2300 calorie high protein meal plan
2325cal, 228g protein, 122g net carbs, 91g fat, 27g fiber (per day)

Breakfast Lunch Dinner Snack
Mon
Blackberry & granola parfait
Easy garlic chicken, carrot fries
Broiled tilapia, basic baked potato
Tuna cucumber bites, milk, protein shake
Tue
Wed
Rosemary chicken, basic baked potato
Thu
Scrambled eggs, grapes
Beef stew, bread and butter
Fri
Edamame
Sat
Pan seared breaded tilapia, lima beans
Cajun tilapia, bread and butter

breakfast prep - 3 days

Blackberry & granola parfait
1. Blackberry & granola parfait
400 cals, 31p, 30c, 15f (per meal)
  • Blackberries, roughly chopped
    1 1/4 cup (189g)
  • Lowfat greek yogurt
    2 1/2 cup (735g)
  • Granola
    1 1/4 cup (118g)
  • Recipe has been scaled from original by 5.25x. Adjust cook times and pan sizes accordingly.
    1
    Layer the ingredients to your liking, or just mix together.
    2
    You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.

    lunch prep - 3 days

    Easy garlic chicken
    1. Easy garlic chicken
    710 cals, 73p, 48c, 24f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    30 oz (851g)
  • Butter
    5 tbsp (71g)
  • Garlic, crushed
    7 1/2 cloves (23g)
  • Bread crumbs
    2 1/2 cup (270g)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 degrees F (190 degrees C).
    2
    In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
    3
    Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
    Carrot fries
    2. Carrot fries
    140 cals, 2p, 12c, 7f (per meal)
  • Carrots, peeled
    1 lb (510g)
  • Olive oil
    1 1/2 tbsp (22mL)
  • Rosemary
    1/2 tbsp (2g)
  • Salt
    3 dash (2g)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 425 F (220 C). Line baking sheet with foil.
    2
    Cut carrots lengthwise into long, thin strips.
    3
    In a large bowl, mix the carrots with all other ingredients. Toss to coat.
    4
    Spread evenly over the baking sheet and bake for 20 minutes, until tender and browned.
    5
    Serve.

    dinner prep - 2 days

    Broiled tilapia
    1. Broiled tilapia
    680 cals, 90p, 1c, 35f (per meal)
  • ,
  • Lemon juice
    2 tbsp (30mL)
  • Tilapia, raw
    2 lb (896g)
  • Olive oil
    4 tbsp (59mL)
  • Black pepper
    1 tsp, ground (2g)
  • Salt
    1 tsp (6g)
  • 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.
    Basic baked potato
    2. Basic baked potato
    130 cals, 3p, 25c, 0f (per meal)
  • ,
  • Potatoes
    1 large (3" to 4-1/4" dia.) (369g)
  • Salt
    1 dash (0g)
  • Oil
    1/2 tsp (2mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    OVEN:
    2
    Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
    3
    Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
    4
    MICROWAVE:
    5
    Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
    6
    Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
    7
    Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.

    snack prep - 4 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.
    Milk
    2. Milk
    110 cals, 6p, 9c, 6f (per meal)
  • ,
  • Whole milk
    3/4 cup (177mL)
  • Protein shake
    3. Protein shake
    55 cals, 12p, 1c, 0f (per meal)
  • ,
  • Water
    1/2 cup (118mL)
  • Protein powder
    1/2 scoop (1/3 cup ea) (16g)
  • dinner prep - 3 days

    Rosemary chicken
    1. Rosemary chicken
    655 cals, 96p, 3c, 29f (per meal)
  • ,
  • Boneless skinless chicken breast, raw
    45 oz (1276g)
  • Garlic, minced
    3 3/4 cloves (11g)
  • Salt
    1/2 tsp (3g)
  • Lemon juice
    1/4 cup (55mL)
  • Olive oil
    1/4 cup (55mL)
  • Rosemary
    2 tbsp (6g)
  • Recipe has been scaled from original by 1.88x. Adjust cook times and pan sizes accordingly.
    1
    In a small bowl, whisk together the oil, lemon juice, garlic, rosemary, and salt.
    2
    Put chicken in a ziplock bag and add in the oil mixture. Make sure marinade coats all sides of the chicken. Put it in the refrigerator for at least 15 minutes.
    3
    Grill chicken or cook in frying pan- about 5-7 minutes per side, or until internal temperature reaches 165 F (75 C). Serve.
    Basic baked potato
    2. Basic baked potato
    130 cals, 3p, 25c, 0f (per meal)
  • ,
  • Potatoes
    1 1/2 large (3" to 4-1/4" dia.) (554g)
  • Salt
    1 1/2 dash (1g)
  • Oil
    1/4 tbsp (4mL)
  • Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
    1
    OVEN:
    2
    Heat oven to 350 degrees and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
    3
    Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
    4
    MICROWAVE:
    5
    Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
    6
    Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
    7
    Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.

    breakfast prep - 3 days

    Scrambled eggs
    1. Scrambled eggs
    330 cals, 23p, 3c, 25f (per meal)
  • Eggs
    4 medium (176g)
  • Salt
    2 dash (2g)
  • Black pepper
    2 dash, ground (1g)
  • Butter
    2 tsp (9g)
  • Whole milk
    2 tbsp (30mL)
  • 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.
    Grapes
    2. Grapes
    95 cals, 1p, 15c, 1f (per meal)
  • Grapes
    5 cup (460g)
  • lunch prep - 2 days

    Beef stew
    1. Beef stew
    430 cals, 37p, 31c, 14f (per meal)
  • Oil
    1 tbsp (15mL)
  • Water
    1 1/3 cup (316mL)
  • Dried parsley
    1/3 tsp (0g)
  • Black pepper
    1 1/3 dash, ground (0g)
  • Onion, chopped
    1/3 large (50g)
  • Beef stew meat, raw, cubed
    2/3 lb (303g)
  • Beef bouillon, crumbled
    1 1/3 cube (5g)
  • Cornstarch
    2/3 tsp (2g)
  • Raw celery, cut into 1 inch pieces
    1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
  • Potatoes, peeled and cubed
    1 large (3" to 4-1/4" dia.) (369g)
  • Rosemary
    1/3 tsp (0g)
  • Carrots, cut into 1 inch pieces
    1 1/3 medium (81g)
  • Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
    1
    In a large pot or dutch oven, cook beef in oil over medium heat until brown. Dissolve bouillon in water and pour into pot. Stir in rosemary, parsley and pepper. Bring to a boil, then reduce heat, cover and simmer 1 hour.
    2
    Stir potatoes, carrots, celery, and onion into the pot. Dissolve cornstarch in 2 teaspoons cold water and stir into stew. Cover and simmer 1 hour more.
    Bread and butter
    2. Bread and butter
    400 cals, 14p, 41c, 17f (per meal)
  • ,
  • Butter
    3 1/2 tsp (16g)
  • Bread
    3 1/2 slice (112g)
  • Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.

    snack prep - 2 days

    Edamame
    1. Edamame
    280 cals, 26p, 7c, 11f (per meal)
  • Edamame, frozen, shelled
    4 cup (472g)
  • Recipe has been scaled from original by 8x. Adjust cook times and pan sizes accordingly.
    1
    Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.

    lunch prep - 1 days

    Pan seared breaded tilapia
    1. Pan seared breaded tilapia
    500 cals, 59p, 20c, 20f (per meal)
  • Butter, melted
    2 1/2 tsp (12g)
  • All-purpose flour
    3 1/3 tbsp (26g)
  • Tilapia, raw
    5/8 lb (280g)
  • Salt
    1/2 tsp (3g)
  • Black pepper
    1/2 tsp, ground (1g)
  • Olive oil
    1 1/4 tsp (6mL)
  • Recipe has been scaled from original by 0.42x. 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. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
    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. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
    Lima beans
    2. Lima beans
    310 cals, 18p, 41c, 1f (per meal)
  • Black pepper
    2 dash, ground (1g)
  • Salt
    4 dash (3g)
  • Lima beans, frozen
    1 package (10 oz) (284g)
  • 1
    Cook lima beans according to package.
    2
    Season to taste with salt and pepper.
    3
    Serve.

    dinner prep - 1 days

    Cajun tilapia
    1. Cajun tilapia
    725 cals, 124p, 3c, 24f (per meal)
  • Tilapia, raw
    1 1/2 lb (616g)
  • Cajun seasoning
    1 tbsp (6g)
  • Oil
    1 tbsp (14mL)
  • Recipe has been scaled from original by 0.92x. Adjust cook times and pan sizes accordingly.
    1
    Preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13 inch baking dish.
    2
    Place the Tilapia fillets in the bottom of the baking dish and coat both sides with with the oil and Cajun seasoning.
    3
    Cover the dish and bake for 15 to 20 minutes until fish is cooked and flakes easily with a fork.
    Bread and butter
    2. Bread and butter
    55 cals, 2p, 6c, 2f (per meal)
  • Butter
    4 dash (2g)
  • Bread
    1/2 slice (16g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Spread the butter on the bread and serve.
    Fruits and Fruit Juices
    Blackberries
    1 1/4 cup (189g)
    Lemon juice
    5 3/4 tbsp (85mL)
    Grapes
    5 cup (460g)
    Dairy and Egg Products
    Lowfat greek yogurt
    2 1/2 cup (735g)
    Butter
    1 1/4 stick (144g)
    Whole milk
    3 1/2 cup (800mL)
    Eggs
    12 medium (528g)
    Breakfast Cereals
    Granola
    1 1/4 cup (118g)
    Vegetables and Vegetable Products
    Carrots
    9 1/2 medium (592g)
    Garlic
    11 1/4 cloves (34g)
    Potatoes
    3 1/2 large (3" to 4-1/4" dia.) (1291g)
    Cucumber
    1 cucumber (8-1/4") (301g)
    Onion
    1/3 large (50g)
    Raw celery
    1 1/3 stalk, medium (7-1/2" - 8" long) (53g)
    Edamame, frozen, shelled
    4 cup (472g)
    Lima beans, frozen
    1 package (10 oz) (284g)
    Fats and Oils
    Olive oil
    5 oz (143mL)
    Oil
    1 oz (34mL)
    Spices and Herbs
    Rosemary
    3/10 oz (8g)
    Salt
    3/4 oz (22g)
    Black pepper
    2 1/2 tsp, ground (6g)
    Dried parsley
    1/3 tsp (0g)
    Cajun seasoning
    1 tbsp (6g)
    Poultry Products
    Boneless skinless chicken breast, raw
    75 oz (2126g)
    Baked Products
    Bread crumbs
    2 1/2 cup (270g)
    Bread
    7 1/2 slice (240g)
    Finfish and Shellfish Products
    Tilapia, raw
    4 lb (1792g)
    Canned tuna
    4 packet (2.6oz) (296g)
    Beverages
    Water
    3 1/3 cup (788mL)
    Protein powder
    2 scoop (1/3 cup ea) (62g)
    Beef Products
    Beef stew meat, raw
    2/3 lb (303g)
    Soups, Sauces, and Gravies
    Beef bouillon
    1 1/3 cube (5g)
    Cereal Grains and Pasta
    Cornstarch
    1/4 tbsp (2g)
    All-purpose flour
    3 1/2 tbsp (26g)
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