7-day meal plan with recipes and a grocery list
Meal plan with over 200g protein
2425calories
218gprotein
154gnet carbs
89gfat
per day
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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
A meal plan with over 200g of protein can be hard to come by, but Strongr Fastr makes it easy to plan for. Below you can either create your own high protein meal plans with over 200g protein, or you can view one of our sample plans. Either option has lots of delicious and simple recipes filled with fruits, vegetables, and of course a lot of protein. Strongr Fastr specializes in high protein meal planning so it is the perfect addition to anyone's kitchen who is interested in losing weight or gaining muscle. Equipped with a realistic grocery list, healthy and simple recipes to follow along to, and a day-by-day meal plan, you be crushing your fitness goals in no time.
Day 1
2425cals, 223g protein, 137g net carbs, 95g fat 35g fiber per day
Breakfast
Sweet potato breakfast skillet
1/2 serving(s) · 226cal, 11p, 7c, 15f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Lunch
Chicken-broccoli-quinoa bowl
2 1/3 serving(s) · 683cal, 72p, 54c, 16f
Chunky canned soup (non-creamy)
1/2 can(s) · 124cal, 9p, 12c, 3f
Day 2
2425cals, 223g protein, 137g net carbs, 95g fat 35g fiber per day
Breakfast
Sweet potato breakfast skillet
1/2 serving(s) · 226cal, 11p, 7c, 15f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Lunch
Chicken-broccoli-quinoa bowl
2 1/3 serving(s) · 683cal, 72p, 54c, 16f
Chunky canned soup (non-creamy)
1/2 can(s) · 124cal, 9p, 12c, 3f
Day 3
2400cals, 240g protein, 212g net carbs, 52g fat 32g fiber per day
Breakfast
Coffee overnight protein oats
1 serving(s) · 337cal, 32p, 36c, 5f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Lunch
Bbq deli chicken sandwich
2 1/2 sandwich(es) · 645cal, 61p, 74c, 9f
Tossed salad
1 1/2 serving(s) · 182cal, 6p, 15c, 6f
Day 4
2375cals, 218g protein, 234g net carbs, 50g fat 27g fiber per day
Breakfast
Coffee overnight protein oats
1 serving(s) · 337cal, 32p, 36c, 5f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Lunch
Rice pilaf with meatballs
4 meatballs · 509cal, 40p, 57c, 12f
Mashed sweet potatoes
1 1/2 serving(s) · 275cal, 5p, 54c, 0f
Day 5
2425cals, 204g protein, 158g net carbs, 98g fat 24g fiber per day
Breakfast
Broccoli & cheddar egg muffins
4 muffins · 386cal, 27p, 4c, 28f
Carrot sticks
1 1/2 carrot(s) · 41cal, 1p, 6c, 0f
Lunch
Chicken-broccoli-rice bowl
1 1/3 serving(s) · 419cal, 42p, 41c, 8f
Lowfat Greek yogurt
2 container(s) · 310cal, 25p, 33c, 8f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Day 6
2450cals, 204g protein, 120g net carbs, 112g fat 37g fiber per day
Breakfast
Broccoli & cheddar egg muffins
4 muffins · 386cal, 27p, 4c, 28f
Carrot sticks
1 1/2 carrot(s) · 41cal, 1p, 6c, 0f
Lunch
Chicken-broccoli-rice bowl
1 1/3 serving(s) · 419cal, 42p, 41c, 8f
Lowfat Greek yogurt
2 container(s) · 310cal, 25p, 33c, 8f
Simple mixed greens salad
1 1/2 serving(s) · 102cal, 2p, 6c, 7f
Day 7
2425cals, 216g protein, 80g net carbs, 121g fat 36g fiber per day
Breakfast
Broccoli & cheddar egg muffins
4 muffins · 386cal, 27p, 4c, 28f
Carrot sticks
1 1/2 carrot(s) · 41cal, 1p, 6c, 0f
Lunch
Chicken beet & carrot salad bowl
1 1/2 serving(s) · 674cal, 79p, 17c, 30f
Grapefruit
1 grapefruit · 119cal, 2p, 23c, 0f
Grocery List (64 items)
Fruits and Fruit Juices
Apples
3 medium (3" dia)
Limes
1 1/2 fruit (2" dia)
Avocados
1/2 avocado(s)
Grapefruit
3 large (approx 4-1/2" dia)
Green olives
24 large
Nut and Seed Products
Almonds
10 tbsp, whole
Dairy and Egg Products
Eggs
13 large
Mozzarella cheese, shredded
6 tbsp
Parmesan cheese
6 tbsp
Whole milk
2 cup(s)
Low fat cottage cheese (1% milkfat)
1 1/2 cup
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s)
Cheddar cheese
1 cup, shredded
Goat cheese
4 oz
50 more items
Checks off as you shop and updates when you swap a meal.
Recipes
snack prep - 2 days
1. Apples with lime juice
181cal, 1p, 35c, 1f (per meal)
3. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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.
dinner prep - 2 days
1. Chicken parmesan
665cal, 87p, 12c, 29f (per meal)
1 1/2 lbs (680g)
3/4 cup(s) (195g)
6 tbsp (32g)
1 1/2 tbsp (23mL)
1/4 tbsp, leaves (1g)
6 tbsp (38g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
If needed, pound the chicken to an even thickness. Brush both sides with oil and season with oregano, salt, and pepper.
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 6-7 minutes per side, until fully cooked.
3
Transfer the cooked chicken to a baking sheet and preheat the oven's broiler.
4
Spoon pasta sauce over the chicken, covering the surface. Sprinkle mozzarella and parmesan cheese on top.
5
Broil for 1-3 minutes, until the cheese is bubbly and golden brown. Serve.
2. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 cup (384g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
breakfast prep - 2 days
1. Sweet potato breakfast skillet
226cal, 11p, 7c, 15f (per meal)
1/2 cup, cubes (67g)
1 large (50g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
1/3 cup, chopped, cooked (60g)
1/2 avocado(s) (101g)
1
Preheat the oven to 350 F (180 C).
2
In a small skillet add a little bit of the oil and when heated, add the cubed chicken. Cook until done, 7-10 minutes.
3
Meanwhile, preheat a separate, oven-proof, small skillet over medium-heat. When skillet is hot, add the oil and the sweet potato. Season with a small pinch of salt and pepper and stir occasionally until sweet potato is cooked through, about 5-7 minutes, depending on thickness.
4
When potato is cooked through, add the chicken and stir. Saute for another 1-2 minutes.
5
Move the potato mixture around to make a hole in the center of the skillet. Carefully crack the egg and drop it into the hole. Sprinkle the egg with a tiny bit of salt and pepper.
6
Carefully transfer the skillet to the oven and bake for about 5 minutes for a runny yolk. If you want the yolk to be harder, bake for 7-8 minutes.
7
Remove from the oven, transfer to plate and garnish with sliced avocado.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 2 days
1. Chicken-broccoli-quinoa bowl
683cal, 72p, 54c, 16f (per meal)
1/2 tsp (3g)
1/2 tsp, ground (1g)
3/4 tbsp (12mL)
1 1/6 package (331g)
1 1/6 package (4.9 oz) (162g)
18 2/3 oz (523g)
Recipe has been scaled from original by 1.17x. 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 (non-creamy)
124cal, 9p, 12c, 3f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Coffee overnight protein oats
337cal, 32p, 36c, 5f (per meal)
4 tsp (20mL)
1/2 cup(s) (122mL)
2 scoop (1/3 cup ea) (62g)
1 cup (81g)
6 tbsp (89g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. 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)
dinner prep - 2 days
1. Marinaded chicken breast
636cal, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 2.25x. 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. Sauteed corn & lima beans
179cal, 5p, 18c, 7f (per meal)
2 dash, ground (1g)
2 dash (2g)
3/4 cup (120g)
3/4 cup (102g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
snack prep - 3 days
3. Cottage cheese & honey
125cal, 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. Bbq deli chicken sandwich
645cal, 61p, 74c, 9f (per meal)
2 1/2 slice(s) (80g)
10 oz (284g)
5 tbsp (85g)
13 1/3 tbsp (75g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
2. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 cucumber (8-1/4") (56g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
3/4 small whole (2-2/5" dia) (68g)
1/6 medium (2-1/2" dia) (21g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
lunch prep - 1 days
1. Rice pilaf with meatballs
509cal, 40p, 57c, 12f (per meal)
1/3 box (8 oz) (75g)
1/3 lbs (151g)
3 cherry tomatoes (51g)
1/6 cup (14g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Prepare rice mix according to stovetop directions, but halfway through cooking, stir in the tomatoes and snow peas, and let cook for the remainder of the time. Set aside.
3
In a large bowl mix together the ground beef with some salt/pepper. Form into meatballs (into the number of meatballs listed in the recipes serving details). Place on a baking sheet and bake in the oven for about 15-20 minutes until fully cooked.
4
Plate rice mix and top with meatballs. Serve.
2. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. 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.
lunch prep - 2 days
1. Chicken-broccoli-rice bowl
419cal, 42p, 41c, 8f (per meal)
2/3 package (189g)
2/3 pouch (~5.6 oz) (105g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1/2 tbsp (7mL)
2/3 lbs (299g)
Recipe has been scaled from original by 0.67x. 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. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
3. Simple mixed greens salad
102cal, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Hungarian goulash
691cal, 77p, 14c, 34f (per meal)
4 tsp (20mL)
1/4 tbsp (5g)
1 dash, ground (0g)
3/8 cup(s) (89mL)
1/4 can (6 oz) (43g)
3/4 medium (2-1/2" dia) (83g)
1/4 clove (1g)
1/2 tbsp (3g)
3/4 lbs (341g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
2
In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1 cup (30g)
1 tbsp (15mL)
1/2 cup (59g)
2 beet(s) (100g)
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. Broccoli & cheddar egg muffins
386cal, 27p, 4c, 28f (per meal)
8 large (400g)
1 cup, shredded (113g)
1 tsp (6g)
1 tsp, ground (2g)
2 tsp (10mL)
2 cup (182g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Carrot sticks
41cal, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple salad with tomatoes and carrots
196cal, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 hearts (1000g)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
1. Cucumber goat cheese bites
235cal, 14p, 6c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
lunch prep - 1 days
1. Chicken beet & carrot salad bowl
674cal, 79p, 17c, 30f (per meal)
1 1/2 tbsp (23mL)
3 dash, leaves (0g)
3/4 tsp (0mL)
6 oz (170g)
3/4 lbs (336g)
3/4 medium (46g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Grapefruit
119cal, 2p, 23c, 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)
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