2900 calorie high protein meal plan
In just a few clicks, generate your own 2900 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 (2900cals, 225g protein, 207g net carbs, 114g fat 37g fiber per day) cannot be customized.
Day 1
2925cals, 219g protein, 222g net carbs, 108g fat 48g fiber per day
1 toast(s) (161cal, 11p, 22c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (816cal, 33p, 113c, 20f)
1 slice(s) (115cal, 4p, 12c, 5f)
2/3 serving(s) (368cal, 13p, 23c, 18f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
18 oz (714cal, 113p, 0c, 29f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 serving(s) (63cal, 3p, 8c, 0f)
Day 2
2925cals, 219g protein, 222g net carbs, 108g fat 48g fiber per day
1 toast(s) (161cal, 11p, 22c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 serving(s) (816cal, 33p, 113c, 20f)
1 slice(s) (115cal, 4p, 12c, 5f)
2/3 serving(s) (368cal, 13p, 23c, 18f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
18 oz (714cal, 113p, 0c, 29f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
2 serving(s) (63cal, 3p, 8c, 0f)
Day 3
2900cals, 225g protein, 204g net carbs, 117g fat 35g fiber per day
1 toast(s) (161cal, 11p, 22c, 2f)
1/4 cup(s) (230cal, 9p, 5c, 18f)
2 egg(s) (159cal, 13p, 1c, 12f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (103cal, 3p, 20c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 pita(s) (831cal, 83p, 55c, 27f)
1 tomato(es) (60cal, 1p, 2c, 5f)
Day 4
2875cals, 230g protein, 243g net carbs, 95g fat 34g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
12 oz (599cal, 80p, 8c, 25f)
1 serving(s) (103cal, 3p, 20c, 0f)
1 piece(s) (262cal, 9p, 43c, 5f)
2 serving(s) (138cal, 3p, 7c, 10f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
Day 5
2875cals, 228g protein, 204g net carbs, 113g fat 32g fiber per day
2 container(s) (310cal, 25p, 33c, 8f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
2 serving(s) (880cal, 82p, 43c, 37f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
1 1/2 serving(s) (716cal, 70p, 59c, 21f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
Day 6
2900cals, 226g protein, 176g net carbs, 130g fat 30g fiber per day
2 muffin(s) (232cal, 23p, 5c, 13f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1 1/2 sandwich(es) (676cal, 58p, 44c, 27f)
2 serving(s) (281cal, 18p, 19c, 14f)
12 oz (570cal, 82p, 17c, 19f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Day 7
2900cals, 226g protein, 176g net carbs, 130g fat 30g fiber per day
2 muffin(s) (232cal, 23p, 5c, 13f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
1 1/2 sandwich(es) (676cal, 58p, 44c, 27f)
2 serving(s) (281cal, 18p, 19c, 14f)
12 oz (570cal, 82p, 17c, 19f)
3/4 cup rice, cooked (164cal, 3p, 36c, 0f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Grocery List (64 items)
Fruits and Fruit Juices
Banana
1 1/2 extra small (less than 6" long) (122g)
Raspberries
2 cup (267g)
Pears
4 medium (712g)
Green olives
24 large (106g)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
2 1/2 tbsp (38mL)
Lemon juice
1 tbsp (15mL)
Spices and Herbs
Cinnamon
3 g (3g)
Salt
3 1/2 tsp (21g)
Garlic powder
2 1/2 g (2g)
Paprika
1/4 tbsp (2g)
Ground cumin
3/4 tbsp (5g)
Fresh basil
1/2 oz (14g)
Chili powder
4 tsp (11g)
Black pepper
4 1/4 g (4g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
1 tbsp (3g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Eggs
11 2/3 medium (514g)
Whole milk
8 1/3 cup(s) (1999mL)
Butter
2 tsp (9g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Fresh mozzarella cheese
1 1/3 oz (38g)
String cheese
12 stick (336g)
Nonfat greek yogurt, plain
2 container (359g)
Sliced cheese
6 slice (2/3 oz ea) (114g)
Baked Products
Bread
3/4 lbs (352g)
Pita bread
1 1/2 pita, large (6-1/2" dia) (96g)
Naan bread
2 piece(s) (180g)
Legumes and Legume Products
Roasted peanuts
1 cup (164g)
Lentils, raw
2/3 cup (128g)
Soy sauce
1 tbsp (17mL)
Fats and Oils
Oil
3 oz (87mL)
Olive oil
2 1/2 oz (79mL)
Balsamic vinaigrette
1 oz (32mL)
Sweets
Syrup
4 tsp (20mL)
Other
Cacao powder
3 1/3 tsp (7g)
Stir-fry sauce
4 tbsp (68g)
Mixed greens
1 1/2 cup (45g)
Teriyaki sauce
3/4 cup (180mL)
Nut and Seed Products
Chia seeds
1/3 cup (76g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2952g)
Beverages
Water
4 cup (998mL)
Vegetables and Vegetable Products
Frozen green beans
2 2/3 cup (323g)
Fresh parsley
6 tbsp chopped (23g)
Onion
2 medium (2-1/2" dia) (211g)
Tomatoes
6 medium whole (2-3/5" dia) (744g)
Kale leaves
1 1/3 bunch (227g)
Mashed potato mix
2 oz (57g)
Sweet potatoes
1 1/2 sweetpotato, 5" long (315g)
Frozen mixed veggies
1 10oz package (284g)
Edamame, frozen, shelled
3/4 cup (89g)
Beets, precooked (canned or refrigerated)
3 beet(s) (150g)
Red bell pepper
1/2 cup, chopped (75g)
Cucumber
2 1/2 cucumber (8-1/4") (728g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Meals, Entrees, and Side Dishes
Frozen cheese ravioli
1 1/2 lbs (680g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (672g)
Barbecue sauce
4 tbsp (71g)
Beef Products
Ground beef (93% lean)
3/4 lbs (341g)
Pork Products
Boneless pork loin
3/4 lbs (340g)
Cooked ham
4 oz boneless (113g)
Cereal Grains and Pasta
Long-grain white rice
1 cup (208g)
Sausages and Luncheon Meats
Turkey cold cuts
3/4 lbs (340g)
breakfast prep - 3 days
1. Banana & cottage cheese toast
161cal, 11p, 22c, 2f (per meal)
1/2 extra small (less than 6" long) (41g)
1 dash (0g)
4 tbsp (57g)
1 slice (32g)
1
Toast bread.
2
Top toast with cottage cheese and sliced banana.
3
Sprinkle cinnamon on top and serve!
2. Basic scrambled eggs
159cal, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
snack prep - 2 days
1. Cacao & raspberry chia pudding
368cal, 13p, 23c, 18f (per meal)
4 tsp (20mL)
2/3 cup (82g)
3 1/3 tsp (7g)
1 1/3 cup(s) (320mL)
1/3 cup (76g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Thoroughly mix chia seeds, milk, cacao powder, and syrup in a small container with lid.
2
Refrigerate 15 minutes to overnight until thick.
3
Serve with raspberries.
dinner prep - 2 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 2.25x. 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. Green beans
63cal, 3p, 8c, 0f (per meal)
2 2/3 cup (323g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Lentils
231cal, 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.
lunch prep - 2 days
1. Cheese ravioli
816cal, 33p, 113c, 20f (per meal)
1
Prepare the ravioli as instructed on the package.
2
Top with pasta sauce and enjoy.
2. Simple garlic bread
115cal, 4p, 12c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
dinner prep - 1 days
1. Lebanese beef pitas
832cal, 83p, 55c, 27f (per meal)
1/4 tbsp (2g)
1/4 tbsp (2g)
3/4 tbsp (5g)
6 tbsp chopped (23g)
3/4 small (53g)
1 1/2 pita, large (6-1/2" dia) (96g)
3/4 lbs (341g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 360°F (180°C).
2
In a large bowl, mix together the ground beef, onion, parsley, spices, and a pinch of salt.
3
Slice each pita in half down the middle like a hamburger bun so that there is a top and bottom "bun".
4
Place pita bottoms on an oven tray and top with an even amount of the beef mixture. Press pita tops on top and slice down the middle to cut everything in half.
5
Bake for about 20 minutes. Serve.
2. Roasted tomatoes
60cal, 1p, 2c, 5f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
snack prep - 2 days
1. Kale chips
138cal, 3p, 7c, 10f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
24 leaves (12g)
1 1/2 lbs (680g)
4 tsp (11g)
1 tsp (1g)
24 large (106g)
1 tsp (6g)
4 tsp (20mL)
24 cherry tomatoes (408g)
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.
3. Instant mashed potatoes
103cal, 3p, 20c, 0f (per meal)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare potatoes according to instructions on package.
2
Also, try different brands if you don't like what you get, some are much better than others.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Bbq chicken stuffed sweet potatoes
779cal, 81p, 83c, 10f (per meal)
3/4 lbs (336g)
4 tbsp (71g)
1 1/2 sweetpotato, 5" long (315g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Simple mozzarella and tomato salad
161cal, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
2 tsp, chopped (2g)
2 tsp (10mL)
1 1/3 oz (38g)
Recipe has been scaled from original by 0.17x. 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.
lunch prep - 1 days
1. Pork and vegetable stir fry
880cal, 82p, 43c, 37f (per meal)
3/4 lbs (340g)
2 dash (2g)
4 dash, ground (1g)
1/2 tbsp (8mL)
1 10oz package (284g)
4 tbsp (68g)
Recipe has been scaled from original by 0.5x. 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 pork and the salt and pepper. Stir fry for 5-6 min until almost fully cooked. Remove pork 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 pork to skillet, stir.
4
Pour in stir-fry sauce and mix until it is well distributed.
5
Reduce heat to low and simmer until pork is fully cooked.
6
Serve.
2. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
snack prep - 3 days
2. Raspberries
36cal, 1p, 3c, 0f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Chinese chicken-fried rice
716cal, 70p, 59c, 21f (per meal)
1/2 lbs (255g)
6 tbsp (69g)
3 dash, ground (1g)
1 tbsp (17mL)
3/8 medium (2-1/2" dia) (41g)
3/4 tbsp (11mL)
3/4 large (38g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat half of the oil in a large skillet over medium heat. Add the onions and saute for about 10 minutes until soft.
3
Add in the chopped chicken to the skillet and continue cooking until chicken is fully cooked and no longer pink inside. Transfer chicken and onion mixture to a plate and set aside.
4
Wipe out the skillet and heat up the remaining half of the oil. Scramble the egg in a small bowl and then pour it in the skillet. Once the egg starts to solidify, stir to break it up into small pieces.
5
Add in the chicken and onions, rice, black pepper, soy sauce, and some salt to taste. Stir until well-incorporated and heated through. Serve.
6
Meal prep note: leftover, refrigerated, cooked rice works great in fried rice. If you can, try meal prepping the rice ahead of time.
2. Edamame & beet salad
257cal, 14p, 19c, 11f (per meal)
3/4 cup (89g)
1 1/2 tbsp (23mL)
3 beet(s) (150g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
breakfast prep - 2 days
1. Paleo breakfast muffins
232cal, 23p, 5c, 13f (per meal)
4 oz boneless (113g)
1 tbsp (15mL)
1/2 dash, ground (0g)
1 dash (1g)
1/2 cup, chopped (80g)
1/2 cup, chopped (75g)
4 medium (176g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Grease muffin cups or line with paper liners (for number of cups to grease, look at recipe serving details above).
2
Beat eggs together in a large bowl. Mix ham, bell pepper, onion, salt, black pepper, and water into the beaten eggs. Pour egg mixture evenly into prepared muffin cups.
3
Bake in the preheated oven until muffins are set in the middle, 18 to 20 minutes.
dinner prep - 2 days
1. Teriyaki chicken
570cal, 82p, 17c, 19f (per meal)
3/4 cup (180mL)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
5 dash, ground (1g)
5 dash (4g)
5 dash (2g)
2 tsp (9mL)
1 1/4 medium whole (2-3/5" dia) (154g)
1 1/4 avocado(s) (251g)
2 1/2 tbsp (38mL)
2 1/2 tbsp minced (38g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
3. White rice
164cal, 3p, 37c, 0f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 days
1. Turkey cucumber dill sandwich
676cal, 58p, 44c, 27f (per meal)
3 dash (0g)
2 1/4 tbsp (39g)
3 slice (2/3 oz ea) (57g)
9 slices (63g)
3 slice(s) (96g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix chopped cucumber, greek yogurt, dill, and some salt/pepper in a small bowl until cucumber is fully coated.
2
Assemble sandwich by placing cheese and turkey on the bottom slice of bread. Top with cucumber mixture and top slice of bread. Serve.
2. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 cucumber (8-1/4") (602g)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.