Meal plan with over 50g protein
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 (1000cals, 58g protein, 63g net carbs, 52g fat 15g fiber per day) cannot be customized.
Table of Contents
Overview
This 50g protein meal plan provides a simple, practical weekly plan designed to deliver at least 50 grams of protein per day with easy recipes and a complete grocery list. Use it two ways: generate your own customizable meal plan to match your calorie and macro targets (swap meals, randomize recipes, or change portions), or download the premade PDF (1000 kcal/day; ~58g protein) as a ready-to-follow diet plan. Both options include step-by-step recipes, shopping lists and prep notes so you can start cooking and stay on track all week.
The sample 7-day diet plan features familiar meals such as ranch chicken, avocado and tomato salads, boiled eggs, high-protein granola bars, Greek yogurt and rice or grain sides to balance carbs and fats. This nutrition plan emphasizes protein at every meal—breakfast options with protein oats or yogurt, protein-rich lunches like turkey and hummus or grilled cheese variations, and hearty chicken-based dinners—to help you meet daily targets with realistic grocery items. Whether you use the weekly plan as-is or customize it with the generator, the format makes meal prep and portion control straightforward.
Following this meal plan can improve satiety, help preserve lean muscle mass during weight loss, and support recovery after workouts thanks to steady daily protein intake. People who pair the plan with a calorie goal may notice reduced cravings, steadier energy and modest fat loss over a few weeks, while those focused on maintenance can expect improved body composition and better appetite control. The flexible approach—customizing a plan to your calories or using the premade PDF—lets you tailor outcomes to your goals, from weight loss to muscle maintenance or general healthier eating.
Day 1
950cals, 57g protein, 21g net carbs, 65g fat 12g fiber per day
3 oz (295cal, 21p, 1c, 23f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
4 oz (230cal, 25p, 3c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 2
1025cals, 53g protein, 26g net carbs, 72g fat 16g fiber per day
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 serving(s) (188cal, 7p, 6c, 14f)
4 oz (230cal, 25p, 3c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 3
975cals, 61g protein, 42g net carbs, 58g fat 10g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (248cal, 11p, 12c, 16f)
1 serving(s) (188cal, 7p, 6c, 14f)
Day 4
1075cals, 63g protein, 63g net carbs, 58g fat 12g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 container (131cal, 14p, 13c, 3f)
8 oz (338cal, 29p, 0c, 25f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 5
1075cals, 63g protein, 63g net carbs, 58g fat 12g fiber per day
1 bar(s) (204cal, 10p, 12c, 12f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (243cal, 8p, 27c, 10f)
1 container (131cal, 14p, 13c, 3f)
8 oz (338cal, 29p, 0c, 25f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 6
1000cals, 55g protein, 114g net carbs, 26g fat 22g fiber per day
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (175cal, 15p, 15c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1/3 cup rice, cooked (74cal, 1p, 16c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
Day 7
1000cals, 55g protein, 114g net carbs, 26g fat 22g fiber per day
1/2 serving(s) (169cal, 16p, 18c, 3f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 sandwich(es) (175cal, 15p, 15c, 5f)
2 orange(s) (170cal, 3p, 32c, 0f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 zucchini halve(s) (96cal, 5p, 5c, 5f)
1/3 cup rice, cooked (74cal, 1p, 16c, 0f)
1 container(s) (155cal, 12p, 16c, 4f)
Grocery List (47 items)
Cereal Grains and Pasta
Brown rice
4 tsp (16g)
Long-grain white rice
1/4 cup (41g)
Spices and Herbs
Black pepper
3 g (3g)
Salt
1/4 oz (8g)
Garlic powder
1/4 tbsp (2g)
Fresh basil
2 3/4 tbsp leaves, whole (4g)
Beverages
Water
3/4 cup(s) (175mL)
Coffee, brewed
3 tbsp (44g)
Protein powder
1 scoop (1/3 cup ea) (31g)
Poultry Products
Chicken thighs, with bone and skin, raw
1/2 thigh (6 oz ea) (85g)
Boneless skinless chicken breast, raw
3/4 lbs (336g)
Chicken wings, with skin, raw
1 lbs (454g)
Dairy and Egg Products
Butter
1 1/4 tbsp (18g)
Eggs
2 large (100g)
Sliced cheese
2 slice (1 oz ea) (56g)
Fresh mozzarella cheese
1 oz (28g)
Whole milk
4 tbsp (60mL)
Goat cheese
1 oz (28g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Vegetables and Vegetable Products
Mushrooms
2 oz (57g)
Tomatoes
2 1/3 medium whole (2-3/5" dia) (288g)
Onion
3 tbsp minced (45g)
Zucchini
1 large (323g)
Fats and Oils
Olive oil
1 1/4 tbsp (19mL)
Oil
2/3 oz (20mL)
Ranch dressing
2 tbsp (30mL)
Balsamic vinaigrette
2 tsp (10mL)
Cooking spray
1 spray(s) , about 1/3 second each (0g)
Fruits and Fruit Juices
Avocados
2 1/2 avocado(s) (503g)
Lime juice
3 tbsp (45mL)
Lemon juice
1 tsp (5mL)
Clementines
5 fruit (370g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Orange
4 orange (616g)
Other
Ranch dressing mix
1/4 packet (1 oz) (7g)
Mixed greens
3/8 package (5.5 oz) (67g)
Cottage cheese & fruit cup
2 container (340g)
Baked Products
Bread
6 3/4 oz (192g)
Nut and Seed Products
Pistachios, shelled
1/2 cup (62g)
Snacks
High-protein granola bar
3 bar (120g)
Soups, Sauces, and Gravies
Frank's red hot sauce
2 3/4 tbsp (41mL)
Pasta sauce
4 tbsp (65g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Hummus
2 tbsp (30g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1/2 cup (41g)
Sweets
Maple syrup
2 tsp (10mL)
Sausages and Luncheon Meats
Turkey cold cuts
4 oz (113g)
lunch prep - 1 days
1. Chicken thighs and mushrooms
295cal, 21p, 1c, 23f (per meal)
1/2 thigh (6 oz ea) (85g)
1/2 dash (0g)
1/4 tbsp (4g)
1/8 cup(s) (30mL)
1/2 dash (0g)
2 oz (57g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Brown rice
57cal, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash, ground (0g)
1/6 cup(s) (39mL)
1/2 dash (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Ranch chicken
230cal, 25p, 3c, 13f (per meal)
1/4 packet (1 oz) (7g)
1/2 tbsp (8mL)
1/2 lbs (224g)
2 tbsp (30mL)
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
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
breakfast prep - 2 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
2. Boiled eggs
69cal, 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. Grilled cheese sandwich
248cal, 11p, 12c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat skillet to medium-low.
2
Spread butter on one side of one slice of bread.
3
Place bread on skillet, butter-side down and top with cheese.
4
Butter the other slice of bread on one side and place (butter-up) on top of the cheese.
5
Grill until lightly browned and then flip. Continue until cheese is melted.
breakfast prep - 3 days
dinner prep - 1 days
1. Basic chicken breast
159cal, 25p, 0c, 7f (per meal)
Recipe has been scaled from original by 0.25x. 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. Caprese salad
142cal, 8p, 5c, 9f (per meal)
2 tsp (10mL)
2 2/3 tbsp leaves, whole (4g)
1/3 cup cherry tomatoes (50g)
1/3 package (5.5 oz) (52g)
1 oz (28g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 2 days
1. Buffalo chicken wings
338cal, 29p, 0c, 25f (per meal)
2 2/3 tbsp (40mL)
1 lbs (454g)
2 dash, ground (1g)
2 dash (2g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
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.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
lunch prep - 2 days
1. Grilled peanut butter and banana sandwich
243cal, 8p, 27c, 10f (per meal)
1/2 spray(s) , about 1/3 second each (0g)
1 tbsp (16g)
1/2 medium (7" to 7-7/8" long) (59g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
breakfast prep - 2 days
1. Coffee overnight protein oats
169cal, 16p, 18c, 3f (per meal)
3 tbsp (44g)
1/2 cup (41g)
1 scoop (1/3 cup ea) (31g)
4 tbsp (60mL)
2 tsp (10mL)
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
175cal, 15p, 15c, 5f (per meal)
1/8 tsp (1mL)
4 tbsp (8g)
1 slice(s), thick/large (1/2" thick) (27g)
1 tbsp (15g)
1 slice(s) (32g)
2 oz (57g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
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.
dinner prep - 2 days
1. Goat cheese and marinara stuffed zucchini
96cal, 5p, 5c, 5f (per meal)
1
Preheat oven to 400°F (200°C).
2
Cut a zucchini in half from stem to base.
3
Using a spoon, scrape out about 15% of the insides, enough to make a shallow cavity along the length of the zucchini. Discard the scraped out parts.
4
Add the pasta sauce to the cavity and top with the goat cheese.
5
Place on a baking sheet and cook for about 15-20 minutes. Serve.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
3. White rice
74cal, 2p, 16c, 0f (per meal)
1/4 cup (41g)
1/2 cup(s) (105mL)
1 1/3 dash, ground (0g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.22x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.