Meal plan with over 200g protein
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.
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 (2400cal, 226g protein, 131g net carbs, 90g fat, 38g fiber per day) cannot be customized.
Day 1
2400cal, 211g protein, 129g net carbs, 103g fat, 30g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 serving(s) (73cal, 11p, 6c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 container (131cal, 14p, 13c, 3f)
9 oz (449cal, 60p, 6c, 19f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
Day 2
2375cal, 247g protein, 112g net carbs, 85g fat, 41g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 serving(s) (73cal, 11p, 6c, 1f)
1 cup(s) (72cal, 2p, 7c, 1f)
1 container (131cal, 14p, 13c, 3f)
18 oz (666cal, 114p, 3c, 21f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 3
2375cal, 232g protein, 131g net carbs, 79g fat, 53g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
1 serving(s) (235cal, 3p, 7c, 18f)
18 oz (666cal, 114p, 3c, 21f)
2 1/2 cup(s) (175cal, 7p, 5c, 11f)
Day 4
2400cal, 205g protein, 152g net carbs, 90g fat, 39g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 cup(s) (249cal, 28p, 29c, 2f)
6 meatballs (822cal, 96p, 15c, 41f)
1/2 cup(s) (67cal, 1p, 1c, 6f)
Day 5
2400cal, 240g protein, 130g net carbs, 87g fat, 33g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 serving(s) (492cal, 85p, 13c, 9f)
2 1/4 serving(s) (317cal, 4p, 40c, 14f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
Day 6
2400cal, 223g protein, 155g net carbs, 84g fat, 31g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
2 serving(s) (492cal, 85p, 13c, 9f)
2 1/4 serving(s) (317cal, 4p, 40c, 14f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
1 1/2 serving(s) (674cal, 79p, 17c, 30f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
Day 7
2425cal, 227g protein, 106g net carbs, 104g fat, 38g fiber
1 slice(s) (238cal, 11p, 13c, 13f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 carrot(s) (81cal, 2p, 12c, 0f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (93cal, 14p, 6c, 1f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
1/6 cup(s) (163cal, 5p, 4c, 14f)
16 oz (631cal, 102p, 1c, 24f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Grocery List (58 items)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Green olives
9 large (40g)
Raspberries
5 1/2 cup (677g)
Lime juice
2 1/4 fl oz (69mL)
Avocados
4 1/2 avocado(s) (879g)
Lemon juice
1/2 tbsp (8mL)
Canned pineapple
6 tbsp, chunks (68g)
Banana
2 medium (7" to 7-7/8" long) (236g)
Dairy and Egg Products
Eggs
6 3/4 large (338g)
String cheese
4 stick (112g)
Low fat cottage cheese (1% milkfat)
4 cup (904g)
Butter
1/2 tbsp (7g)
Nonfat greek yogurt, plain
1/2 cup (140g)
Vegetables and Vegetable Products
Frozen broccoli
9 cup (819g)
Tomatoes
2 1/2 medium whole (2-3/5" dia) (307g)
Onion
2/3 medium (2-1/2" dia) (77g)
Fresh parsley
3 tbsp chopped (11g)
Red onion
3/8 small (26g)
Zucchini
3/8 medium (74g)
Carrots
7 1/2 medium (458g)
Beets, precooked (canned or refrigerated)
3/4 lbs (340g)
Bell pepper
1 1/2 large (246g)
Poultry Products
Chicken thighs, with bone and skin, raw
3/4 lbs (340g)
Boneless skinless chicken breast, raw
7 lbs (3069g)
Ground turkey, raw
15 oz (425g)
Spices and Herbs
Thyme, dried
1/8 oz (1g)
Salt
1/4 oz (8g)
Black pepper
2 1/4 g (2g)
Chili powder
1/2 tbsp (4g)
Fresh basil
9 leaves (5g)
Lemon pepper
2 1/4 tbsp (16g)
Chipotle seasoning
1 tbsp (6g)
Garlic powder
1/2 tbsp (4g)
Oregano, dried
1/4 tbsp, leaves (1g)
Fats and Oils
Olive oil
2 oz (59mL)
Oil
2 oz (55mL)
Balsamic vinaigrette
4 tbsp (60mL)
Baked Products
Naan bread
1 1/2 piece (135g)
Bread
5 slice (160g)
Other
Cottage cheese & fruit cup
4 container (680g)
Stewed tomatoes with peppers and spices
1 1/3 can (~15 oz) (560g)
Frozen mixed berries
1 1/2 cup (204g)
Tzatziki
3/8 cup(s) (84g)
Coleslaw mix
4 cup (360g)
Sugar-free barbecue sauce
1/2 cup (120g)
Italian seasoning
4 dash (2g)
Snacks
Beef jerky
2 oz (57g)
Pretzels, hard, salted
1/4 lbs (99g)
Tortilla chips
1/4 lbs (128g)
Beverages
Water
3 1/2 cup(s) (848mL)
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Cereal Grains and Pasta
White hominy
1 1/3 can (15.5 oz) (586g)
Pork Products
Pork tenderloin, raw
1 1/3 lbs (605g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
Sweets
Honey
1/4 cup (70g)
Finfish and Shellfish Products
Canned tuna
2 1/4 can (387g)
Nut and Seed Products
Mixed nuts
1/2 cup (75g)
Soups, Sauces, and Gravies
Apple cider vinegar
1 1/2 tsp (0mL)
breakfast prep - 2 days
1. Boiled eggs
140 cals, 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.
lunch prep - 1 days
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Broccoli
100 cals, 10p, 7c, 0f (per meal)
3 1/2 cup (319g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
450 cals, 60p, 6c, 19f (per meal)
9 cherry tomatoes (153g)
1/2 tbsp (8mL)
3 dash (2g)
9 large (40g)
3 dash (0g)
1/2 tbsp (4g)
1/2 lbs (255g)
9 leaves (5g)
Recipe has been scaled from original by 1.5x. 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.
snack prep - 2 days
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
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
665 cals, 114p, 3c, 21f (per meal)
2 1/4 tbsp (16g)
1 tbsp (17mL)
2 1/4 lbs (1008g)
Recipe has been scaled from original by 2.25x. 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. Olive oil drizzled broccoli
175 cals, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Mexican posole soup
605 cals, 70p, 48c, 9f (per meal)
1 1/3 cup(s) (316mL)
1 1/3 can (15.5 oz) (586g)
1 1/3 lbs (605g)
1 tbsp (6g)
1 1/3 can (~15 oz) (560g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
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 - 3 days
1. Overnight mixed berry protein oats w/ water
255 cals, 29p, 22c, 2f (per meal)
1 1/2 cup (204g)
1 cup(s) (81g)
3 scoop (1/3 cup ea) (93g)
2 1/4 cup(s) (533mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 2 days
2. Raspberries
70 cals, 2p, 7c, 1f (per meal)
2 cup (246g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
555 cals, 42p, 38c, 22f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1/4 tbsp (4mL)
3/8 avocado(s) (75g)
3/4 can (129g)
3 slice (96g)
1/6 small (13g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
2. Cottage cheese & honey
250 cals, 28p, 29c, 2f (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.
dinner prep - 1 days
1. Greek turkey meatballs
820 cals, 96p, 15c, 41f (per meal)
3/8 cup(s) (84g)
1/4 tbsp (2g)
3 tbsp chopped (11g)
1/4 tbsp, leaves (1g)
3/8 small (26g)
3/4 large (38g)
3/8 medium (74g)
15 oz (425g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C) and grease a baking sheet. Set the baking sheet aside.
2
In a large bowl, mix all ingredients together except for the tzatziki.
3
Form into meatballs (use the number of meatballs listed in the recipes serving details).
4
Add meatballs to the baking sheet and bake for 20-30 minutes, until fully cooked and no longer pink inside.
5
Serve with tzatziki as a dipping sauce.
2. Buttered broccoli
65 cals, 2p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
snack prep - 3 days
1. Cottage cheese and pineapple
95 cals, 14p, 6c, 1f (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.
3. Raspberries
35 cals, 1p, 3c, 0f (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. Bbq pulled chicken & lime yogurt slaw bowl
490 cals, 85p, 13c, 9f (per meal)
4 tsp (20mL)
1 1/2 lbs (680g)
4 cup (360g)
1/2 cup (120g)
1/2 cup (140g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put chicken in a small saucepan and cover with water. Bring to a boil and cook for about 10-15 minutes until chicken is no longer pink inside. Remove chicken from pot and set aside to lightly cool.
2
In a small bowl, mix together the greek yogurt and lime juice until it forms a sauce-like consistency. Add in the coleslaw mix and toss to coat. Set aside.
3
Use two forks to shred the chicken. Add shredded chicken to a small bowl and coat with barbecue sauce.
4
Add coleslaw to the bbq chicken bowl and serve.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
675 cals, 79p, 17c, 30f (per meal)
1 1/2 lbs (672g)
1 1/2 tsp (0mL)
1/4 tbsp, leaves (1g)
3 tbsp (45mL)
1 1/2 medium (92g)
3/4 lbs (340g)
Recipe has been scaled from original by 1.5x. 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. Cottage cheese & honey
185 cals, 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.
breakfast prep - 2 days
1. Avocado toast with egg
240 cals, 11p, 13c, 13f (per meal)
1
Cook the egg however you prefer.
2
Toast the bread.
3
Top with ripe avocado and use a fork to smash it around the bread.
4
Top avocado with the cooked egg. Serve.
2. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
1 1/2 can (258g)
3/4 avocado(s) (151g)
1/2 tbsp (8mL)
1 1/2 dash (1g)
1 1/2 dash (0g)
1 1/2 large (246g)
3/8 small (26g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cottage cheese & fruit cup
260 cals, 28p, 26c, 5f (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.