Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
    4
    Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
    5
    Sprinkle almonds over fish.
    6
    Serve.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • 3. Sugar snap peas
    80 cals, 5p, 8c, 1f (per meal)
  • Frozen sugar snap peas
    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.
    snack prep - 3 days
    1. Tuna pickle boats
    105 cals, 16p, 1c, 4f (per meal)
  • ,
  • Canned tuna
    3 packet (2.6oz) (222g)
  • Pickles
    9 medium (3" long) (252g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Slice pickles from base to tip and using a spoon, scrape out some of the seeds inside.
    2
    Liberally pack the tuna into the center.
    3
    Season with salt/pepper to taste.
    4
    Serve.
    2. Fruit juice
    55 cals, 1p, 13c, 0f (per meal)
  • ,
  • Fruit juice
    4 fl oz (120mL)
  • dinner prep - 3 days
    1. Pepper steak stir fry
    420 cals, 36p, 7c, 27f (per meal)
  • Sirloin steak, raw, cut into thin strips
    1 lb (510g)
  • Bell pepper, thinly sliced
    2 1/4 medium (268g)
  • Fresh ginger, minced
    2 1/4 tbsp (14g)
  • Garlic, minced
    4 1/2 clove(s) (14g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Olive oil
    1 tbsp (17mL)
  • Onion, sliced
    1/2 medium (2-1/2" dia) (62g)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Place strips of steak in a bowl and sprinkle pepper over them. Toss to coat.
    2
    Add oil to a pan over medium-high heat and add the bell peppers, onions, ginger, and garlic, and cook for 3-4 minutes, stirring occasionally. Transfer to a plate.
    3
    Put steak into skillet and cook until brown, about 2-3 minutes.
    4
    Add vegetables back into the pan and cook for another minute or so.
    5
    Serve.
    2. Sugar snap peas
    40 cals, 3p, 4c, 0f (per meal)
  • Frozen sugar snap peas
    2 cup (288g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 3 days
    1. Cucumber goat cheese bites
    115 cals, 7p, 3c, 9f (per meal)
  • Dried dill weed
    4 dash (1g)
  • Goat cheese
    1 oz (28g)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • 1
    Top sliced cucumber with goat cheese and dill.
    2
    Serve.
    2. Milk
    75 cals, 4p, 6c, 4f (per meal)
  • ,
  • Whole milk
    1/2 cup (120mL)
  • lunch prep - 2 days
    1. Pan seared breaded tilapia
    400 cals, 47p, 16c, 16f (per meal)
  • ,
  • Butter, melted
    4 tsp (19g)
  • All-purpose flour
    1/3 cup (42g)
  • Tilapia, raw
    1 lb (448g)
  • Salt
    2/3 tsp (4g)
  • Black pepper
    2/3 tsp, ground (2g)
  • Olive oil
    2 tsp (10mL)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    2. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • ,
  • Frozen broccoli
    4 cup (364g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 2 days
    1. Yogurt and cucumber
    130 cals, 15p, 10c, 3f (per meal)
  • Cucumber
    1 cucumber (8-1/4") (301g)
  • Lowfat greek yogurt
    1 cup (280g)
  • 1
    Slice cucumber and dip in yogurt.
    2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    2 cup, whole (288g)
  • lunch prep - 1 days
    1. Mexican posole soup
    380 cals, 44p, 30c, 6f (per meal)
  • Water
    5/12 cup(s) (99mL)
  • White hominy, undrained
    5/12 can (15.5 oz) (183g)
  • Pork tenderloin, raw, trimmed, cut into bite-sized pieces
    5/12 lb (189g)
  • Chipotle seasoning
    1 tsp (2g)
  • Stewed tomatoes with peppers and spices, undrained
    5/12 can (~15 oz) (175g)
  • Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
    1
    Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
    2
    Sprinkle pork evenly with chipotle seasoning blend.
    3
    Add pork to pan; cook 4 minutes or until browned.
    4
    Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
    5
    Serve.
    2. Fruit juice
    115 cals, 2p, 25c, 1f (per meal)
  • Fruit juice
    8 fl oz (240mL)
  • dinner prep - 1 days
    1. Pork-broccoli-rice bowl
    485 cals, 56p, 41c, 9f (per meal)
  • Flavored rice mix
    1/3 pouch (~5.6 oz) (53g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Olive oil
    2/3 tsp (3mL)
  • Frozen broccoli
    1/3 package (95g)
  • Pork tenderloin, raw, cut into bite-sized cubes
    1/2 lb (227g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Season the pork with salt and pepper.
    2
    Take the 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 occasionally. Set aside.
    3
    Meanwhile, prepare the rice and broccoli according to the instructions on their packaging.
    4
    Once all items are prepared, bring the pork, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
    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