2300 calorie high protein meal plan
In just a few clicks, generate your own 2300 calorie high protein meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
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 (2300cals, 211g protein, 119g net carbs, 96g fat 31g fiber per day) cannot be customized.
Day 1
2275cals, 202g protein, 121g net carbs, 96g fat 32g fiber per day
2 serving(s) (433cal, 29p, 3c, 33f)
13 1/3 oz (529cal, 84p, 0c, 22f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (108cal, 5p, 10c, 4f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 2
2275cals, 202g protein, 121g net carbs, 96g fat 32g fiber per day
2 serving(s) (433cal, 29p, 3c, 33f)
13 1/3 oz (529cal, 84p, 0c, 22f)
3/4 serving(s) (151cal, 5p, 30c, 0f)
1 1/4 cup(s) (121cal, 6p, 16c, 1f)
9 oz (383cal, 48p, 0c, 21f)
1 serving(s) (108cal, 5p, 10c, 4f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 3
2350cals, 203g protein, 118g net carbs, 105g fat 29g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (139cal, 20p, 8c, 3f)
18 2/3 oz (770cal, 68p, 0c, 52f)
1 cup(s) (97cal, 4p, 13c, 1f)
1 1/2 serving(s) (537cal, 64p, 33c, 13f)
1/2 serving(s) (121cal, 7p, 3c, 8f)
2/3 serving(s) (123cal, 5p, 24c, 0f)
Day 4
2300cals, 226g protein, 106g net carbs, 96g fat 28g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 container (139cal, 20p, 8c, 3f)
Day 5
2325cals, 218g protein, 119g net carbs, 90g fat 41g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 serving(s) (608cal, 75p, 13c, 28f)
4 serving(s) (164cal, 11p, 16c, 1f)
12 oz (599cal, 80p, 8c, 25f)
2 serving(s) (242cal, 9p, 20c, 8f)
Day 6
2325cals, 218g protein, 114g net carbs, 99g fat 28g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 serving(s) (608cal, 75p, 13c, 28f)
4 serving(s) (164cal, 11p, 16c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Day 7
2275cals, 208g protein, 135g net carbs, 89g fat 24g fiber per day
1/2 serving(s) (182cal, 13p, 2c, 14f)
2 peach(es) (132cal, 3p, 24c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
10 2/3 oz (458cal, 58p, 12c, 19f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
Grocery List (58 items)
Dairy and Egg Products
Cheddar cheese
4 tbsp, shredded (28g)
Eggs
22 large (1100g)
Fresh mozzarella cheese
1 oz (28g)
Whole milk
1/6 cup(s) (46mL)
Butter
1 tbsp (14g)
String cheese
3 stick (84g)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Spices and Herbs
Ground coriander
2 tsp (4g)
Chili powder
4 tsp (11g)
Salt
1 tbsp (18g)
Black pepper
2 1/2 g (2g)
Fresh basil
1/4 oz (7g)
Curry powder
1 3/4 tbsp (11g)
Balsamic vinegar
2 tbsp (31mL)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Fats and Oils
Olive oil
2 oz (62mL)
Oil
3 oz (94mL)
Balsamic vinaigrette
1/2 tbsp (7mL)
Ranch dressing
3 tbsp (45mL)
Salad dressing
2 tbsp (31mL)
Vegetables and Vegetable Products
Baby carrots
32 medium (320g)
Lima beans, frozen
1/2 package (10 oz) (142g)
Frozen mixed veggies
1 1/2 lbs (686g)
Tomatoes
3 medium whole (2-3/5" dia) (363g)
Eggplant
4 1 inch (2.5 cm) slice(s) (240g)
Frozen sugar snap peas
8 cup (1152g)
Garlic
4 2/3 clove(s) (14g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Carrots
1 small (5-1/2" long) (50g)
Romaine lettuce
1 hearts (500g)
Cucumber
1/4 cucumber (8-1/4") (75g)
Frozen broccoli
6 cup (546g)
Legumes and Legume Products
Hummus
1/2 cup (120g)
Lentils, raw
1 1/2 cup (288g)
Soy sauce
1/4 lbs (85mL)
Other
Popcorn, microwave, salted
6 2/3 cup popped (73g)
Stir-fry sauce
3 tbsp (51g)
Chicken bone broth
1/3 cup(s) (mL)
Protein bar (20g protein)
3 bar (150g)
Protein greek yogurt, flavored
2 container (300g)
Ranch dressing mix
3/8 packet (1 oz) (11g)
Beverages
Water
6 cup(s) (1437mL)
Poultry Products
Boneless skinless chicken thighs
1 3/4 lbs (813g)
Boneless skinless chicken breast, raw
3 3/4 lbs (1675g)
Chicken wings, with skin, raw
18 3/4 oz (530g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Long-grain white rice
2 3/4 tbsp (31g)
Baked Products
Crackers
12 crackers (42g)
Finfish and Shellfish Products
Cod, raw
13 1/3 oz (378g)
Fruits and Fruit Juices
Peach
6 medium (2-2/3" dia) (900g)
Green olives
12 large (53g)
Sweets
Honey
5 oz (140g)
Soups, Sauces, and Gravies
Vegetable broth
1/2 cup(s) (mL)
Apple cider vinegar
2 tbsp (1mL)
Pork Products
Boneless pork loin
1 1/2 lbs (680g)
Pork loin chops, boneless, raw
22 oz (623g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
breakfast prep - 2 days
1. Chili and cheese omelet
433cal, 29p, 3c, 33f (per meal)
2 tbsp, shredded (14g)
1 tsp (2g)
1 tsp (3g)
2 tsp (10mL)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
snack prep - 2 days
1. Popcorn
134cal, 2p, 11c, 8f (per meal)
6 2/3 cup popped (73g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
2. Carrots and hummus
164cal, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
dinner prep - 2 days
1. Basic chicken thighs
383cal, 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. Lentils
260cal, 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.
3. Olive oil drizzled lima beans
108cal, 5p, 10c, 4f (per meal)
1/2 tbsp (8mL)
1/2 package (10 oz) (142g)
2 dash (2g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
lunch prep - 2 days
1. Basic chicken breast
529cal, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Mixed vegetables
121cal, 6p, 16c, 1f (per meal)
2 1/2 cup (338g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Couscous
151cal, 5p, 30c, 0f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Chicken and vegetable stir fry
538cal, 64p, 33c, 13f (per meal)
1/2 lbs (252g)
1 1/2 dash (1g)
3 dash, ground (1g)
1 tsp (6mL)
3/4 10oz package (213g)
3 tbsp (51g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium-high heat. When hot, add the cubed chicken and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove chicken and set aside.
2
Put remaining oil into the skillet and add the frozen vegetables. Stir fry 4-5 minutes or until crisp but warmed through.
3
Return chicken to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until chicken is fully cooked.
6
Serve.
2. Bone both rice
123cal, 5p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
3. Simple mozzarella and tomato salad
121cal, 7p, 3c, 9f (per meal)
1/2 tbsp, chopped (1g)
1/2 tbsp (8mL)
1 oz (28g)
3/8 large whole (3" dia) (68g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
snack prep - 3 days
2. Crackers
68cal, 1p, 9c, 3f (per meal)
12 crackers (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
lunch prep - 1 days
1. Indian chicken wings
770cal, 68p, 0c, 53f (per meal)
1 3/4 tbsp (11g)
1 tsp (7g)
18 2/3 oz (530g)
1 tsp (4mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Mixed vegetables
97cal, 4p, 13c, 1f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Simple roasted cod
495cal, 67p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.
lunch prep - 1 days
1. Ranch chicken
691cal, 76p, 8c, 39f (per meal)
3/8 packet (1 oz) (11g)
3/4 tbsp (11mL)
3/4 lbs (336g)
3 tbsp (45mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Creamy scrambled eggs
182cal, 13p, 2c, 14f (per meal)
1/8 cup(s) (15mL)
1 tsp (5g)
1 dash, ground (0g)
1 dash (1g)
2 large (100g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter 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.
lunch prep - 2 days
1. Slow cooker pork roast
608cal, 75p, 13c, 28f (per meal)
1 clove(s) (3g)
1 tbsp (21g)
2 tbsp (30mL)
2 tbsp (30mL)
1/2 cup(s) (mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In the bottom of the crock pot, mix the broth, balsamic vinegar, soy sauce, honey, and garlic. Add the pork loin and turn to coat.
2
Cover and cook on low for 6-8 hours or high for 3-4 hours.
3
Slice or shred the pork and drizzle with the sauce before serving.
2. Sugar snap peas
164cal, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. 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. Tossed salad
242cal, 9p, 20c, 8f (per meal)
2 tbsp (30mL)
1/4 medium (2-1/2" dia) (28g)
1 small whole (2-2/5" dia) (91g)
1 small (5-1/2" long) (50g)
1 hearts (500g)
1/4 cucumber (8-1/4") (75g)
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.
snack prep - 2 days
1. 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.
3. Cottage cheese & honey
125cal, 14p, 15c, 1f (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 - 2 days
1. Honey garlic pork chops
696cal, 71p, 35c, 30f (per meal)
1/4 cup (77g)
3 2/3 clove(s) (11g)
1/4 cup (55mL)
2 tbsp (1mL)
1 1/4 tbsp (18mL)
22 oz (623g)
Recipe has been scaled from original by 1.83x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the honey, garlic, soy sauce, apple cider vinegar, and some salt and pepper.
2
Place the pork chops in a shallow dish and pour the marinade over them, ensuring they are well-coated. If time allows, cover and refrigerate for 30 minutes to overnight to marinate.
3
Remove the pork chops from the marinade, letting the excess drip off. Set the marinade aside for later use.
4
Preheat oil in a skillet over medium heat. Cook the pork chops for 4-5 minutes on each side, or until fully cooked. Remove from the skillet and let them rest.
5
In the same skillet, pour the reserved marinade and simmer over medium-high heat for 5-7 minutes, until slightly reduced.
6
Drizzle the sauce over the pork chops and serve.
2. Broccoli
87cal, 8p, 6c, 0f (per meal)
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.
lunch prep - 1 days
1. Honey mustard chicken thighs
458cal, 58p, 12c, 19f (per meal)
1 tbsp (15g)
2/3 lbs (302g)
1 1/3 dash (1g)
1/4 tbsp, ground (1g)
2 tsp (14g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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.