Meal plan with over 140g protein
This diet plan has you eating at least 140g of protein each day and provides a full daily menu of nutritious recipes and a weekly list of groceries. Sticking to a plan with at least 140 grams of protein per day will help with most fitness goals, keeping your body lean by ensuring more of the calories you eat go to muscle compared to a lower protein diet. However, if you are a larger or more active person a higher amount of protein may be more optimal and you might find this macro meal planning tool more helpful in creating the right plan for you. It will also calculate your daily caloric needs. Otherwise, get started with your 140g protein plan by picking option 1 and generating a custom plan with your specific calorie goal or just by using option 2 (the pre-made sample plan).
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 (1700cal, 149g protein, 92g net carbs, 73g fat, 19g fiber per day) cannot be customized.
Day 1
1650cal, 142g protein, 79g net carbs, 77g fat, 21g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 kiwi (47cal, 1p, 8c, 0f)
4 oz (190cal, 27p, 6c, 6f)
1 serving(s) (181cal, 6p, 19c, 7f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
8 oz (317cal, 50p, 0c, 13f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 2
1700cal, 149g protein, 94g net carbs, 73g fat, 19g fiber
1/2 serving(s) (140cal, 10p, 1c, 11f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 kiwi (47cal, 1p, 8c, 0f)
1 1/2 sandwich(es) (387cal, 36p, 44c, 5f)
1 bar(s) (204cal, 10p, 12c, 12f)
10 oz tilapia (487cal, 60p, 14c, 19f)
1/2 serving(s) (55cal, 2p, 5c, 2f)
Day 3
1725cal, 151g protein, 133g net carbs, 57g fat, 21g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 kiwi (47cal, 1p, 8c, 0f)
1 2/3 serving(s) (554cal, 66p, 33c, 14f)
1 serving(s) (632cal, 48p, 69c, 17f)
Day 4
1750cal, 148g protein, 132g net carbs, 61g fat, 20g fiber
1 serving(s) (120cal, 7p, 1c, 9f)
1 container (131cal, 14p, 13c, 3f)
1 kiwi (47cal, 1p, 8c, 0f)
1 2/3 serving(s) (554cal, 66p, 33c, 14f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
1 serving(s) (632cal, 48p, 69c, 17f)
Day 5
1725cal, 149g protein, 70g net carbs, 86g fat, 18g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2 1/2 serving(s) (267cal, 13p, 9c, 19f)
Day 6
1700cal, 146g protein, 85g net carbs, 79g fat, 17g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
Day 7
1625cal, 158g protein, 50g net carbs, 82g fat, 18g fiber
4 egg(s) (285cal, 22p, 1c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
5 1/3 oz (398cal, 43p, 3c, 23f)
1 serving(s) (159cal, 7p, 5c, 8f)
Grocery List (57 items)
Dairy and Egg Products
Eggs
24 1/4 medium (1068g)
Butter
1/3 stick (34g)
String cheese
6 stick (168g)
Whole milk
1 1/2 cup (360mL)
Fresh mozzarella cheese
1 1/3 oz (38g)
Fats and Oils
Olive oil
1 oz (29mL)
Oil
1/4 lbs (135mL)
Salad dressing
1 tbsp (14mL)
Pork Products
Bacon
2 slice(s) (20g)
Pork tenderloin, raw
1 1/4 lbs (567g)
Fruits and Fruit Juices
Kiwi
4 fruit (276g)
Lemon juice
1 1/4 tbsp (19mL)
Vegetables and Vegetable Products
Frozen corn kernels
6 tbsp (51g)
Lima beans, frozen
5/6 package (10 oz) (238g)
Shallots
1/2 shallot (59g)
Frozen broccoli
3/4 lbs (350g)
Baby carrots
24 medium (240g)
Garlic
7 clove(s) (21g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (930g)
Leeks
1 leek (89g)
Sweet potatoes
1 2/3 sweetpotato, 5" long (350g)
Eggplant
2 1 inch (2.5 cm) slice(s) (120g)
Cauliflower
2 1/2 cup(s), riced (320g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Fresh parsley
2 sprigs (2g)
Mushrooms
1/2 lbs (227g)
Red onion
1/4 small (18g)
Collard greens
1/2 lbs (227g)
Spices and Herbs
Salt
1/4 oz (7g)
Black pepper
1/8 oz (2g)
Capers
1/2 tbsp, drained (4g)
Paprika
1/2 tsp (1g)
Ground cumin
4 dash (1g)
Balsamic vinegar
1 tbsp (15mL)
Cajun seasoning
1 1/2 tbsp (10g)
Fresh basil
4 tsp, chopped (4g)
Other
Teriyaki sauce
2 tbsp (31mL)
Coleslaw mix
1/2 cup (45g)
Cottage cheese & fruit cup
2 container (340g)
Italian seasoning
1/3 tsp (1g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1269g)
Beverages
Water
1 1/3 cup(s) (315mL)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Hummus
6 tbsp (90g)
Soups, Sauces, and Gravies
Vegetable broth
2 1/2 cup(s) (mL)
Barbecue sauce
3 tbsp (51g)
Hot sauce
1 1/4 tbsp (19mL)
Pesto sauce
4 tsp (21g)
Finfish and Shellfish Products
Tilapia, raw
10 oz (284g)
Cod, raw
14 oz (397g)
Snacks
High-protein granola bar
1 bar (40g)
Sausages and Luncheon Meats
Chicken cold cuts
6 oz (170g)
Baked Products
Bread
5 oz (144g)
Cereal Grains and Pasta
Uncooked dry pasta
6 oz (171g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Beef Products
Ground beef (93% lean)
3/4 lbs (339g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
breakfast prep - 2 days
1. Bacon omelet
140 cals, 10p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the chopped bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Teriyaki chicken
190 cals, 27p, 6c, 7f (per meal)
1/4 tbsp (4mL)
2 tbsp (30mL)
4 oz (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.
3. Sauteed corn & lima beans w/ shallot
180 cals, 6p, 19c, 7f (per meal)
1/2 tbsp (8mL)
6 tbsp (51g)
6 tbsp (60g)
1 dash (1g)
1 dash, ground (0g)
1/4 tbsp chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
dinner prep - 1 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of 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.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: 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.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttered broccoli
165 cals, 4p, 2c, 14f (per meal)
5/8 dash (0g)
5/8 dash (0g)
1 1/4 cup (114g)
1 1/4 tbsp (18g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 3 days
2. Carrots and hummus
80 cals, 3p, 7c, 3f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 1 days
1. Tilapia with tomato caper sauce
485 cals, 60p, 14c, 19f (per meal)
1 tbsp (15mL)
1/8 cup(s) (mL)
1 clove(s) (3g)
1/2 shallot (57g)
1/2 tbsp, drained (4g)
1 large whole (3" dia) (182g)
10 oz (284g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Sauce: Add half of the oil (reserving the rest for later), garlic and shallot to a skillet over medium heat. Sautee for about 5 minutes. Stir in tomatoes and cook for another 3-5 minutes. Add in broth and simmer for about 5 minutes until it has reduced. Add capers, cook for 1 more minute and turn off heat.
2
Fish: Line a baking sheet with foil and preheat your oven's broiler. Prep the fish by rubbing all sides with the remaining oil, and a pinch of salt/pepper. Place the fish on the baking sheet and bake in the broiler on the lowest rack for 6-8 minutes. Check fish every few minutes to make sure it doesn't overcook or get scorched. Tilapia will be done when flesh is opaque and flakes with a fork.
3
When both elements are done, pour the tomato caper sauce on top of the tilapia and serve.
2. Buttered lima beans
55 cals, 2p, 5c, 2f (per meal)
1/8 package (10 oz) (36g)
1/2 dash (0g)
4 dash (2g)
1/4 dash, ground (0g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 1 days
1. Bbq deli chicken sandwich
385 cals, 36p, 44c, 5f (per meal)
1/2 cup (45g)
3 tbsp (51g)
6 oz (170g)
1 1/2 slice(s) (48g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
dinner prep - 2 days
1. Leek & ground beef pasta
630 cals, 48p, 69c, 17f (per meal)
1/2 tbsp (8mL)
2 cup(s) (mL)
6 oz (171g)
3/4 lbs (339g)
1 leek (89g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large skillet over medium heat. Add the beef and break apart, cooking for about 5 minutes or until browned.
2
Add in the leeks and cook for 3 minutes until leeks have slightly softened.
3
Add in broth and pasta. Bring to a simmer and cook for 10-12 minutes or until pasta is cooked to your liking. Stir occasionally to ensure pasta gets evenly cooked.
4
Season with a hefty pinch of salt and black pepper and serve.
lunch prep - 2 days
1. Pork-broccoli-sweet potato bowl
555 cals, 66p, 33c, 14f (per meal)
1/2 tsp (1g)
1 2/3 sweetpotato, 5" long (350g)
5/6 package (237g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1 1/4 lbs (567g)
1 tbsp (17mL)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining 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 frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
breakfast prep - 2 days
1. Egg in an eggplant
120 cals, 7p, 1c, 9f (per meal)
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Kiwi
45 cals, 1p, 8c, 0f (per meal)
2 fruit (138g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
2 container (340g)
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. Skillet cauliflower tots
265 cals, 13p, 9c, 19f (per meal)
1 1/4 tbsp (19mL)
5 tsp (25mL)
2 1/2 tsp (7g)
2 1/2 extra large (140g)
2 1/2 cup(s), riced (320g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet, heat some of the oil and cook the garlic until soft and fragrant.
2
Meanwhile, in a bowl, combine the riced cauliflower, the egg, and some salt and pepper to taste. Once the garlic is done, add it to the bowl and mix well.
3
Add the remaining oil to the skillet. Using your hands, mold the cauliflower mixture into nugget-size shapes. The mixture may not stick together well at this point, but once it starts cooking it will solidify more.
4
Place the nuggets into the oil and cook for a couple minutes until golden. Flip and cook another couple minutes.
5
Serve with some hot sauce.
6
To store: keep in airtight container in fridge for a day or two. Reheat gently in microwave before serving.
breakfast prep - 3 days
1. Basic scrambled eggs
285 cals, 22p, 1c, 21f (per meal)
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. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 days
1. Spiced chicken tabbouleh bowl
360 cals, 44p, 32c, 5f (per meal)
3/4 lbs (336g)
1/2 box (5.8 oz) (82g)
1/4 tsp (1mL)
4 dash (1g)
1/4 cucumber (8-1/4") (75g)
1/2 roma tomato (40g)
2 sprigs (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
dinner prep - 2 days
1. Chicken marsala
465 cals, 56p, 9c, 22f (per meal)
2 tbsp (30mL)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 cup (120mL)
1/2 cup(s) (mL)
2 clove(s) (6g)
1/2 lbs (227g)
1 lbs (448g)
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Lima beans
75 cals, 5p, 10c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Season to taste with salt and pepper.
3
Serve.
snack prep - 2 days
1. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
dinner prep - 1 days
1. Cajun cod
435 cals, 72p, 5c, 14f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Season the cod fillet(s) with the Cajun seasoning on all sides.
2
In a non-stick skillet, add the oil and heat the pan.
3
Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
4
Let sit a couple minutes and serve.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
lunch prep - 1 days
1. Caprese chicken
400 cals, 43p, 3c, 23f (per meal)
1/3 tsp (1g)
4 tsp (21g)
1/4 tbsp (3mL)
2 cherry tomatoes (34g)
4 tsp, chopped (4g)
1 1/3 oz (38g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Garlic collard greens
160 cals, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.