Meal plan with over 150g protein
This 7-day 150g protein per day meal plan comes complete with a full weekly menu of recipes and a grocery list so you can stay on track from day to day. For most people, a diet with 150 grams of protein a day is a good ballpark to shoot for and it will help ensure you retain muscle mass while losing weight (and lose fat instead) and also that when you gain weight more of it will be muscle. Use the plan by creating your own custom version with a specific calorie goal (option 1) or checking out the sample. Strongr Fastr's meal planner can calculate everything for you if you're unsure of how many calories you should be eating.
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 (1800cal, 168g protein, 102g net carbs, 69g fat, 23g fiber per day) cannot be customized.
Day 1
1875cal, 173g protein, 100g net carbs, 78g fat, 22g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 container (131cal, 14p, 13c, 3f)
Day 2
1800cal, 153g protein, 101g net carbs, 73g fat, 31g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (380cal, 55p, 11c, 13f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 serving(s) (293cal, 31p, 23c, 7f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Day 3
1775cal, 160g protein, 112g net carbs, 62g fat, 30g fiber
1/2 serving(s) (236cal, 30p, 0c, 13f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
8 oz (380cal, 55p, 11c, 13f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 serving(s) (293cal, 31p, 23c, 7f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Day 4
1825cal, 158g protein, 114g net carbs, 73g fat, 23g fiber
1 1/3 serving(s) (419cal, 42p, 41c, 8f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1 1/2 serving(s) (123cal, 4p, 10c, 5f)
1 container (131cal, 14p, 13c, 3f)
1 1/2 serving(s) (660cal, 62p, 33c, 28f)
Day 5
1775cal, 171g protein, 126g net carbs, 57g fat, 18g fiber
2 meatloaves (559cal, 64p, 26c, 21f)
1 serving(s) (110cal, 5p, 10c, 4f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 1/2 serving(s) (395cal, 55p, 23c, 7f)
3/4 cup brown rice, cooked (172cal, 4p, 35c, 1f)
Day 6
1775cal, 187g protein, 75g net carbs, 74g fat, 19g fiber
1/2 serving(s) (234cal, 18p, 4c, 15f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2 meatloaves (559cal, 64p, 26c, 21f)
1 serving(s) (110cal, 5p, 10c, 4f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
12 oz (424cal, 76p, 2c, 13f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
Day 7
1700cal, 177g protein, 84g net carbs, 66g fat, 18g fiber
1/2 serving(s) (234cal, 18p, 4c, 15f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
5/6 cup brown rice, cooked (191cal, 4p, 39c, 2f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
12 oz (424cal, 76p, 2c, 13f)
3/4 serving(s) (173cal, 4p, 7c, 11f)
Grocery List (58 items)
Beef Products
Ground beef (93% lean)
2 lbs (908g)
Dairy and Egg Products
Eggs
11 large (550g)
Fresh mozzarella cheese
1 1/3 oz (38g)
Whole milk
3 cup (679mL)
Butter
2 tsp (9g)
Egg whites
1/2 cup (122g)
Fruits and Fruit Juices
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Peach
4 medium (2-2/3" dia) (600g)
Grapes
2 cup (184g)
Lemon
1 1/2 small (87g)
Avocados
2 avocado(s) (402g)
Other
Ranch dressing mix
1/4 packet (1 oz) (7g)
Cottage cheese & fruit cup
3 container (510g)
Mixed greens
3 1/4 cup (98g)
Flavored quinoa mix
1/2 package (4.9 oz) (69g)
Teriyaki sauce
1/2 cup (120mL)
Stir-fry sauce
1/2 cup (119g)
Chicken breakfast sausage
4 link(s) (120g)
Fats and Oils
Oil
2 oz (56mL)
Ranch dressing
2 tbsp (30mL)
Olive oil
1/2 tbsp (8mL)
Balsamic vinaigrette
2 oz (55mL)
Marinade sauce
3/4 cup (180mL)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2171g)
Vegetables and Vegetable Products
Collard greens
6 oz (170g)
Garlic
1 clove(s) (3g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (198g)
Frozen broccoli
1 1/4 package (343g)
Beets, precooked (canned or refrigerated)
6 beets (2" dia, sphere) (300g)
Edamame, frozen, shelled
1 1/2 cup (177g)
Kale leaves
1 1/2 bunch (255g)
Baby carrots
24 medium (240g)
Frozen mixed veggies
3/4 10oz package (213g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Carrots
1 medium (69g)
Red bell pepper
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
Onion
1/6 medium (2-1/2" dia) (18g)
Zucchini
1/3 medium (65g)
Broccoli
1/3 cup chopped (30g)
Spices and Herbs
Salt
2 tsp (11g)
Dijon mustard
1/2 tbsp (8g)
Black pepper
2 tsp, ground (4g)
Fresh basil
2 tsp, chopped (2g)
Garlic powder
4 dash (2g)
Chipotle seasoning
4 dash (1g)
Oregano, dried
4 dash, ground (1g)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
2 slice (64g)
Nut and Seed Products
Sunflower kernels
2 1/2 oz (71g)
Beverages
Water
2 1/2 cup (614mL)
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
Hummus
6 tbsp (90g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1/3 pouch (~5.6 oz) (53g)
Pork Products
Boneless pork loin
1/2 lbs (255g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (68g)
Finfish and Shellfish Products
Shrimp, raw
1/2 lbs (255g)
Cereal Grains and Pasta
Brown rice
1/2 cup (100g)
breakfast prep - 3 days
1. Paleo beef & egg bowl
235 cals, 30p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat a non-stick skillet over medium heat. Add the ground beef and break apart. Season with some salt and pepper. Cook, stirring occasionally, until beef is fully cooked and no longer pink. Transfer beef to a plate and set aside.
2
Crack the egg into the skillet and cook until the whites are firm.
3
Add beef to a bowl and top the egg. Season with more salt/pepper and serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 1 days
1. Ranch chicken
460 cals, 51p, 5c, 26f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Garlic collard greens
120 cals, 5p, 4c, 6f (per meal)
Recipe has been scaled from original by 0.38x. 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.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Cottage cheese & fruit cup
130 cals, 14p, 13c, 3f (per meal)
1 container (170g)
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
dinner prep - 2 days
1. Chicken-broccoli-quinoa bowl
295 cals, 31p, 23c, 7f (per meal)
1/2 lbs (224g)
1/2 package (142g)
1/2 package (4.9 oz) (69g)
2 dash (2g)
2 dash, ground (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
3 tbsp (45mL)
6 beets (2" dia, sphere) (300g)
1 1/2 cup (177g)
3 cup (90g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
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. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Lentils
115 cals, 8p, 17c, 0f (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.
snack prep - 2 days
1. Carrots and hummus
125 cals, 4p, 10c, 5f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. 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.
breakfast prep - 2 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. 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. Chicken-broccoli-rice bowl
420 cals, 42p, 41c, 8f (per meal)
1/3 lbs (149g)
1/3 package (95g)
1/3 pouch (~5.6 oz) (53g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/4 tbsp (3mL)
Recipe has been scaled from original by 0.33x. 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. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. 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.
dinner prep - 1 days
1. Pork and vegetable stir fry
660 cals, 62p, 33c, 28f (per meal)
3 tbsp (51g)
3/4 10oz package (213g)
1 tsp (6mL)
3 dash, ground (1g)
1 1/2 dash (1g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.38x. 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.
snack prep - 3 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Bbq glazed meatloaf
560 cals, 64p, 26c, 21f (per meal)
4 dash (2g)
4 tbsp (60mL)
4 tbsp (68g)
4 dash (1g)
2 slice (64g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chipotle seasoning and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet and brush with the barbeque sauce. Bake until meat loaves are browned and cooked through, 15-18 minutes. Serve.
2. Buttered lima beans
110 cals, 5p, 10c, 4f (per meal)
1/2 package (10 oz) (142g)
2 dash (2g)
2 tsp (9g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 1 days
1. Shrimp and vegetable stir fry
395 cals, 55p, 23c, 7f (per meal)
1 medium (69g)
3/8 package (107g)
1/2 lbs (255g)
1 1/2 dash (1g)
3 dash, ground (1g)
1 tsp (6mL)
4 tbsp (68g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the shrimp and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove shrimp and set aside.
2
Put remaining oil into the skillet and add the frozen broccoli and sliced carrot. Stir-fry 4-5 minutes or until crisp but warmed through.
3
Return shrimp to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until shrimp is fully cooked.
6
Serve.
2. Brown rice
170 cals, 4p, 35c, 1f (per meal)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
breakfast prep - 2 days
1. Chicken sausage & egg white breakfast bowl
235 cals, 18p, 4c, 15f (per meal)
1/2 tsp (3mL)
1/4 avocado(s) (50g)
2 tbsp cherry tomatoes (19g)
4 tbsp (61g)
2 link(s) (60g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook chicken sausage according package instructions. Slice into bite-sized pieces and set aside.
2
Add oil to a skillet over low heat. Pour in egg whites and scramble until they turn opaque and firm.
3
Transfer egg whites to a bowl and add the chicken sausage, tomatoes, and avocado. Season with a pinch of salt/pepper and serve.
dinner prep - 2 days
1. Marinaded chicken breast
425 cals, 76p, 2c, 13f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Simple kale & avocado salad
175 cals, 4p, 7c, 12f (per meal)
3/4 bunch (128g)
3/4 small (44g)
3/4 avocado(s) (151g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
1/2 lbs (227g)
4 dash, ground (1g)
1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (40g)
2 2/3 tbsp cherry tomatoes (25g)
2 tsp (10mL)
1/6 medium (2-1/2" dia) (18g)
1/3 medium (65g)
2 dash (2g)
2 dash, ground (1g)
1/3 cup chopped (30g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Brown rice
190 cals, 4p, 39c, 2f (per meal)
1/4 cup (53g)
1/4 tsp (1g)
1/2 cup(s) (132mL)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.28x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.