7-day meal plan with recipes and a grocery list
Meal plan with over 160g protein
1925calories
167gprotein
99gnet carbs
83gfat
per day
Free, no credit card · Customize it first
Customize it first
Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this plan
This meal plan will show you exactly what, when, and how to eat to get at least 160g of protein per day. If you're unsure of what a diet with 160 grams of daily protein looks like or how to eat that much, just follow along with the given recipes and grocery list each day you'll be hitting your daily protein goal. To get started, generate and customize your own plan with option 1 or just use the pre-made sample plan (option 2). If you need help figuring out your caloric needs, try using this macro meal planning tool instead.
Day 1
1900cals, 170g protein, 75g net carbs, 89g fat 30g fiber per day
Day 2
1925cals, 159g protein, 87g net carbs, 90g fat 34g fiber per day
Breakfast
Scrambled eggs with kale, tomatoes, rosemary
1 serving(s) · 203cal, 15p, 7c, 12f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Day 3
1950cals, 167g protein, 96g net carbs, 86g fat 32g fiber per day
Breakfast
Broccoli & cheddar egg muffins
2 muffins · 193cal, 14p, 2c, 14f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Day 4
1925cals, 178g protein, 120g net carbs, 70g fat 27g fiber per day
Breakfast
Broccoli & cheddar egg muffins
2 muffins · 193cal, 14p, 2c, 14f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Lunch
Chunky canned soup (non-creamy)
1 1/2 can(s) · 371cal, 27p, 35c, 10f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Cottage cheese & honey
3/4 cup(s) · 187cal, 21p, 22c, 2f
Day 5
2000cals, 161g protein, 157g net carbs, 67g fat 29g fiber per day
Breakfast
Broccoli & cheddar egg muffins
2 muffins · 193cal, 14p, 2c, 14f
Lowfat Greek yogurt
1 container(s) · 155cal, 12p, 16c, 4f
Lunch
Chunky canned soup (non-creamy)
1 1/2 can(s) · 371cal, 27p, 35c, 10f
Roasted almonds
1/8 cup(s) · 111cal, 4p, 2c, 9f
Cottage cheese & honey
3/4 cup(s) · 187cal, 21p, 22c, 2f
Day 6
1900cals, 165g protein, 87g net carbs, 82g fat 38g fiber per day
Breakfast
Pumped up greek yogurt
1 container(s) · 206cal, 17p, 18c, 6f
Basic scrambled eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Chicken avocado salad
1 serving(s) · 500cal, 43p, 8c, 28f
Raspberries
1 1/4 cup(s) · 90cal, 2p, 8c, 1f
Day 7
1950cals, 168g protein, 70g net carbs, 95g fat 33g fiber per day
Breakfast
Pumped up greek yogurt
1 container(s) · 206cal, 17p, 18c, 6f
Basic scrambled eggs
2 egg(s) · 159cal, 13p, 1c, 12f
Lunch
Chicken avocado salad
1 serving(s) · 500cal, 43p, 8c, 28f
Raspberries
1 1/4 cup(s) · 90cal, 2p, 8c, 1f
Grocery List (58 items)
Spices and Herbs
Paprika
1 tsp
Balsamic vinegar
2 tsp
Rosemary, dried
3 g
Cajun seasoning
1/3 tsp
Fresh basil
1 tbsp, chopped
Taco seasoning mix
1 tbsp
Salt
1/2 tbsp
Black pepper
1/4 tbsp, ground
Garlic powder
2 dash
Onion powder
2 dash
Finfish and Shellfish Products
Tilapia, raw
3/4 lbs
Fats and Oils
Olive oil
1 oz
Oil
3 oz
Balsamic vinaigrette
1 tbsp
Caesar salad dressing
1/4 cup
43 more items
Checks off as you shop and updates when you swap a meal.
Recipes
dinner prep - 1 days
1. Parmesan crusted tilapia
548cal, 78p, 6c, 23f (per meal)
1 tsp (2g)
3/4 lbs (336g)
1/2 tbsp (8mL)
6 tbsp (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat the oven to 400°F (200°C).
2
Line a baking sheet with aluminum foil.
3
In a small bowl, mix together Parmesan cheese, paprika, and a pinch of salt and pepper.
4
Coat the tilapia fillets with olive oil, then place them on the prepared baking sheet. Press the Parmesan mixture onto the top of the tilapia.
5
Bake in the preheated oven for 10 to 12 minutes, or until the fish flakes easily with a fork.
2. Mixed vegetables
121cal, 6p, 16c, 1f (per meal)
1 1/4 cup (169g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1/2 tsp (3mL)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 large (100g)
1 cup, chopped (40g)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 1 days
1. Low carb fried chicken
468cal, 40p, 0c, 34f (per meal)
1/2 tbsp (8mL)
1/3 tsp (1g)
1/2 lbs (227g)
1/4 oz (7g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Sugar snap peas
164cal, 11p, 16c, 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.
snack prep - 3 days
1. Quinoa & chia yogurt parfait
282cal, 17p, 29c, 8f (per meal)
3 (5.3 oz ea) container(s) (450g)
2 tbsp (28g)
6 tbsp (64g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
lunch prep - 2 days
1. Caesar chicken breasts
383cal, 46p, 2c, 22f (per meal)
13 1/3 oz (378g)
1/4 cup (49g)
1/4 cup (17g)
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
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Flavored rice mix
143cal, 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. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp (8mL)
1/2 tbsp, chopped (1g)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. 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 - 2 days
1. Southwest chicken
362cal, 53p, 6c, 13f (per meal)
2 tsp (10mL)
1 tbsp (9g)
2 tbsp, shredded (14g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top and serve.
2. Garlic collard greens
319cal, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 3 days
1. Broccoli & cheddar egg muffins
193cal, 14p, 2c, 14f (per meal)
4 large (200g)
1/2 cup, shredded (57g)
4 dash (3g)
4 dash, ground (1g)
1 tsp (5mL)
1 cup (91g)
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
dinner prep - 1 days
1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 0.75x. 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. Garlic collard greens
159cal, 7p, 5c, 8f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 dash (1g)
1 1/2 clove(s) (5g)
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.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 2 days
1. Yogurt and cucumber
132cal, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
dinner prep - 2 days
1. Rosemary chicken
393cal, 58p, 2c, 17f (per meal)
1 1/2 dash (1g)
1 1/2 tbsp (23mL)
18 oz (510g)
1 1/2 tbsp (23mL)
3/4 tbsp (2g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
2
Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
3
Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
2. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
3. Roasted broccoli
49cal, 4p, 3c, 0f (per meal)
1 package (284g)
2 dash (2g)
2 dash, ground (1g)
2 dash (1g)
2 dash (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
breakfast prep - 2 days
1. Pumped up greek yogurt
206cal, 17p, 18c, 6f (per meal)
1 (5.3 oz ea) container(s) (150g)
1 tbsp (6g)
8 raspberries (15g)
1 tsp (3g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
2. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. 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.
lunch prep - 2 days
1. Chicken avocado salad
500cal, 43p, 8c, 28f (per meal)
3/4 lbs (340g)
2 tbsp chopped (20g)
4 tsp (20mL)
4 tsp (20mL)
10 sprouts (190g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Raspberries
90cal, 2p, 8c, 1f (per meal)
2 1/2 cup (308g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
snack prep - 2 days
1. Cottage cheese and pineapple
140cal, 21p, 9c, 2f (per meal)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 1 days
1. Pesto chicken & quinoa stuffed peppers
733cal, 68p, 24c, 37f (per meal)
2 medium (238g)
1/2 cup (43g)
1/3 jar (6.25 oz) (59g)
1 3/4 tbsp (19g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.33x. 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
Cook quinoa according to package. Should yield about 1 cup of cooked quinoa. Set aside.
4
Meanwhile, turn on broiler and place bell peppers under broiler for 5 minutes until skin blisters and blackens. Remove and set aside.
5
Preheat oven to 350 F (180 C).
6
In a medium bowl mix the quinoa, chicken, cheese, and pesto together.
7
When peppers have cooled, cut in half and remove seeds.
8
Fill pepper halves with chicken mixture and top with cheese.
9
Bake for 10 minutes. Serve.
Ready to start?
Get this week's plan in the meal planner, with every meal swappable and a grocery list that keeps up.