7-day meal plan with recipes and a grocery list
Meal plan with over 20g protein
975calories
46gprotein
93gnet carbs
40gfat
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
In just a few clicks, generate your own meal plan with over 20g protein or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.Day 1
950cals, 55g protein, 67g net carbs, 46g fat 15g fiber per day
Day 2
950cals, 40g protein, 95g net carbs, 37g fat 22g fiber per day
Day 3
975cals, 45g protein, 112g net carbs, 34g fat 11g fiber per day
Day 4
975cals, 45g protein, 112g net carbs, 34g fat 11g fiber per day
Day 5
975cals, 47g protein, 85g net carbs, 44g fat 13g fiber per day
Day 6
975cals, 47g protein, 85g net carbs, 44g fat 13g fiber per day
Day 7
1000cals, 41g protein, 98g net carbs, 40g fat 22g fiber per day
Breakfast
Toast with butter
1 slice(s) · 114cal, 4p, 12c, 5f
Simple sauteed spinach
1/2 serving(s) · 50cal, 2p, 1c, 4f
Clementine
1 clementine(s) · 39cal, 1p, 8c, 0f
Grocery List (51 items)
Dairy and Egg Products
Ghee
4 dash
Eggs
4 large
Cheddar cheese
1 1/2 oz
String cheese
1 stick
Butter
1/4 stick
Sour cream
2 tbsp
Sliced cheese
2 1/2 oz
Pork Products
Pork loin chops, boneless, raw
2 1/2 oz
Sweets
Honey
4 dash
Spices and Herbs
Chipotle seasoning
1 dash
Black pepper
1/2 g
Salt
2 g
Paprika
4 dash
38 more items
Checks off as you shop and updates when you swap a meal.
Recipes
lunch prep - 1 days
1. Chipotle honey pork chops
155cal, 15p, 3c, 9f (per meal)
4 dash (2g)
2 1/2 oz (71g)
4 dash (4g)
1 dash (0g)
1/4 tbsp (4mL)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Olive oil drizzled sugar snap peas
204cal, 7p, 10c, 12f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
1 2/3 cup (240g)
2 1/2 tsp (13mL)
Recipe has been scaled from original by 1.25x. 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. Egg & guac sandwich
191cal, 11p, 13c, 10f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
dinner prep - 1 days
1. Cheeseburger quesadilla
250cal, 15p, 25c, 10f (per meal)
1/2 tortilla (approx 10" dia) (36g)
1 1/2 oz (42g)
1 1/2 tbsp, shredded (11g)
1 tbsp (17g)
1 slice(s), thin/small (15g)
2 chips (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Brown beef in a skillet over medium heat until fully cooked. Season with a dash of salt/pepper and set aside.
2
Spray a large skillet with cooking spray and place tortilla on the bottom.
3
Fill one side of the tortilla with beef, cheese, tomatoes, and pickles and fold the other half of the tortilla over top. Toast tortilla until golden and then flip and toast the other side.
4
Remove from skillet and cut into triangles using a pizza cutter. Serve with ketchup.
dinner prep - 1 days
1. Chickpea & chickpea pasta
286cal, 13p, 25c, 10f (per meal)
1 oz (28g)
1/4 tbsp (4mL)
1/4 tbsp (4g)
4 dash (1g)
1 clove(s) (3g)
1/4 can(s) (112g)
1/4 medium (2-1/2" dia) (28g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Simple kale salad
28cal, 1p, 2c, 2f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 1 days
1. Southwest lentil & potato skillet
320cal, 11p, 33c, 12f (per meal)
2 2/3 tbsp (32g)
1/4 cup(s) (59mL)
4 dash (1g)
2 tbsp (24g)
1/2 tbsp (8mL)
1 small (1-3/4" to 2-1/4" dia.) (92g)
1/2 large (82g)
1 pepper(s) (14g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Combine lentils and water in a small saucepan. Cook according to package instructions. Drain any remaining water. Set aside.
3
Coat the potatoes and peppers separately with the oil and season them with paprika and some salt and pepper. Place the potato slices on one side of a baking sheet and bake for 10 minutes. After the initial 10 minutes, add the peppers to the other side of the same baking sheet. Continue baking both the potatoes and peppers for an additional 20 minutes until they are soft.
4
Mix the cooked peppers with the lentils and season with some salt and pepper. Top the lentil and pepper mixture with the potatoes, sour cream, and jalapeno. Serve.
lunch prep - 2 days
1. Chicken club sandwich
273cal, 19p, 14c, 15f (per meal)
2 oz (57g)
1 slice (3/4 oz ea) (21g)
1/2 tbsp (8mL)
1/2 leaf inner (3g)
1 slice(s) (32g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 2 days
1. Pasta with store-bought sauce
255cal, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
breakfast prep - 2 days
1. Freezer-friendly egg & cheese quesadilla
221cal, 12p, 12c, 14f (per meal)
1 tortilla (approx 7-8" dia) (49g)
2 large (100g)
1 tsp (5mL)
4 tbsp, shredded (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-low heat.
2
Beat eggs bowl with a dash of salt/pepper until blended.
3
Pour eggs into pan. As eggs begin to set, scramble them. Remove eggs from skillet and set aside. Wipe the skillet clean.
4
Add remaining oil to skillet and place a tortilla at the bottom of the skillet. Working quickly, add the eggs and cheese to one side of the tortilla and fold the other half of the tortilla over top. Fry for a couple minutes on either side until tortilla is toasted and cheese is melty. Serve.
5
Meal Prep Tip: If making in bulk, once all tortillas are cooked, place them on a dish or plate lined with parchment paper. Flash freeze them in the freezer for 1-2 hours, and once frozen, transfer them to a freezer safe bag and store in the freezer. To reheat, remove from bag and microwave for 45 seconds-1 minute. Serve.
2. Cherry tomatoes
42cal, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Toast with butter
114cal, 4p, 12c, 5f (per meal)
2. Simple sauteed spinach
50cal, 2p, 1c, 4f (per meal)
1 1/2 dash, ground (0g)
1 1/2 dash (1g)
3/4 tbsp (11mL)
6 cup(s) (180g)
3/4 clove (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Spaghetti and meatballs
368cal, 15p, 49c, 10f (per meal)
4 oz (114g)
1/4 jar (24 oz) (168g)
3 meatball(s) (85g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta and meatballs as directed on packaging.
2
Top with sauce and enjoy.
lunch prep - 2 days
1. Tuna salad sandwich
248cal, 20p, 12c, 13f (per meal)
1 slice (32g)
3/4 tbsp (11mL)
1/2 dash (0g)
1/2 dash (0g)
2 1/2 oz (71g)
1/4 stalk, small (5" long) (4g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
lunch prep - 1 days
1. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
dinner prep - 1 days
1. Lentil pasta
253cal, 16p, 31c, 2f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
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