Meal plan with over 160g protein
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.
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 (1925cal, 170g protein, 149g net carbs, 62g fat, 25g fiber per day) cannot be customized.
Day 1
2000cal, 174g protein, 147g net carbs, 68g fat, 23g fiber
1 1/4 serving(s) (309cal, 23p, 36c, 7f)
1 1/2 serving(s) (587cal, 45p, 48c, 20f)
1 1/4 serving(s) (178cal, 10p, 6c, 11f)
1 1/2 serving(s) (110cal, 16p, 9c, 1f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
Day 2
1900cal, 165g protein, 138g net carbs, 66g fat, 22g fiber
1 1/4 serving(s) (309cal, 23p, 36c, 7f)
8 oz (410cal, 40p, 0c, 28f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 1/2 serving(s) (110cal, 16p, 9c, 1f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
1 serving(s) (57cal, 0p, 12c, 0f)
Day 3
1900cal, 177g protein, 126g net carbs, 66g fat, 25g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1 serving(s) (180cal, 9p, 2c, 14f)
5 1/3 oz (250cal, 30p, 0c, 15f)
1 serving(s) (171cal, 9p, 12c, 7f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/3 serving(s) (693cal, 75p, 59c, 11f)
Day 4
1925cal, 172g protein, 148g net carbs, 61g fat, 26g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 1/2 sandwich(es) (524cal, 45p, 46c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 pita(s) (554cal, 55p, 37c, 18f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 5
1950cal, 171g protein, 159g net carbs, 59g fat, 27g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1 serving(s) (180cal, 9p, 2c, 14f)
1 serving(s) (533cal, 46p, 61c, 9f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 pita(s) (554cal, 55p, 37c, 18f)
3/4 cup(s) (73cal, 3p, 10c, 1f)
Day 6
1900cal, 165g protein, 161g net carbs, 56g fat, 24g fiber
1/2 serving(s) (176cal, 3p, 24c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 potato(es) (520cal, 54p, 55c, 6f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 zucchini boat(s) (556cal, 75p, 14c, 20f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
Day 7
1900cal, 165g protein, 161g net carbs, 56g fat, 24g fiber
1/2 serving(s) (176cal, 3p, 24c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 potato(es) (520cal, 54p, 55c, 6f)
2 serving(s) (136cal, 3p, 8c, 9f)
1 slice(s) (146cal, 7p, 15c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
4 zucchini boat(s) (556cal, 75p, 14c, 20f)
1/3 cup brown rice, cooked (76cal, 2p, 15c, 1f)
Grocery List (58 items)
Dairy and Egg Products
Whole milk
6 1/4 cup (1500mL)
Fresh mozzarella cheese
2 1/4 oz (64g)
Feta cheese
5 tbsp (47g)
Low fat cottage cheese (1% milkfat)
5 1/2 cup (1243g)
Cheddar cheese
2/3 cup, shredded (75g)
Nonfat greek yogurt, plain
2/3 cup (187g)
Breakfast Cereals
Breakfast cereal
2 1/2 serving (75g)
Beverages
Protein powder
1 1/4 scoop (1/3 cup ea) (39g)
Water
1 cup(s) (223mL)
Fats and Oils
Olive oil
1/4 tbsp (4mL)
Balsamic vinaigrette
2 1/2 tbsp (38mL)
Oil
1/2 oz (18mL)
Salad dressing
6 tbsp (90mL)
Poultry Products
Ground turkey, raw
3/4 lbs (321g)
Boneless skinless chicken breast, raw
4 lbs (1856g)
Spices and Herbs
Salt
4 dash (3g)
Black pepper
5 dash, ground (1g)
Fresh basil
6 tbsp leaves, whole (9g)
Garlic powder
4 tsp (12g)
Ground cumin
1/2 oz (13g)
Cinnamon
1 tsp (3g)
Paprika
1 tsp (2g)
Other
Flavored quinoa mix
3/8 package (4.9 oz) (52g)
Mixed greens
2 1/4 package (5.5 oz) (349g)
Cottage cheese & fruit cup
1 container (170g)
Stir-fry sauce
2 3/4 tbsp (45g)
Vegetables and Vegetable Products
Frozen mixed veggies
21 3/4 oz (616g)
Tomatoes
5 1/2 medium whole (2-3/5" dia) (685g)
Onion
1 medium (2-1/2" dia) (118g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Fresh parsley
1/2 cup chopped (30g)
Zucchini
4 medium (784g)
Legumes and Legume Products
Hummus
1 cup (233g)
Canned great northern beans
2/3 can (~15 oz) (283g)
Peanut butter
2 tbsp (32g)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Applesauce
2 to-go container (~4 oz) (244g)
Canned pineapple
3/4 cup, chunks (136g)
Apples
2 medium (3" dia) (364g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Snacks
Beef jerky
3 oz (85g)
Pork Products
Pork shoulder
1/2 lbs (227g)
Soups, Sauces, and Gravies
Chicken broth
2 cup(s) (mL)
Salsa verde
2/3 cup (171g)
Barbecue sauce
1/3 cup (95g)
Frank's red hot sauce
1/2 cup (106mL)
Nut and Seed Products
Sunflower kernels
3 oz (85g)
Coconut flakes
1 tbsp (5g)
Almond butter
1 tbsp (16g)
Sweets
Honey
1/4 cup (70g)
Baked Products
Bread
6 3/4 oz (192g)
Pita bread
2 pita, large (6-1/2" dia) (128g)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
Beef Products
Ground beef (93% lean)
1 lbs (454g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
Brown rice
1/4 cup (42g)
breakfast prep - 2 days
1. Breakfast cereal with protein milk
310 cals, 23p, 36c, 7f (per meal)
10 tbsp (150mL)
1 1/4 serving (38g)
5/8 scoop (1/3 cup ea) (19g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
lunch prep - 1 days
1. Turkey-mixed veggies-quinoa bowl
585 cals, 45p, 48c, 20f (per meal)
1/4 tbsp (4mL)
6 oz (170g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
3/8 package (4.9 oz) (52g)
3/8 package (16 oz ea) (170g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
2. Caprese salad
180 cals, 10p, 6c, 11f (per meal)
2 1/2 tsp (13mL)
1/4 cup leaves, whole (5g)
6 2/3 tbsp cherry tomatoes (62g)
3/8 package (5.5 oz) (65g)
1 1/4 oz (35g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Chicken shawarma bowl
540 cals, 72p, 12c, 21f (per meal)
2 tsp (9mL)
2 1/2 tsp (8g)
2 1/2 tsp (5g)
5 tbsp (75g)
5 tbsp (47g)
6 2/3 tbsp, sliced (48g)
1 1/4 cup cherry tomatoes (186g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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.
snack prep - 2 days
2. Applesauce
55 cals, 0p, 12c, 0f (per meal)
1 to-go container (~4 oz) (122g)
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
3. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
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. Slow cooker carnitas
410 cals, 40p, 0c, 28f (per meal)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Season pork shoulder with some salt and pepper.
2
Place pork in a slower cooker, cover, and cook on low for 6-8 hours. Time may vary, so be sure to check throughout. Pork should easily shred when done.
3
Take two forks and shred the pork. Serve.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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 and serve.
3. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
3/4 cup (101g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. White chicken chili soup
695 cals, 75p, 59c, 11f (per meal)
1/2 lbs (227g)
2 cup(s) (mL)
2/3 can (~15 oz) (283g)
2/3 cup (171g)
1/4 tbsp (1g)
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.
3
In a new pot, add broth, chicken, beans, salsa, and cumin over medium-high heat and stir.
4
Allow to cook for about 5 minutes. Serve.
5
*Crock pot method: Add all ingredients (including the uncooked chicken) into the crock pot. Cook on low for 6-8 hours, or high for 3-4. Once finished, shred the chicken with two forks and serve.
lunch prep - 1 days
1. Basic ground turkey
250 cals, 30p, 0c, 15f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
3. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 3 days
1. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
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.
snack prep - 2 days
1. Apple & peanut butter
155 cals, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
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. Turkey & hummus deli sandwich
525 cals, 45p, 46c, 14f (per meal)
3/8 tsp (2mL)
3/4 cup (23g)
3 slice(s), thick/large (1/2" thick) (81g)
3 tbsp (45g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. 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.
dinner prep - 2 days
1. Lebanese beef pitas
555 cals, 55p, 37c, 18f (per meal)
4 dash (1g)
4 dash (1g)
1/2 tbsp (3g)
4 tbsp chopped (15g)
1/2 small (35g)
1 pita, large (6-1/2" dia) (64g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 360°F (180°C).
2
In a large bowl, mix together the ground beef, onion, parsley, spices, and a pinch of salt.
3
Slice each pita in half down the middle like a hamburger bun so that there is a top and bottom "bun".
4
Place pita bottoms on an oven tray and top with an even amount of the beef mixture. Press pita tops on top and slice down the middle to cut everything in half.
5
Bake for about 20 minutes. Serve.
2. Mixed vegetables
75 cals, 3p, 10c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 3 days
1. Hummus toast
145 cals, 7p, 15c, 5f (per meal)
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (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.
lunch prep - 1 days
1. Chicken stir fry with rice
535 cals, 46p, 61c, 9f (per meal)
4 tbsp (46g)
1/2 cup(s) (119mL)
6 oz (168g)
1 dash (1g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 10oz package (142g)
2 2/3 tbsp (45g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a pot with a lid, add the water and bring to a boil. Add the rice, stir, reduce heat to medium-low, and cover with the lid. The temperature will be correct when a little steam is visibly leaking from the lid. Keep the lid on for 20 minutes without removing. When done, fluff with a fork and set aside.
2
Meanwhile, heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
3
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
4
Return chicken to skillet, stir.
5
Pour in stir-fry sauce and mix until it is well distributed.
6
Reduce heat to low and simmer until chicken is fully cooked.
7
Serve over rice.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
2 sweetpotato, 5" long (420g)
1/3 cup (95g)
1 lbs (448g)
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 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.
breakfast prep - 2 days
1. Apple, banana, almond butter bowl
175 cals, 3p, 24c, 6f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 medium (3" dia) (91g)
1/2 tbsp (3g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put banana and apple chunks in a bowl. Mix together.
2
Top with coconut flakes and drizzle with almond butter.
dinner prep - 2 days
1. Buffalo chicken zucchini boats
555 cals, 75p, 14c, 20f (per meal)
1/2 tbsp (4g)
2/3 cup, shredded (75g)
1 lbs (454g)
1/2 cup (107mL)
2/3 cup (187g)
4 medium (784g)
Recipe has been scaled from original by 1.33x. 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 plate and set aside to cool.
3
Preheat oven to 400°F (200°C).
4
Cut zucchini in half lengthwise. Using a spoon, scoop out the inside of the zucchini and transfer zucchini insides to a large bowl and reserve for later.
5
Place the zucchini boats on a baking sheet and season with some salt and pepper. Bake for 10 minutes.
6
Meanwhile, make the filling. Once chicken is cool enough to handle, shred it with two forks. Add the shredded chicken to the bowl with the zucchini insides and combine with the Greek yogurt, half of the cheddar cheese, buffalo sauce, garlic powder and some salt and pepper. Mix.
7
Remove zucchini boats from oven. Spoon chicken mixture into the cavity and top with remaining cheese.
8
Bake for 20-25 minutes. Serve.
2. Brown rice
75 cals, 2p, 16c, 1f (per meal)
1/4 cup (42g)
1 1/3 dash (1g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. 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.