Meal plan with over 130g protein

How can you get 130 grams of protein in a day? It’s easy with this meal plan that has over 130g of protein each day of the week. This high protein diet plan can help with weight loss or building muscle. You can create your own personalized high-protein meal plan by clicking “generate plan” on option 1 or for option 2, use our printable meal plan sample that is full of easy, filling, and high-protein meals to eat for 7 days. Breakfast, lunch, dinner and a snack are all included. Both options include a grocery list and lots of healthy recipe ideas.

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 (1575cal, 157g protein, 89g net carbs, 56g fat, 22g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Tuna pickle boats, apple
Rotisserie chicken, bread and butter, mixed vegetables
Pan fried tilapia, brown rice, olive oil drizzled broccoli
Protein bar, strawberries
Tue
Wed
Pork and vegetable stir fry
Thu
Tuna cucumber bites
Italian baked tilapia, olive oil drizzled sugar snap peas, bread and butter
Tuna and crackers, blackberry & granola parfait
Fri
Sat
Pan seared breaded tilapia, mixed vegetables
Crock pot: apple cinnamon pork loin, green beans
Finfish and Shellfish Products
Canned tuna
6 1/2 can (~6 oz) (1127g)
Tilapia, raw
3 lb (1344g)
Vegetables and Vegetable Products
Pickles
18 medium (3" long) (504g)
Frozen mixed veggies
31 3/4 oz (899g)
Frozen broccoli
2 cup (182g)
Cucumber
2 cucumber (8-1/4") (564g)
Onion
7/8 medium (2-1/2" dia) (95g)
Canned crushed tomatoes
1 can (14.5 oz) (405g)
Frozen sugar snap peas
1 1/3 cup (192g)
Frozen green beans
2 2/3 cup (323g)
Fruits and Fruit Juices
Apples
3 1/2 medium (3" dia) (637g)
Strawberries
3 cup, whole (432g)
Blackberries
6 tbsp (54g)
Other
Rotisserie chicken, cooked
18 oz (510g)
Protein bar (20g protein)
3 bar (150g)
Stir-fry sauce
6 tbsp (102g)
Italian seasoning
1 tbsp (11g)
Dairy and Egg Products
Butter
5/24 stick (25g)
Lowfat greek yogurt
3/4 cup (210g)
Baked Products
Bread
4 slice (128g)
Crackers
15 crackers (53g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
1/2 oz (14g)
Cinnamon
4 dash (1g)
Fats and Oils
Olive oil
1 1/2 oz (49mL)
Oil
3/4 tbsp (11mL)
Cereal Grains and Pasta
Brown rice
1/3 cup (63g)
All-purpose flour
2 tbsp (16g)
Beverages
Water
2/3 cup(s) (159mL)
Pork Products
Boneless pork loin
1 1/2 lb (661g)
Breakfast Cereals
Granola
6 tbsp (34g)
Soups, Sauces, and Gravies
Vegetable broth
1/6 cup(s) (mL)
breakfast prep - 3 days
1. Tuna pickle boats
205 cals, 32p, 1c, 8f (per meal)
  • ,
  • Canned tuna
    6 packet (2.6oz) (444g)
  • Pickles
    18 medium (3" long) (504g)
  • Recipe has been scaled from original by 6x. 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. Apple
    105 cals, 1p, 21c, 0f (per meal)
  • ,
  • Apples
    1 medium (3" dia) (182g)
  • lunch prep - 3 days
    1. Rotisserie chicken
    355 cals, 38p, 0c, 23f (per meal)
  • ,
  • Rotisserie chicken, cooked
    6 oz (170g)
  • Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    2. Bread and butter
    115 cals, 4p, 12c, 5f (per meal)
  • ,
  • Butter
    1 tsp (5g)
  • Bread
    1 slice (32g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    3. Mixed vegetables
    50 cals, 2p, 6c, 0f (per meal)
  • ,
  • Frozen mixed veggies
    1 1/2 cup (203g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 2 days
    1. Pan fried tilapia
    335 cals, 51p, 1c, 14f (per meal)
  • ,
  • Tilapia, raw
    1 lb (504g)
  • Olive oil
    1 1/2 tbsp (23mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    1/4 tbsp (5g)
  • Recipe has been scaled from original by 0.75x. 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.
    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. Serve immediately.
    2. Brown rice
    115 cals, 2p, 23c, 1f (per meal)
  • Brown rice
    1/3 cup (63g)
  • Salt
    2 dash (2g)
  • Water
    2/3 cup(s) (158mL)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    Rinse the starch off the rice in a strainer under cold water for 30 seconds.
    2
    Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
    3
    Add the rice, stir it just once, and boil, covered, for 30 minutes.
    4
    Pour the rice into a strainer over the sink and drain for 10 seconds.
    5
    Return the rice to the same pot, off the heat.
    6
    Cover immediately and set aside for 10 minutes (this is the steaming part).
    7
    Uncover, fluff with a fork, and season with salt and pepper.
    3. Olive oil drizzled broccoli
    70 cals, 3p, 2c, 5f (per meal)
  • ,
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen broccoli
    2 cup (182g)
  • Olive oil
    2 tsp (10mL)
  • 1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    snack prep - 3 days
    1. Protein bar
    245 cals, 20p, 26c, 5f (per meal)
  • ,
  • Protein bar (20g protein)
    1 bar (50g)
  • 2. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • dinner prep - 3 days
    1. Pork and vegetable stir fry
    440 cals, 41p, 22c, 18f (per meal)
  • Stir-fry sauce
    6 tbsp (102g)
  • Frozen mixed veggies
    1 1/2 10oz package (426g)
  • Oil, divided
    3/4 tbsp (11mL)
  • Black pepper
    1/4 tbsp, ground (2g)
  • Salt
    3 dash (2g)
  • Boneless pork loin, cubed
    1 lb (510g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork and set aside.
    2
    Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
    3
    Return pork to skillet, stir.
    4
    Pour in stir-fry sauce and mix until it is well distributed.
    5
    Reduce heat to low and simmer until pork is fully cooked.
    6
    Serve.
    breakfast prep - 3 days
    1. Tuna cucumber bites
    285 cals, 41p, 6c, 10f (per meal)
  • Cucumber, sliced
    5/8 cucumber (8-1/4") (188g)
  • Canned tuna
    2 1/2 packet (2.6oz) (185g)
  • Recipe has been scaled from original by 2.5x. 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.
    snack prep - 3 days
    1. Tuna and crackers
    140 cals, 11p, 11c, 6f (per meal)
  • Canned tuna
    4 1/2 oz (128g)
  • Crackers
    15 crackers (53g)
  • 2. Blackberry & granola parfait
    115 cals, 9p, 9c, 4f (per meal)
  • Blackberries, roughly chopped
    6 tbsp (54g)
  • Lowfat greek yogurt
    3/4 cup (210g)
  • Granola
    6 tbsp (34g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
    lunch prep - 2 days
    1. Italian baked tilapia
    420 cals, 71p, 15c, 6f (per meal)
  • ,
  • Onion, chopped
    1 small (70g)
  • Italian seasoning
    1 tbsp (11g)
  • Tilapia, raw
    1 1/2 lb (672g)
  • Canned crushed tomatoes
    1 can (14.5 oz) (405g)
  • Salt
    4 dash (3g)
  • Black pepper
    1 tsp, ground (2g)
  • 1
    Preheat oven to 375 F (190 C).
    2
    Heat olive oil on medium high in an oven-proof pan.
    3
    Add onion and cook 8 minutes until soft and brown.
    4
    Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
    5
    Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
    6
    Serve.
    2. Olive oil drizzled sugar snap peas
    80 cals, 3p, 4c, 5f (per meal)
  • Black pepper
    1 dash (0g)
  • Salt
    1 dash (0g)
  • Frozen sugar snap peas
    1 1/3 cup (192g)
  • Olive oil
    2 tsp (10mL)
  • 1
    Prepare sugar snap peas according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper.
    3. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • ,
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    lunch prep - 1 days
    1. Pan seared breaded tilapia
    300 cals, 36p, 12c, 12f (per meal)
  • Butter, melted
    1/2 tbsp (7g)
  • All-purpose flour
    2 tbsp (16g)
  • Tilapia, raw
    3/8 lb (168g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Olive oil
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.25x. 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. Mixed vegetables
    195 cals, 9p, 26c, 2f (per meal)
  • Frozen mixed veggies
    2 cup (270g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    dinner prep - 1 days
    1. Crock pot: apple cinnamon pork loin
    335 cals, 33p, 13c, 15f (per meal)
  • Boneless pork loin
    1/3 lb (151g)
  • Apples, peeled and sliced
    1/2 medium (3" dia) (91g)
  • Cinnamon
    4 dash (1g)
  • Vegetable broth
    1/6 cup(s) (mL)
  • Olive oil
    1/2 tsp (3mL)
  • Salt
    2/3 dash (1g)
  • Black pepper
    2/3 dash, ground (0g)
  • Onion, sliced
    1/6 large (25g)
  • Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
    1
    Season the pork with salt and pepper.
    2
    In a large skillet over high heat, pour the oil in and brown the roast on all sides.
    3
    Remove from pan and cut 3-inch deep slits down the roast. Insert apple slices into each slit.
    4
    Put half of the remaining apples in the bottom of the slow cooker and place the roast on top.
    5
    Surround the roast with the onions and remaining apple slices.
    6
    Add the broth and cinnamon.
    7
    Cover and cook for 6-8 hours until pork is done. Serve.
    2. Green beans
    125 cals, 6p, 16c, 1f (per meal)
  • Frozen green beans
    2 2/3 cup (323g)
  • Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
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