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
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 (1575cal, 148g protein, 89g net carbs, 61g fat, 18g fiber per day) cannot be customized.
Recipe has been scaled from original by 1.33x. 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.
Mix all ingredients together in a large mug. Make sure to leave space at the top of the mug as the cake will rise during cooking.
Microwave on high for about 45-80 seconds, checking every few seconds as cake gets closer to being done. Time may vary depending on your microwave. Be sure to not overcook the cake as the texture will become spongy. Serve.
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
Preheat oven to 375 degrees F (190 degrees C).
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.