Meal plan with over 180g protein
This diet plan provides you with the exact recipes and grocery list you need if you're trying to figure out how to eat at least 180 grams of protein per day. Just follow the recipes day by day and you'll be getting more than enough protein to support your diet or training goals. Start the plan by selecting the amount of calories you need and clicking "Generate Plan". Alternatively, you can follow the sample plan, but the calories may not be appropriate for you. If you need help figuring out your calories, Strongr Fastr's macro meal planning tool but make sure to put in your 180 gram protein goal on the advanced tab.
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 (2150cal, 192g protein, 115g net carbs, 89g fat, 30g fiber per day) cannot be customized.
Day 1
2175cal, 191g protein, 149g net carbs, 78g fat, 27g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 container (131cal, 14p, 13c, 3f)
9 oz (383cal, 48p, 0c, 21f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
10 oz (353cal, 63p, 2c, 11f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 2/3 serving(s) (276cal, 8p, 54c, 1f)
Day 2
2175cal, 191g protein, 149g net carbs, 78g fat, 27g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 container (131cal, 14p, 13c, 3f)
9 oz (383cal, 48p, 0c, 21f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 tomato(es) (60cal, 1p, 2c, 5f)
10 oz (353cal, 63p, 2c, 11f)
2 serving(s) (196cal, 3p, 8c, 15f)
2 2/3 serving(s) (276cal, 8p, 54c, 1f)
Day 3
2150cal, 185g protein, 101g net carbs, 99g fat, 30g fiber
1 1/3 serving(s) (306cal, 23p, 23c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
13 1/3 oz (494cal, 85p, 2c, 16f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 1/3 serving(s) (390cal, 41p, 31c, 9f)
1 can(s) (354cal, 12p, 30c, 17f)
Day 4
2125cal, 206g protein, 99g net carbs, 88g fat, 29g fiber
1 1/3 serving(s) (306cal, 23p, 23c, 11f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
13 1/3 oz (494cal, 85p, 2c, 16f)
3/4 serving(s) (176cal, 2p, 5c, 14f)
2 serving(s) (366cal, 18p, 5c, 29f)
1 2/3 serving(s) (605cal, 70p, 51c, 11f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 5
2150cal, 206g protein, 142g net carbs, 68g fat, 35g fiber
1 serving(s) (179cal, 27p, 3c, 6f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 2/3 serving(s) (605cal, 70p, 51c, 11f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 6
2125cal, 187g protein, 90g net carbs, 101g fat, 30g fiber
1 serving(s) (179cal, 27p, 3c, 6f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 7
2125cal, 181g protein, 75g net carbs, 111g fat, 30g fiber
1 serving(s) (179cal, 27p, 3c, 6f)
1 cup(s) (70cal, 2p, 6c, 1f)
1 slice(s) (168cal, 5p, 13c, 9f)
1 1/2 serving(s) (551cal, 65p, 2c, 32f)
6 oz mushrooms (143cal, 5p, 4c, 11f)
Grocery List (47 items)
Fruits and Fruit Juices
Raspberries
1/2 lbs (215g)
Lime juice
3 tbsp (45mL)
Avocados
1 1/2 avocado(s) (302g)
Blackberries
3 2/3 cup (528g)
Orange
3 orange (462g)
Other
Cottage cheese & fruit cup
2 container (340g)
Cacao nibs
2 tsp (7g)
Flavored quinoa mix
1/3 package (4.9 oz) (46g)
Protein bar (20g protein)
3 bar (150g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Fats and Oils
Oil
2 1/2 oz (74mL)
Marinade sauce
10 tbsp (151mL)
Olive oil
1 oz (30mL)
Salad dressing
6 1/2 tbsp (98mL)
Dairy and Egg Products
Eggs
8 medium (344g)
Butter
2 2/3 tbsp (36g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Whole milk
5 cup (1200mL)
Lowfat greek yogurt
1 1/3 cup (373g)
Low fat cottage cheese (1% milkfat)
1/2 cup (127g)
Egg whites
12 large (396g)
Poultry Products
Boneless skinless chicken thighs
30 oz (850g)
Boneless skinless chicken breast, raw
4 1/2 lbs (2023g)
Spices and Herbs
Salt
11 g (11g)
Black pepper
5 g (5g)
Lemon pepper
5 tsp (12g)
Garlic powder
3 dash (1g)
Thyme, dried
3 dash, leaves (0g)
Beverages
Water
3 cup(s) (711mL)
Protein powder
2 tbsp (12g)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Vegetables and Vegetable Products
Tomatoes
3 1/4 medium whole (2-3/5" dia) (397g)
Frozen green beans
2 2/3 cup (323g)
Mashed potato mix
1/3 lbs (151g)
Frozen broccoli
1 3/4 lbs (786g)
Onion
1 1/2 tbsp minced (23g)
Carrots
1/2 medium (31g)
Romaine lettuce
1 hearts (500g)
Fresh spinach
9 cup(s) (268g)
Mushrooms
6 oz (170g)
Soups, Sauces, and Gravies
Chunky canned soup (creamy varieties)
1 can (~19 oz) (533g)
Frank's red hot sauce
1/4 cup (53mL)
Breakfast Cereals
Granola
2/3 cup (60g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/6 pouch (~5.6 oz) (132g)
Pork Products
Pork tenderloin, raw
1 1/4 lbs (567g)
Baked Products
Bread
3 slice (96g)
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (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.
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.
3. Raspberries
55 cals, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 2 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Roasted tomatoes
60 cals, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
3. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 1.25x. 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. Instant mashed potatoes
275 cals, 8p, 54c, 1f (per meal)
1/3 lbs (151g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
3. Buttered green beans
195 cals, 3p, 8c, 15f (per meal)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
2 2/3 tbsp (36g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beans according to instructions on package.
2
Top with butter and season with salt and pepper.
snack prep - 2 days
1. Pumped up greek yogurt
205 cals, 17p, 18c, 6f (per meal)
1 tsp (3g)
8 raspberries (15g)
1 tbsp (6g)
1 (5.3 oz ea) container(s) (150g)
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
dinner prep - 1 days
1. Chicken-broccoli-quinoa bowl
390 cals, 41p, 31c, 9f (per meal)
1/3 lbs (149g)
1/3 package (95g)
1/3 package (4.9 oz) (46g)
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
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. Chunky canned soup (creamy)
355 cals, 12p, 30c, 17f (per meal)
1 can (~19 oz) (533g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Lemon pepper chicken breast
495 cals, 85p, 2c, 16f (per meal)
5 tsp (12g)
2 1/2 tsp (13mL)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. 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.
2. Tomato and avocado salad
175 cals, 2p, 5c, 14f (per meal)
1 1/2 tbsp minced (23g)
1 1/2 tbsp (23mL)
3/4 avocado(s) (151g)
3/4 medium whole (2-3/5" dia) (92g)
1 tsp (6mL)
3 dash (1g)
3 dash (2g)
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
breakfast prep - 2 days
1. Blackberry & granola parfait
305 cals, 23p, 23c, 11f (per meal)
2/3 cup (96g)
1 1/3 cup (373g)
2/3 cup (60g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
snack prep - 2 days
dinner prep - 2 days
1. Pork-broccoli-rice bowl
605 cals, 70p, 51c, 11f (per meal)
5/6 pouch (~5.6 oz) (132g)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1/2 tbsp (8mL)
5/6 package (237g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Season the pork with salt and pepper.
2
Take the 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 occasionally. Set aside.
3
Meanwhile, prepare the rice and broccoli according to the instructions on their packaging.
4
Once all items are prepared, bring the pork, broccoli, and rice together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 3 days
1. Egg white spinach scramble
180 cals, 27p, 3c, 6f (per meal)
3/4 cup(s) (23g)
3 tbsp (42g)
1 extra large (56g)
4 large (132g)
2 dash, ground (1g)
1 dash (0g)
1
Beat eggs, cottage cheese, and seasonings (include any others you prefer) together.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour in egg mixture and quickly add in the spinach.
4
Scramble the eggs and the spinach together, stirring frequently until the eggs are opaque and set.
5
Serve.
2. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
3. Blackberries
70 cals, 2p, 6c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
snack prep - 3 days
lunch prep - 2 days
1. Basic chicken & spinach salad
505 cals, 67p, 6c, 23f (per meal)
5 tbsp (75mL)
1 tbsp (17mL)
1 1/4 lbs (567g)
6 2/3 cup(s) (200g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
dinner prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Broccoli
75 cals, 7p, 5c, 0f (per meal)
5 cup (455g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Thyme & lime chicken thighs
550 cals, 65p, 2c, 32f (per meal)
3/4 tbsp (11mL)
1 1/2 tbsp (23mL)
3 dash, leaves (0g)
3/4 lb (340g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Note: If marinating the chicken (which is an optional step) you can wait to preheat the oven.
2
In a small bowl, mix the oil, lime juice, thyme, and some salt and pepper.
3
Put chicken, smooth side down, in a small baking dish. Spoon thyme and lime mixture evenly over the chicken.
4
Optional: Cover dish with plastic wrap and leave to marinate in the refrigerator for 1 hour to overnight.
5
Remove plastic wrap, if necessary, and bake for 30-40 minutes or until chicken is cooked through.
6
Transfer chicken to a plate, spoon sauce on top, and serve.
2. Sauteed mushrooms
145 cals, 5p, 4c, 11f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.