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
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.
Day 1
1550cal, 161g protein, 68g net carbs, 64g fat, 16g fiber
1 sandwich(es) (349cal, 30p, 31c, 9f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 2
1550cal, 161g protein, 68g net carbs, 64g fat, 16g fiber
1 sandwich(es) (349cal, 30p, 31c, 9f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 3
1625cal, 147g protein, 68g net carbs, 76g fat, 19g fiber
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 4
1550cal, 134g protein, 108g net carbs, 56g fat, 21g fiber
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/3 cup (137cal, 14p, 3c, 5f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3/4 serving(s) (327cal, 30p, 4c, 18f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 5
1550cal, 165g protein, 86g net carbs, 52g fat, 20g fiber
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/3 cup (137cal, 14p, 3c, 5f)
8 oz chicken (433cal, 57p, 9c, 17f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
1 1/4 serving(s) (138cal, 4p, 27c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
Day 6
1600cal, 137g protein, 99g net carbs, 65g fat, 19g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 container (107cal, 10p, 11c, 3f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
Day 7
1575cal, 131g protein, 127g net carbs, 52g fat, 17g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 container (107cal, 10p, 11c, 3f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
Grocery List (53 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
1 1/2 cup (177g)
Tomatoes
7 medium whole (2-3/5" dia) (879g)
Frozen corn kernels
1 1/3 cup (181g)
Onion
1/2 medium (2-1/2" dia) (60g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Frozen sugar snap peas
2 2/3 cup (384g)
Garlic
1 1/2 clove(s) (5g)
Fats and Oils
Oil
1 oz (32mL)
Salad dressing
6 tbsp (90mL)
Olive oil
1 oz (34mL)
Balsamic vinaigrette
2 3/4 tbsp (41mL)
Ranch dressing
4 tbsp (60mL)
Dairy and Egg Products
Eggs
12 1/2 medium (546g)
Whole milk
3 1/4 cup (780mL)
Lowfat flavored greek yogurt
2 (5.3 oz) container(s) (300g)
Fresh mozzarella cheese
1/3 lbs (151g)
Lowfat cottage cheese
2 cup (452g)
Feta cheese
2 tbsp (19g)
Butter
1/4 stick (23g)
Other
Mixed greens
8 1/2 cup (255g)
Calorie-free sweetener
2 tbsp (21g)
Protein powder, chocolate
3 scoop (1/3 cup ea) (93g)
Edamame, dry roasted
2/3 cup (60g)
Ranch dressing mix
1/2 packet (1 oz) (14g)
Cottage cheese & fruit cup
2 container (266g)
Legumes and Legume Products
Hummus
6 tbsp (90g)
Lentils, raw
4 tbsp (48g)
Baked Products
Bread
6 3/4 oz (192g)
Baking powder
1/2 tbsp (8g)
Bread crumbs
1/2 cup (54g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2003g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
4 1/4 g (4g)
Garlic powder
1/2 tbsp (5g)
Fresh basil
1/2 oz (13g)
Ground cumin
1 tsp (2g)
Chili powder
2 tsp (5g)
Beverages
Water
1 cup (269mL)
Coffee, brewed
3 tbsp (44g)
Protein powder
1 scoop (1/3 cup ea) (31g)
Sweets
Cocoa powder
2 tbsp (11g)
Honey
4 tsp (28g)
Maple syrup
2 tsp (10mL)
Fruits and Fruit Juices
Avocados
1 1/4 avocado(s) (251g)
Lime juice
3/4 fl oz (22mL)
Canned pineapple
4 tbsp, chunks (45g)
Green olives
12 large (53g)
Finfish and Shellfish Products
Canned tuna
1 1/2 can (~6 oz) (258g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (48g)
Snacks
Pretzels, hard, salted
2 1/2 oz (71g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/2 pouch (~5.6 oz) (79g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
breakfast prep - 3 days
1. Basic scrambled eggs
215 cals, 17p, 1c, 16f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
2. Edamame
70 cals, 7p, 2c, 3f (per meal)
1 1/2 cup (177g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
350 cals, 30p, 31c, 9f (per meal)
1/4 tsp (1mL)
1/2 cup (15g)
2 slice(s), thick/large (1/2" thick) (54g)
2 tbsp (30g)
2 slice(s) (64g)
4 oz (113g)
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Simple chicken breast
425 cals, 67p, 1c, 17f (per meal)
1 1/3 lbs (597g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
4 tsp (20mL)
1/3 tsp (1g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
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.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
13
ALL
14
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.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
1 1/3 cup (181g)
1
Prepare according to instructions on package.
snack prep - 3 days
1. Chocolate protein mug cake
195 cals, 31p, 2c, 6f (per meal)
2 tsp (7g)
2 tsp (10mL)
1 large (50g)
2 tsp (4g)
4 dash (3g)
1 scoop (1/3 cup ea) (31g)
1
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.
2
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.
dinner prep - 2 days
1. Avocado tuna salad
325 cals, 31p, 4c, 18f (per meal)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 cup (45g)
3/8 small (26g)
1 1/2 can (~6 oz) (258g)
6 tbsp, chopped (68g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
260 cals, 27p, 28c, 3f (per meal)
1 sweetpotato, 5" long (210g)
2 2/3 tbsp (48g)
1/2 lbs (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.
2. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 2 days
1. Cottage cheese and pineapple
95 cals, 14p, 6c, 1f (per meal)
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.
snack prep - 2 days
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Chicken shawarma bowl
435 cals, 57p, 9c, 17f (per meal)
1/4 tbsp (4mL)
1 tsp (3g)
1 tsp (2g)
2 tbsp (30g)
2 tbsp (19g)
2 2/3 tbsp, sliced (19g)
1/2 cup cherry tomatoes (75g)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Coat chicken in oil and rub cumin and garlic powder all over until coated.
2
Add chicken to a skillet or grill pan over medium heat and cook until done, about 10 minutes on each side.
3
Meanwhile, mix together the tomatoes, onion, and feta.
4
Slice the chicken and assemble the bowl with chicken, tomato salad, and hummus. Serve.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
dinner prep - 2 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/2 packet (1 oz) (14g)
1 tbsp (15mL)
1 lbs (448g)
4 tbsp (60mL)
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
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.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/2 pouch (~5.6 oz) (79g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Coffee overnight protein oats
170 cals, 16p, 18c, 3f (per meal)
2 tsp (10mL)
3 tbsp (44g)
1/2 cup (41g)
1 scoop (1/3 cup ea) (31g)
4 tbsp (60mL)
1
Note: must refrigerate overnight
2
In a small airtight container, mix together all of the ingredients.
3
Place mixture to chill in the fridge overnight.
4
Serve in the morning.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Easy garlic chicken
425 cals, 44p, 29c, 14f (per meal)
6 oz (170g)
1 tbsp (14g)
1 1/2 clove(s) (5g)
1/2 cup (54g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 degrees F (190 degrees C).
2
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.
3
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.
2. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.