Meal plan with over 40g protein
In just a few clicks, generate your own meal plan with over 40g 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 (1000cal, 57g protein, 85g net carbs, 40g fat, 15g fiber per day) cannot be customized.
Day 1
1050cal, 46g protein, 104g net carbs, 38g fat, 23g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
1 serving(s) (426cal, 15p, 36c, 19f)
Day 2
975cal, 69g protein, 117g net carbs, 19g fat, 12g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
4 oz (160cal, 25p, 0c, 6f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 serving(s) (92cal, 3p, 17c, 1f)
1/2 serving(s) (319cal, 26p, 35c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
Day 3
1000cal, 44g protein, 108g net carbs, 38g fat, 12g fiber
4 pancake(s) (246cal, 12p, 35c, 6f)
1/2 serving(s) (328cal, 18p, 14c, 20f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
Day 4
950cal, 60g protein, 86g net carbs, 35g fat, 11g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
1/2 serving(s) (328cal, 18p, 14c, 20f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
Day 5
1000cal, 85g protein, 49g net carbs, 47g fat, 12g fiber
1 serving(s) (186cal, 28p, 13c, 2f)
4 oz (279cal, 26p, 5c, 17f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
5 1/3 oz (311cal, 24p, 0c, 24f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 6
1000cal, 55g protein, 66g net carbs, 50g fat, 14g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
4 oz (279cal, 26p, 5c, 17f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1/2 sandwich(es) (240cal, 14p, 12c, 14f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Day 7
975cal, 42g protein, 63g net carbs, 51g fat, 24g fiber
1/2 slice(s) (67cal, 2p, 8c, 2f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
2 serving(s) (393cal, 16p, 26c, 18f)
1/2 sandwich(es) (240cal, 14p, 12c, 14f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
Grocery List (56 items)
Fruits and Fruit Juices
Banana
1 1/2 large (8" to 8-7/8" long) (204g)
Avocados
7/8 avocado(s) (176g)
Pears
1 medium (178g)
Fruit juice
12 fl oz (360mL)
Canned pineapple
1/2 cup, chunks (91g)
Lemon juice
1/4 tbsp (4mL)
Dairy and Egg Products
Eggs
7 1/4 medium (318g)
Cheese
3/4 oz (21g)
Whole milk
2 1/2 cup (581mL)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Butter
1 tsp (5g)
Beverages
Protein powder
3 tbsp (17g)
Water
5/8 cup(s) (145mL)
Baked Products
Baking powder
1 1/2 dash (1g)
Flour tortillas
1 1/2 tortilla (approx 7-8" dia) (74g)
Bread
5 slice (160g)
Sweets
Maple syrup
1/4 cup (68mL)
Honey
1/2 tbsp (11g)
Jelly
1 tsp (7g)
Soups, Sauces, and Gravies
Salsa
2 tbsp (32g)
Cream of chicken soup
1/6 can (10.75 oz) (51g)
Frank's red hot sauce
1 tbsp (14mL)
Legumes and Legume Products
Black beans
1/4 can (110g)
Kidney beans
3/8 can (168g)
Fats and Oils
Oil
10 1/4 g (11mL)
Olive oil
1/4 tbsp (4mL)
Salad dressing
1/3 cup (71mL)
Mayonnaise
2 tbsp (31mL)
Pork Products
Bacon
3 slice(s) (30g)
Sausages and Luncheon Meats
Ham cold cuts
2 oz (57g)
Poultry Products
Boneless skinless chicken breast, raw
10 oz (282g)
Chicken thighs, with bone and skin, raw
1/2 lbs (227g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1/2 tsp, ground (1g)
Garlic powder
1 tsp (3g)
Poultry seasoning
3/4 dash (0g)
Brown deli mustard
3/4 tbsp (11g)
Thyme, dried
4 dash, ground (1g)
Vegetables and Vegetable Products
Sweet potatoes
1/2 sweetpotato, 5" long (105g)
Frozen corn kernels
2/3 cup (91g)
Carrots
6 1/3 medium (385g)
Raw celery
1/8 bunch (18g)
Onion
1/3 medium (2-1/2" dia) (39g)
Frozen peas
2/3 oz (24g)
Potatoes
1 lbs (440g)
Garlic
1 clove(s) (3g)
Red bell pepper
1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (22g)
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Romaine lettuce
1/2 hearts (250g)
Edamame, frozen, shelled
1 cup (118g)
Cereal Grains and Pasta
Baking mix
2 3/4 tbsp (21g)
Long-grain white rice
6 tbsp (69g)
Nut and Seed Products
Coconut milk, canned
1/4 cup (67mL)
Almonds
1/3 cup, whole (48g)
Other
Chicken, drumsticks, with skin
1/3 lbs (151g)
Coleslaw mix
3 cup (270g)
breakfast prep - 3 days
1. Banana protein pancakes
245 cals, 12p, 35c, 6f (per meal)
1 1/2 large (8" to 8-7/8" long) (204g)
3 extra large (168g)
3 tbsp (17g)
1 1/2 dash (1g)
1/4 cup (68mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mash the banana with a back of a fork.
2
Add the eggs, baking powder (optional), and protein powder. Mix until well-combined.
3
Spray the skillet with non-stick cooking spray and put over medium heat.
4
Once hot, add 3 tbsp of the mixture to the skillet. Cook for about 30 seconds, flip and cook the other side for another 30 seconds.
5
Remove from skillet and continue cooking pancakes until batter is gone.
6
Serve with some syrup.
7
Storing: You can store any leftover pancakes, wrapped in plastic, in the fridge for 2-3 days. Reheat by stove or microwave.
lunch prep - 1 days
1. Black bean quesadillas
425 cals, 15p, 36c, 19f (per meal)
2 tbsp, shredded (14g)
1/4 avocado(s) (50g)
1 tortilla (approx 7-8" dia) (49g)
2 tbsp (32g)
1/4 can (110g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
dinner prep - 1 days
1. Ham, bacon, avocado wrap
255 cals, 17p, 12c, 14f (per meal)
1/8 avocado(s) (25g)
1 slice(s) (10g)
2 oz (57g)
1/2 tortilla (approx 7-8" dia) (25g)
1 tbsp, shredded (7g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on its packaging.
2
Place the ham, bacon, avocado, and cheese in the middle of the tortilla and wrap it up. Serve.
lunch prep - 1 days
1. Simple chicken breast
160 cals, 25p, 0c, 6f (per meal)
4 oz (112g)
2 dash (2g)
2 dash, ground (1g)
1/4 tbsp (4mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and seasonings. 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.
13
ALL
14
Finally (and this is important) let the chicken rest for at least 5 minutes before you cut it or all the juice you made the effort to keep in will come running right out, resulting in a flavorless, rubbery mass. When it comes to a juicy chicken breast, patience is a virtue.
2. Corn
90 cals, 3p, 17c, 1f (per meal)
2/3 cup (91g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1/2 sweetpotato, 5" long (105g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 1 days
1. Irish chicken and dumplings
320 cals, 26p, 35c, 6f (per meal)
2 2/3 tbsp (21g)
4 tsp (20mL)
3/8 medium (25g)
1/3 cup(s) (79mL)
4 tsp chopped (8g)
1/6 medium (2-1/2" dia) (18g)
2/3 dash (0g)
2/3 dash, ground (0g)
3 oz (85g)
1/6 can (10.75 oz) (51g)
2/3 dash (0g)
2/3 oz (24g)
1/3 medium (2+-1/4" to 3-1/4" dia.) (71g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
In large, heavy pot, combine soup, water, whole chicken breasts, celery, onion, salt, poultry seasoning, and pepper. Cover and cook over low heat about 30 minutes.
2
Add potatoes and carrots; cover and cook another 30 minutes.
3
Remove chicken from pot, shred it, and return to pot. Add peas and cook only 5 minutes longer.
4
Add dumplings. To make dumplings: Mix baking mix and milk until a soft dough forms. Drop by large spoonfuls onto SIMMERING stew. Be sure to place the dollops on top of areas with meat/vegetables so that they don't sink to the bottom and do overcrowd as they will expand. Simmer covered for 10 minutes, then uncover and simmer an additional 10 minutes. Serve.
dinner prep - 2 days
1. Belizean rice & beans
270 cals, 8p, 39c, 8f (per meal)
1 clove(s) (3g)
1/6 medium (2-1/2" dia) (21g)
1/6 medium (approx 2-3/4" long, 2-1/2 dia.) (22g)
6 tbsp (69g)
1/4 cup(s) (67mL)
3/8 can (168g)
1/4 cup (68mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a pot and season with some salt.
2
Stir and bring to a boil. Reduce heat to low, cover, and cook until rice is tender, 20-30 minutes.
3
Serve.
lunch prep - 2 days
1. Avocado and bacon egg salad sandwich
330 cals, 18p, 14c, 20f (per meal)
3 large (150g)
2 dash (2g)
1 tsp (3g)
2 slice(s) (20g)
1/2 avocado(s) (101g)
2 slice (64g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
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.
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
280 cals, 26p, 5c, 17f (per meal)
3/4 tbsp (11g)
1/2 tbsp (11g)
4 dash, ground (1g)
1 dash (1g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
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.
dinner prep - 1 days
1. Buffalo drumsticks
310 cals, 24p, 0c, 24f (per meal)
2 2/3 tsp (13mL)
1/2 tsp (3mL)
2/3 dash (1g)
2/3 dash, ground (0g)
1/3 lbs (151g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Chicken salad sandwich
240 cals, 14p, 12c, 14f (per meal)
1/4 tbsp (4mL)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1 dash, ground (0g)
1/4 tbsp (4mL)
2 tbsp (30mL)
2 slice (64g)
1/2 piece (85g)
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
Brush the chicken with oil on each side and place on baking sheet.
3
Bake for 10-15 mins on each side or until chicken is done.
4
Let chicken cool and then chop into bite-sized pieces.
5
Mix all ingredients besides bread and oil together in a bowl.
6
For each sandwich, spread mixture evenly over a slice of bread and top with another slice.
breakfast prep - 2 days
1. Toast with butter and jelly
65 cals, 2p, 8c, 2f (per meal)
3. Carrot sticks
55 cals, 1p, 8c, 0f (per meal)
4 medium (244g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Edamame slaw salad bowl
395 cals, 16p, 26c, 18f (per meal)
4 tbsp (60mL)
3 cup (270g)
2 small (5-1/2" long) (100g)
1 cup (118g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to the package instructions.
2
Prepare salad by mixing together coleslaw mix, carrots, edamame, and dressing. Serve.