Meal plan with over 30g protein
In just a few clicks, generate your own meal plan with over 30g protein 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 (975cal, 59g protein, 65g net carbs, 45g fat, 16g fiber per day) cannot be customized.
Day 1
1025cal, 54g protein, 71g net carbs, 51g fat, 17g fiber
2/3 serving(s) (367cal, 27p, 9c, 22f)
1 can(s) (211cal, 4p, 42c, 1f)
1/2 can(s) (177cal, 6p, 15c, 9f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
Day 2
950cal, 72g protein, 34g net carbs, 53g fat, 17g fiber
2/3 serving(s) (367cal, 27p, 9c, 22f)
Day 3
925cal, 56g protein, 75g net carbs, 38g fat, 16g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
3/4 serving(s) (291cal, 13p, 45c, 6f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 4
950cal, 58g protein, 81g net carbs, 36g fat, 13g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
4 oz (117cal, 24p, 0c, 3f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
Day 5
1025cal, 55g protein, 80g net carbs, 45g fat, 19g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
4 oz (117cal, 24p, 0c, 3f)
2 serving(s) (214cal, 6p, 8c, 15f)
1 pita bread(s) (78cal, 3p, 14c, 0f)
1/2 serving(s) (255cal, 9p, 47c, 2f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
Day 6
950cal, 60g protein, 57g net carbs, 47g fat, 16g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 wrap(s) (202cal, 16p, 13c, 9f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 oz (148cal, 25p, 1c, 5f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Day 7
950cal, 60g protein, 57g net carbs, 47g fat, 16g fiber
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 wrap(s) (202cal, 16p, 13c, 9f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1/2 grapefruit (59cal, 1p, 12c, 0f)
4 oz (148cal, 25p, 1c, 5f)
1/2 serving(s) (100cal, 4p, 20c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
Grocery List (39 items)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Dairy and Egg Products
Eggs
9 2/3 medium (426g)
Butter
4 tbsp (54g)
Parmesan cheese
1 tbsp (6g)
Whole milk
2 1/3 cup (559mL)
Sliced cheese
1 slice (1 oz) (28g)
Fruits and Fruit Juices
Avocados
3 avocado(s) (586g)
Apples
2/3 medium (3" dia) (121g)
Lime juice
1 fl oz (29mL)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Vegetables and Vegetable Products
Raw celery
2 3/4 tbsp chopped (17g)
Tomatoes
4 1/3 medium whole (2-3/5" dia) (531g)
Lima beans, frozen
1 package (10 oz) (284g)
Onion
1 1/2 tbsp minced (23g)
Garlic
1/4 clove(s) (1g)
Fresh parsley
1 tbsp chopped (4g)
Frozen sugar snap peas
2 2/3 cup (384g)
Romaine lettuce
1 leaf outer (28g)
Fats and Oils
Olive oil
2 1/4 tbsp (33mL)
Oil
3/4 tbsp (12mL)
Spices and Herbs
Garlic powder
1/4 tbsp (2g)
Salt
1/4 oz (7g)
Black pepper
2 g (2g)
Cajun seasoning
1 tbsp (6g)
Lemon pepper
1/2 tbsp (3g)
Mustard
1 tsp (5g)
Poultry Products
Boneless skinless chicken breast, raw
1 lbs (451g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Chunky canned soup (creamy varieties)
1/2 can (~19 oz) (267g)
Pasta sauce
1/4 jar (24 oz) (168g)
Salsa
1/4 cup (81g)
Finfish and Shellfish Products
Cod, raw
1/2 lbs (227g)
Canned chopped clams
1/4 can (~6.5 oz) (46g)
Cereal Grains and Pasta
Uncooked dry pasta
6 oz (171g)
Instant couscous, flavored
1/3 box (5.8 oz) (55g)
Baked Products
Pita bread
2 pita, small (4" dia) (56g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Pork Products
Pork tenderloin, raw
1/2 lbs (227g)
Sausages and Luncheon Meats
Roast beef cold cuts
4 oz (113g)
breakfast prep - 2 days
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
2 large (100g)
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.
lunch prep - 2 days
1. Avocado, apple, chicken salad
365 cals, 27p, 9c, 22f (per meal)
2/3 avocado(s) (134g)
2/3 medium (3" dia) (121g)
2 2/3 tbsp chopped (17g)
4 tsp (20mL)
1/3 tsp (1g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tbsp (7mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
dinner prep - 1 days
1. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
6 cherry tomatoes (102g)
1
Rinse tomatoes, remove any stems, and serve.
3. Chunky canned soup (creamy)
175 cals, 6p, 15c, 9f (per meal)
1/2 can (~19 oz) (267g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Cajun cod
125 cals, 21p, 1c, 4f (per meal)
Recipe has been scaled from original by 1.33x. 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.
2. Buttered lima beans
220 cals, 9p, 21c, 8f (per meal)
1 package (10 oz) (284g)
4 dash (3g)
4 tsp (18g)
2 dash, ground (1g)
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
breakfast prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (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.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Quick clam spaghetti
290 cals, 13p, 45c, 6f (per meal)
2 oz (57g)
1/4 tbsp (4mL)
1/4 clove(s) (1g)
1 tbsp (6g)
1/4 can (~6.5 oz) (46g)
1 tbsp chopped (4g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of lightly salted water to a boil. Add pasta, cook until al dente (time will vary depending on type of pasta used, for spaghetti 8-10 minutes), and drain.
2
Heat the oil in a skillet over medium heat, and saute the garlic 1 minute, until tender. Mix in the clams and juice. Cook, stirring occasionally, until liquid is reduced to about 1/2 cup.
3
In a large bowl, toss the spaghetti with the sauteed clams, chopped parsley, and Parmesan cheese. Garnish with parsley sprigs to serve.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. 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.
lunch prep - 2 days
1. Pork tenderloin
115 cals, 24p, 0c, 3f (per meal)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
If your pork tenderloin came unseasoned, season with salt/pepper and any herbs or spices you have on hand.
3
Place on a baking sheet and bake for about 20-25 minutes, or until the internal temperature reaches 160°F (72°C).
4
Remove from oven and let rest for about 5 minutes. Slice and serve.
2. Pita bread
80 cals, 3p, 14c, 0f (per meal)
2 pita, small (4" dia) (56g)
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.
3. Buttered sugar snap peas
215 cals, 6p, 8c, 15f (per meal)
2 dash (0g)
2 dash (1g)
2 2/3 tbsp (36g)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
dinner prep - 2 days
1. Pasta with store-bought sauce
255 cals, 9p, 47c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
breakfast prep - 3 days
1. Eggs with avocado and salsa
255 cals, 9p, 4c, 20f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your preference (scrambled, sunny side up, etc.)
2
Season with somesalt and pepper and top with the diced avocado and salsa.
3
Serve.
dinner prep - 2 days
1. Lemon pepper chicken breast
150 cals, 25p, 1c, 5f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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.
3. Couscous
100 cals, 4p, 20c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
lunch prep - 2 days
1. Roast beef wrap
200 cals, 16p, 13c, 9f (per meal)
1/2 slice (1 oz) (14g)
1/2 tortilla (approx 7-8" dia) (25g)
2 oz (57g)
4 dash (3g)
1/2 leaf outer (14g)
1/4 plum tomato (16g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Serve.
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. 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.