2200 calorie high protein meal plan
2225cal, 219g protein, 102g net carbs, 93g fat, 30g fiber (per day)

Breakfast Lunch Dinner Snack
Mon
Eggs with tomato and avocado, yogurt and cucumber
Chunky canned soup (non-creamy), walnuts
Pan fried tilapia, broccoli
Large granola bar, roasted peanuts
Tue
Wed
Cajun cod, broccoli
Thu
Plain yogurt, pear
Beef-broccoli-rice bowl, avocado
Tuna cucumber bites, sunflower seeds
Fri
Sat
Broiled tilapia, roasted broccoli
Curried pork chops, honey glazed carrots

breakfast prep - 3 days

Eggs with tomato and avocado
1. Eggs with tomato and avocado
230 cals, 11p, 3c, 17f (per meal)
  • Eggs
    1 1/3 extra large (75g)
  • Avocados, sliced
    1/3 avocado(s) (67g)
  • Salt
    1 1/3 dash (1g)
  • Black pepper
    1 1/3 dash (0g)
  • Tomatoes
    1 1/3 slice, thick/large (1/2" thick) (36g)
  • Fresh basil, chopped
    1 1/3 leaves (1g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Cook eggs according to your desired preference, seasoning with salt and pepper (we recommend poaching, but any method is good!)
    2
    Lay tomato slices down on a plate and top with avocado, basil, then eggs.
    3
    Serve.
    Yogurt and cucumber
    2. Yogurt and cucumber
    195 cals, 22p, 15c, 4f (per meal)
  • Cucumber
    2 1/4 cucumber (8-1/4") (677g)
  • Lowfat greek yogurt
    2 1/4 cup (630g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Slice cucumber and dip in yogurt.

    lunch prep - 3 days

    Chunky canned soup (non-creamy)
    1. Chunky canned soup (non-creamy)
    495 cals, 36p, 46c, 14f (per meal)
  • ,
  • Chunky canned soup (non-creamy varieties)
    6 can (~19 oz) (3156g)
  • Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.
    Walnuts
    2. Walnuts
    295 cals, 6p, 3c, 27f (per meal)
  • ,
  • Walnuts
    6 2/3 tbsp shelled (50 halves) (42g)
  • dinner prep - 2 days

    Pan fried tilapia
    1. Pan fried tilapia
    670 cals, 101p, 1c, 29f (per meal)
  • ,
  • Tilapia, raw
    2 1/4 lb (1008g)
  • Olive oil
    3 tbsp (44mL)
  • Black pepper
    1/2 tbsp, ground (3g)
  • Salt
    1/2 tbsp (9g)
  • Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
    1
    Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
    2
    Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
    Broccoli
    2. Broccoli
    90 cals, 8p, 5c, 1f (per meal)
  • ,
  • Frozen broccoli
    6 cup (546g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.

    snack prep - 3 days

    Large granola bar
    1. Large granola bar
    175 cals, 4p, 22c, 7f (per meal)
  • ,
  • Large granola bar
    1 bar (37g)
  • Roasted peanuts
    2. Roasted peanuts
    115 cals, 5p, 2c, 9f (per meal)
  • ,
  • Roasted peanuts
    2 tbsp (18g)
  • dinner prep - 3 days

    Cajun cod
    1. Cajun cod
    700 cals, 116p, 8c, 23f (per meal)
  • ,
  • Cod, raw
    67 1/2 oz (1913g)
  • Cajun seasoning
    1/2 cup (51g)
  • Oil
    1/4 cup (55mL)
  • Recipe has been scaled from original by 11.25x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    Broccoli
    2. Broccoli
    75 cals, 7p, 4c, 1f (per meal)
  • ,
  • Frozen broccoli
    1/2 gallon (683g)
  • Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
    1
    Prepare according to instructions on package.

    breakfast prep - 3 days

    Plain yogurt
    1. Plain yogurt
    270 cals, 23p, 30c, 7f (per meal)
  • ,
  • Plain lowfat yogurt
    1 3/4 cup (429g)
  • Pear
    2. Pear
    115 cals, 1p, 22c, 0f (per meal)
  • ,
  • Pears
    1 medium (178g)
  • snack prep - 3 days

    Tuna cucumber bites
    1. Tuna cucumber bites
    115 cals, 17p, 2c, 4f (per meal)
  • Cucumber, sliced
    1/4 cucumber (8-1/4") (75g)
  • Canned tuna
    1 packet (2.6oz) (74g)
  • 1
    Slice the cucumber and top slices with tuna.
    2
    Season to taste with salt and pepper.
    3
    Serve.
    Sunflower seeds
    2. Sunflower seeds
    135 cals, 6p, 2c, 11f (per meal)
  • Sunflower kernels
    2 1/4 oz (64g)
  • lunch prep - 2 days

    Beef-broccoli-rice bowl
    1. Beef-broccoli-rice bowl
    625 cals, 63p, 46c, 19f (per meal)
  • Frozen broccoli
    3/4 package (10 oz) (213g)
  • Flavored rice mix
    3/4 pouch (~5.6 oz) (119g)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Ground beef (93% lean)
    1 lb (511g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Brown the beef over medium heat until cooked through. Season with salt and pepper to taste.
    2
    Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
    3
    When everything is ready mix it all together and serve.
    Avocado
    2. Avocado
    175 cals, 2p, 2c, 15f (per meal)
  • Avocados
    1/2 avocado(s) (101g)
  • Lemon juice
    1/2 tsp (2mL)
  • 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.

    lunch prep - 1 days

    Broiled tilapia
    1. Broiled tilapia
    565 cals, 75p, 1c, 29f (per meal)
  • Lemon juice
    2 1/2 tsp (12mL)
  • Tilapia, raw
    5/6 lb (373g)
  • Olive oil
    5 tsp (25mL)
  • Black pepper
    1/2 tsp, ground (1g)
  • Salt
    1/2 tsp (3g)
  • Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven broiler. Grease broiling pan or line with aluminum foil.
    2
    Coat tilapia with olive oil and season with sprinkle with lemon juice.
    3
    Season with salt and pepper.
    4
    Arrange fillets in a single layer on prepared pan.
    5
    Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
    Roasted broccoli
    2. Roasted broccoli
    200 cals, 16p, 12c, 2f (per meal)
  • Frozen broccoli
    2 package (10 oz) (568g)
  • Salt
    4 dash (3g)
  • Black pepper
    4 dash, ground (1g)
  • Garlic powder
    4 dash (2g)
  • Onion powder
    4 dash (1g)
  • 1
    Preheat oven to 375°F.
    2
    Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
    3
    Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.

    dinner prep - 1 days

    Curried pork chops
    1. Curried pork chops
    720 cals, 118p, 1c, 27f (per meal)
  • Pork chop, bone-in
    3 chop (534g)
  • Curry powder
    1/4 tbsp (2g)
  • Olive oil
    1/2 tbsp (7mL)
  • Salt
    3 dash (2g)
  • Black pepper
    3 dash, ground (1g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Season pork chops with salt and pepper.
    2
    In a bowl, mix together the curry powder and the olive oil. Rub the mixture over all sides of the pork chops.
    3
    Heat a pan or grill to high heat and cook the pork chops, about 3-4 minutes on each side until done.
    4
    Serve.
    Honey glazed carrots
    2. Honey glazed carrots
    85 cals, 1p, 12c, 2f (per meal)
  • Butter
    4 dash (2g)
  • Carrots
    1/4 lb (113g)
  • Water
    4 tsp (20mL)
  • Honey
    1/4 tbsp (5g)
  • Salt
    1/2 dash (0g)
  • Lemon juice
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    If using full carrots, cut them into strips that resemble the dimensions of baby carrots.
    2
    In a large skillet over medium high heat, combine the water, carrots, butter, salt, and honey. Cook covered about 5-7 minutes until tender.
    3
    Uncover and continue cooking, while stirring frequently for another couple minutes until the liquid has a syrup-like consistency.
    4
    Stir in lemon juice.
    5
    Serve.
    Vegetables and Vegetable Products
    Cucumber
    3 cucumber (8-1/4") (903g)
    Tomatoes
    4 slice, thick/large (1/2" thick) (108g)
    Frozen broccoli
    71 oz (2010g)
    Carrots
    1/4 lb (113g)
    Dairy and Egg Products
    Lowfat greek yogurt
    2 1/4 cup (630g)
    Eggs
    4 extra large (224g)
    Plain lowfat yogurt
    1/3 gallon (1286g)
    Butter
    4 dash (2g)
    Fruits and Fruit Juices
    Avocados
    2 avocado(s) (402g)
    Pears
    3 medium (534g)
    Lemon juice
    7/10 fl oz (21mL)
    Spices and Herbs
    Salt
    3/4 oz (21g)
    Black pepper
    1/4 oz (8g)
    Fresh basil
    4 leaves (2g)
    Cajun seasoning
    1/2 cup (51g)
    Garlic powder
    4 dash (2g)
    Onion powder
    4 dash (1g)
    Curry powder
    1/4 tbsp (2g)
    Soups, Sauces, and Gravies
    Chunky canned soup (non-creamy varieties)
    6 can (~19 oz) (3156g)
    Nut and Seed Products
    Walnuts
    1 1/4 cup shelled (50 halves) (125g)
    Sunflower kernels
    2 1/4 oz (64g)
    Finfish and Shellfish Products
    Tilapia, raw
    3 lb (1381g)
    Cod, raw
    67 1/2 oz (1913g)
    Canned tuna
    3 packet (2.6oz) (222g)
    Fats and Oils
    Olive oil
    2 1/2 oz (76mL)
    Oil
    1/4 cup (55mL)
    Legumes and Legume Products
    Roasted peanuts
    6 tbsp (55g)
    Snacks
    Large granola bar
    3 bar (111g)
    Meals, Entrees, and Side Dishes
    Flavored rice mix
    3/4 pouch (~5.6 oz) (119g)
    Beef Products
    Ground beef (93% lean)
    1 lb (511g)
    Beverages
    Water
    4 tsp (19mL)
    Sweets
    Honey
    1/4 tbsp (5g)
    Pork Products
    Pork chop, bone-in
    3 chop (534g)
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