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 (2325cal, 213g protein, 142g net carbs, 87g fat, 31g fiber per day) cannot be customized.
Day 1
2350cal, 237g protein, 126g net carbs, 88g fat, 30g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1 cup(s) (249cal, 28p, 29c, 2f)
2/3 serving(s) (162cal, 2p, 24c, 6f)
1/2 cup(s) (220cal, 15p, 7c, 14f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
18 oz (666cal, 114p, 3c, 21f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 2
2275cal, 225g protein, 133g net carbs, 81g fat, 30g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 pita sandwich(es) (607cal, 55p, 68c, 9f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/2 cup(s) (220cal, 15p, 7c, 14f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
18 oz (666cal, 114p, 3c, 21f)
3 serving(s) (95cal, 4p, 12c, 1f)
Day 3
2350cal, 202g protein, 160g net carbs, 84g fat, 34g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
1 pear(s) (113cal, 1p, 22c, 0f)
2 pita sandwich(es) (607cal, 55p, 68c, 9f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
1/2 cup(s) (220cal, 15p, 7c, 14f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/2 cup(s) (47cal, 1p, 9c, 0f)
12 oz (599cal, 80p, 8c, 25f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 4
2350cal, 211g protein, 150g net carbs, 84g fat, 36g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
12 oz (599cal, 80p, 8c, 25f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Day 5
2325cal, 214g protein, 133g net carbs, 88g fat, 35g fiber
2 toast(s) (322cal, 23p, 43c, 4f)
1 egg(s) (80cal, 6p, 0c, 6f)
1 1/2 sandwich(es) (555cal, 42p, 38c, 21f)
1 2/3 serving(s) (301cal, 14p, 4c, 24f)
16 oz (565cal, 101p, 3c, 17f)
4 carrots(s) (211cal, 3p, 20c, 10f)
Day 6
2350cal, 202g protein, 146g net carbs, 94g fat, 27g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 serving(s) (779cal, 59p, 16c, 51f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 1/2 serving(s) (222cal, 2p, 5c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
12 oz (473cal, 77p, 1c, 18f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Day 7
2350cal, 202g protein, 146g net carbs, 94g fat, 27g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
2 serving(s) (114cal, 0p, 25c, 0f)
1 banana(s) (117cal, 1p, 24c, 0f)
2 serving(s) (779cal, 59p, 16c, 51f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
1 1/2 serving(s) (222cal, 2p, 5c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
12 oz (473cal, 77p, 1c, 18f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
Grocery List (50 items)
Fats and Oils
Oil
1 1/4 oz (38mL)
Olive oil
1 oz (37mL)
Marinade sauce
1/2 cup (120mL)
Balsamic vinaigrette
14 tbsp (211mL)
Ranch dressing
6 tbsp (90mL)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
6 cup (1384g)
Eggs
16 1/2 medium (726g)
Butter
1/2 tbsp (7g)
Part-skim ricotta cheese
1 1/2 cup (372g)
Sliced cheese
1 1/2 slice (3/4 oz ea) (32g)
Blue cheese
1 cup, crumbled, not packed (135g)
Fruits and Fruit Juices
Pears
5 medium (890g)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1 3/4 tsp (9mL)
Blueberries
1 1/2 cup (222g)
Green olives
24 large (106g)
Banana
3 1/2 medium (7" to 7-7/8" long) (398g)
Applesauce
4 to-go container (~4 oz) (488g)
Canned pineapple
1/2 cup, chunks (91g)
Sweets
Honey
2 2/3 tbsp (56g)
Spices and Herbs
Black pepper
1 g (1g)
Salt
1/3 oz (10g)
Lemon pepper
2 1/4 tbsp (16g)
Cinnamon
1 tsp (2g)
Chili powder
4 tsp (11g)
Fresh basil
24 leaves (12g)
Beverages
Water
6 1/3 cup(s) (1500mL)
Cereal Grains and Pasta
Long-grain white rice
2 3/4 tbsp (31g)
Finfish and Shellfish Products
Canned tuna
3 can (523g)
Vegetables and Vegetable Products
Bell pepper
1 large (164g)
Onion
1/2 small (31g)
Frozen green beans
4 cup (484g)
Carrots
13 3/4 medium (837g)
Cucumber
1 cucumber (8-1/4") (338g)
Tomatoes
6 medium whole (2-3/5" dia) (737g)
Romaine lettuce
12 cup shredded (564g)
Raw celery
9 stalk, medium (7-1/2" - 8" long) (360g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/4 lbs (2817g)
Other
Calorie-free sweetener
1/2 tbsp (5g)
Tzatziki
1/2 cup (112g)
Mixed greens
2 cup (60g)
Italian seasoning
1/4 tbsp (3g)
Nut and Seed Products
Walnuts
2 1/2 oz (71g)
Sunflower kernels
1 2/3 oz (47g)
Sausages and Luncheon Meats
Chicken cold cuts
1 lbs (454g)
Ham cold cuts
18 oz (510g)
Baked Products
Pita bread
4 pita, medium (5" dia) (200g)
Bread
10 slice (320g)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (288g)
Pork Products
Bacon
3 slice(s) (30g)
breakfast prep - 3 days
1. High protein scrambled eggs
295 cals, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
lunch prep - 1 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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. Buttery white rice
160 cals, 2p, 24c, 6f (per meal)
2/3 dash, ground (0g)
1/2 tbsp (7g)
1 1/3 dash (1g)
1/3 cup(s) (79mL)
2 2/3 tbsp (31g)
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 water and salt 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!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
3. 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 - 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. Green beans
95 cals, 4p, 12c, 1f (per meal)
4 cup (484g)
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
1. Ricotta & walnuts
220 cals, 15p, 7c, 14f (per meal)
1/2 tbsp (5g)
3 dash (1g)
3 tbsp, chopped (21g)
1 1/2 cup (372g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
If using sweetener, mix it in with the ricotta.
2
Dust walnuts with some cinnamon and sprinkle them on top of the ricotta. Serve.
2. Blueberries
45 cals, 1p, 9c, 0f (per meal)
1 1/2 cup (222g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
3. Carrot sticks
55 cals, 1p, 8c, 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.
lunch prep - 2 days
1. Chicken tzatziki pita sandwich
605 cals, 55p, 68c, 9f (per meal)
4 tbsp (56g)
8 slices (56g)
6 slice(s), thin/small (90g)
1 cup (30g)
1/2 lbs (227g)
2 pita, medium (5" dia) (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Slice pita open. Spread tzatziki sauce inside of pita. Stuff with sliced chicken, mixed greens, sliced tomato and sliced cucumber. Serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
600 cals, 80p, 8c, 25f (per meal)
24 cherry tomatoes (408g)
4 tsp (20mL)
1 tsp (6g)
24 large (106g)
1 tsp (1g)
4 tsp (11g)
1 1/2 lbs (680g)
24 leaves (12g)
Recipe has been scaled from original by 4x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 2 days
1. Banana & cottage cheese toast
320 cals, 23p, 43c, 4f (per meal)
2 dash (1g)
1 extra small (less than 6" long) (81g)
1/2 cup (113g)
2 slice (64g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Basic fried eggs
80 cals, 6p, 0c, 6f (per meal)
lunch prep - 1 days
1. Ham, bacon, avocado sandwich
825 cals, 60p, 39c, 43f (per meal)
3 slice(s) (30g)
6 oz (170g)
3 slice (96g)
3/8 avocado(s) (75g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
snack prep - 2 days
1. Tuna cucumber bites
175 cals, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
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.
dinner prep - 1 days
1. Marinaded chicken breast
565 cals, 101p, 3c, 17f (per meal)
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 2 days
1. Simple cobb salad
780 cals, 59p, 16c, 51f (per meal)
3/4 lbs (340g)
4 medium (176g)
12 cup shredded (564g)
1 cup, crumbled, not packed (135g)
1 cup cherry tomatoes (149g)
1/2 cup (120mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a large bowl.
2
Dress when ready to serve.
2. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
3 medium (183g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
185 cals, 28p, 13c, 2f (per meal)
Recipe has been scaled from original by 2x. 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. Applesauce
115 cals, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
dinner prep - 2 days
1. Balsamic chicken breast
475 cals, 77p, 1c, 18f (per meal)
1/4 tbsp (3g)
1 tbsp (15mL)
6 tbsp (90mL)
1 1/2 lbs (680g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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.
snack prep - 2 days
1. Celery and ranch
225 cals, 2p, 5c, 20f (per meal)
9 stalk, medium (7-1/2" - 8" long) (360g)
6 tbsp (90mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice celery into strips. Serve with ranch to dip into.
2. Cottage cheese & honey
125 cals, 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.