1500 calorie high protein meal plan

In just a few clicks, generate your own 1500 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 (1525cal, 153g protein, 83g net carbs, 55g fat, 21g fiber per day) was pre-made for your convenience and cannot be customized.

Breakfast Lunch Dinner Snack
Mon
Walnuts, cottage cheese and pineapple
Chicken-broccoli-rice bowl, clementine
Pan seared breaded tilapia, broccoli
Applesauce , string cheese
Tue
Wed
Thu
Buttery tarragon tilapia fillets, olive oil drizzled broccoli
Simple chicken breast, sugar snap peas
Yogurt and cucumber , clementine
Fri
Mixed nuts, milk
Sat
Baked garlic parmesan chicken, broccoli
Avocado tuna salad, roasted peanuts
Nut and Seed Products
Walnuts
3/4 cup shelled (50 halves) (75g)
Mixed nuts
4 tbsp (34g)
Dairy and Egg Products
Lowfat cottage cheese
3 cup (678g)
Butter
3 1/2 tbsp (50g)
String cheese
3 stick (84g)
Lowfat greek yogurt
2 1/4 cup (630g)
Whole milk
2 cup (480mL)
Parmesan cheese
1 tbsp (6g)
Fruits and Fruit Juices
Canned pineapple
3/4 cup, chunks (136g)
Clementines
9 fruit (666g)
Applesauce
3 to-go container (~4 oz) (366g)
Avocados
3/8 avocado(s) (75g)
Lime juice
1/4 tbsp (4mL)
Poultry Products
Boneless skinless chicken breast, raw
3 lb (1328g)
Vegetables and Vegetable Products
Frozen broccoli
72 1/4 oz (2049g)
Cucumber
2 1/4 cucumber (8-1/4") (677g)
Garlic
1 1/2 clove (5g)
Frozen sugar snap peas
4 cup (576g)
Onion
3/16 small (13g)
Tomatoes
3 tbsp, chopped (34g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (178g)
Spices and Herbs
Salt
3/4 oz (19g)
Black pepper
1/4 oz (7g)
Fresh tarragon
1 1/4 tsp, chopped (1g)
Garlic powder
1/3 tsp (1g)
Basil
2 dash, leaves (0g)
Fats and Oils
Olive oil
2 1/2 oz (81mL)
Cereal Grains and Pasta
All-purpose flour
1/2 cup (70g)
Finfish and Shellfish Products
Tilapia, raw
3 lb (1316g)
Canned tuna
3/4 can (~6 oz) (129g)
Baked Products
Bread crumbs
2 tbsp (14g)
Other
Mixed greens
3/4 cup (23g)
Legumes and Legume Products
Roasted peanuts
2 2/3 tbsp (24g)
breakfast prep - 4 days
1. Walnuts
130 cals, 3p, 1c, 12f (per meal)
  • ,
  • Walnuts
    3 tbsp shelled (50 halves) (19g)
  • 2. Cottage cheese and pineapple
    140 cals, 21p, 9c, 2f (per meal)
  • Lowfat cottage cheese
    3 cup (678g)
  • Canned pineapple, drained
    3/4 cup, chunks (136g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    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.
    lunch prep - 3 days
    1. Chicken-broccoli-rice bowl
    470 cals, 47p, 46c, 9f (per meal)
  • Boneless skinless chicken breast, raw
    1 lb (504g)
  • Frozen broccoli
    1 package (320g)
  • Flavored rice mix
    1 pouch (~5.6 oz) (178g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Olive oil
    3/4 tbsp (11mL)
  • Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
    3
    When everything is ready mix it all together and serve.
    2. Clementine
    80 cals, 1p, 15c, 0f (per meal)
  • ,
  • Clementines
    2 fruit (148g)
  • dinner prep - 3 days
    1. Pan seared breaded tilapia
    450 cals, 53p, 18c, 18f (per meal)
  • ,
  • Butter, melted
    2 1/4 tbsp (32g)
  • All-purpose flour
    1/2 cup (70g)
  • Tilapia, raw
    1 3/4 lb (756g)
  • Salt
    1 tsp (7g)
  • Black pepper
    1 tsp, ground (3g)
  • Olive oil
    1 tbsp (17mL)
  • Recipe has been scaled from original by 1.13x. 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
    115 cals, 11p, 8c, 0f (per meal)
  • ,
  • Frozen broccoli
    12 cup (1092g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    snack prep - 3 days
    1. Applesauce
    55 cals, 0p, 12c, 0f (per meal)
  • Applesauce
    1 to-go container (~4 oz) (122g)
  • 1
    One 4 oz to-go container of applesauce = about half a cup of applesauce
    2. String cheese
    85 cals, 7p, 2c, 6f (per meal)
  • ,
  • String cheese
    1 stick (28g)
  • snack prep - 3 days
    1. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    2 1/4 cucumber (8-1/4") (677g)
  • Lowfat greek yogurt
    2 1/4 cup (630g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.
    2. Clementine
    40 cals, 1p, 8c, 0f (per meal)
  • ,
  • Clementines
    1 fruit (74g)
  • lunch prep - 2 days
    1. Buttery tarragon tilapia fillets
    335 cals, 57p, 1c, 12f (per meal)
  • ,
  • Tilapia, raw, ~4 fillets, unfrozen
    1 1/4 lb (560g)
  • Butter
    1 1/4 tbsp (18g)
  • Garlic, minced
    1 1/4 clove (4g)
  • Fresh tarragon
    1 1/4 tsp, chopped (1g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes.
    2
    Turn fillets over, re-cover, and continue to microwave on high for a further 2 minutes. Remove immediately and serve.
    2. Olive oil drizzled broccoli
    175 cals, 7p, 5c, 11f (per meal)
  • ,
  • Black pepper
    2 1/2 dash (0g)
  • Salt
    2 1/2 dash (1g)
  • Frozen broccoli
    5 cup (455g)
  • Olive oil
    5 tsp (25mL)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.
    dinner prep - 2 days
    1. Simple chicken breast
    425 cals, 67p, 1c, 17f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    1 1/3 lb (597g)
  • Salt
    1 1/3 tsp (8g)
  • Black pepper
    1 1/3 tsp, ground (3g)
  • Olive oil
    4 tsp (20mL)
  • Garlic powder
    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. Sugar snap peas
    125 cals, 8p, 12c, 1f (per meal)
  • Frozen sugar snap peas
    4 cup (576g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    breakfast prep - 2 days
    1. Mixed nuts
    110 cals, 3p, 2c, 9f (per meal)
  • ,
  • Mixed nuts
    2 tbsp (17g)
  • 2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (240mL)
  • lunch prep - 1 days
    1. Baked garlic parmesan chicken
    400 cals, 55p, 10c, 15f (per meal)
  • Boneless skinless chicken breast, raw
    8 oz (227g)
  • Black pepper
    1/2 dash, ground (0g)
  • Olive oil
    1/2 tbsp (8mL)
  • Garlic, minced
    1/4 clove (1g)
  • Parmesan cheese
    1 tbsp (6g)
  • Bread crumbs
    2 tbsp (14g)
  • Basil
    2 dash, leaves (0g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
    2
    In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
    3
    Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
    2. Broccoli
    60 cals, 5p, 4c, 0f (per meal)
  • Frozen broccoli
    2 cup (182g)
  • 1
    Prepare according to instructions on package.
    dinner prep - 1 days
    1. Avocado tuna salad
    325 cals, 31p, 4c, 18f (per meal)
  • Avocados
    3/8 avocado(s) (75g)
  • Lime juice
    1/4 tbsp (4mL)
  • Salt
    3/4 dash (0g)
  • Black pepper
    3/4 dash (0g)
  • Mixed greens
    3/4 cup (23g)
  • Onion, minced
    3/16 small (13g)
  • Canned tuna
    3/4 can (~6 oz) (129g)
  • Tomatoes
    3 tbsp, chopped (34g)
  • Recipe has been scaled from original by 0.75x. 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. Roasted peanuts
    155 cals, 6p, 3c, 12f (per meal)
  • Roasted peanuts
    2 2/3 tbsp (24g)
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