Meal plan with over 50g protein
In just a few clicks, generate your own meal plan with over 50g 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 (1025cal, 67g protein, 92g net carbs, 37g fat, 14g fiber per day) cannot be customized.
Day 1
975cal, 72g protein, 88g net carbs, 33g fat, 11g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 sandwich(es) (453cal, 37p, 28c, 19f)
Day 2
1000cal, 60g protein, 98g net carbs, 35g fat, 11g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1/2 serving(s) (365cal, 13p, 44c, 13f)
1 sandwich(es) (453cal, 37p, 28c, 19f)
Day 3
1050cal, 68g protein, 100g net carbs, 36g fat, 13g fiber
1/2 serving(s) (108cal, 3p, 19c, 1f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
1 1/2 can(s) (213cal, 11p, 23c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/3 serving(s) (446cal, 38p, 41c, 12f)
Day 4
1075cal, 71g protein, 76g net carbs, 48g fat, 11g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
1 1/2 can(s) (213cal, 11p, 23c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
1 1/3 serving(s) (446cal, 38p, 41c, 12f)
Day 5
1000cal, 67g protein, 85g net carbs, 37g fat, 15g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1/2 serving(s) (50cal, 2p, 1c, 4f)
5 1/3 oz (197cal, 34p, 1c, 6f)
1/2 serving(s) (143cal, 4p, 29c, 1f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 6
1050cal, 66g protein, 100g net carbs, 35g fat, 18g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 oz (117cal, 24p, 0c, 3f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 1/3 serving(s) (138cal, 4p, 27c, 0f)
1 serving(s) (451cal, 19p, 62c, 9f)
Day 7
1050cal, 66g protein, 100g net carbs, 35g fat, 18g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 clementine(s) (39cal, 1p, 8c, 0f)
4 oz (117cal, 24p, 0c, 3f)
1 cup(s) (134cal, 3p, 2c, 12f)
1 1/3 serving(s) (138cal, 4p, 27c, 0f)
1 serving(s) (451cal, 19p, 62c, 9f)
Grocery List (45 items)
Beverages
Water
1 1/4 cup(s) (287mL)
Spices and Herbs
Cinnamon
1/2 tbsp (4g)
Salt
5 g (5g)
Black pepper
3 g (3g)
Dijon mustard
2 tsp (10g)
Lemon pepper
1 tsp (2g)
Sweets
Sugar
1 1/2 tbsp (20g)
Honey
1 tbsp (21g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Sliced cheese
4 slice (3/4 oz) (84g)
Butter
2 3/4 tbsp (39g)
Parmesan cheese
2 tbsp (13g)
Whole milk
1 1/3 cup (319mL)
Eggs
8 1/2 medium (376g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Vegetables and Vegetable Products
Frozen sugar snap peas
2 cup (288g)
Onion
3/4 medium (2-1/2" dia) (84g)
Ketchup
1/2 tbsp (9g)
Romaine lettuce
2 leaf inner (12g)
Tomatoes
4 slice(s), thin/small (60g)
Garlic
1 clove(s) (3g)
Fresh spinach
2/3 10oz package (191g)
Frozen broccoli
13 oz (371g)
Fresh parsley
4 tbsp chopped (15g)
Mashed potato mix
2 2/3 oz (76g)
Poultry Products
Ground turkey, raw
1 lbs (416g)
Boneless skinless chicken breast, raw
1/3 lbs (149g)
Soups, Sauces, and Gravies
Worcestershire sauce
1/2 tbsp (8mL)
Condensed canned chicken noodle soup
3 can (10.5 oz) (894g)
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Fats and Oils
Cooking spray
1 spray , about 1/3 second (1 NLEA serving) (0g)
Oil
3 1/2 tsp (18mL)
Olive oil
2 tsp (10mL)
Baked Products
Hamburger buns
1 bun (51g)
Bread
4 slice (128g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Cereal Grains and Pasta
Uncooked dry pasta
2 oz (57g)
Long-grain white rice
1/2 cup (93g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (145g)
Legumes and Legume Products
Roasted peanuts
1/2 cup (64g)
Chickpeas, canned
1 can (448g)
Other
Sriracha chili sauce
2 tsp (10g)
Fruits and Fruit Juices
Clementines
2 fruit (148g)
Pork Products
Pork tenderloin, raw
1/2 lbs (227g)
breakfast prep - 3 days
1. Simple cinnamon oatmeal with water
110 cals, 3p, 19c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 1 days
1. Turkey burgers
315 cals, 23p, 30c, 11f (per meal)
1/8 medium (2-1/2" dia) (14g)
4 oz (113g)
1/2 tbsp (8mL)
1/2 tbsp (9g)
1 1/2 dash (1g)
2 dash, ground (1g)
1 spray , about 1/3 second (1 NLEA serving) (0g)
1 bun (51g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Grate the onion on the fine holes of a grater. You should have about two tablespoons of grated onion (and some juice, which you can discard).
2
In a bowl, add the ground turkey, Worcestershire sauce, ketchup, salt and pepper; mix thoroughly.
3
Shape into four patties and press the patties into ½-inch thick rounds.
4
Grease the frying pan and place over medium-high heat. Once the pan is hot, cook the patties for five minutes on each side.
5
Serve on buns, with the condiments of your choice.
2. Sugar snap peas
40 cals, 3p, 4c, 0f (per meal)
2/3 cup (96g)
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. Turkey sandwich with mustard
455 cals, 37p, 28c, 19f (per meal)
1 tsp (5g)
1 leaf inner (6g)
2 slice(s), thin/small (30g)
2 slice (64g)
2 slice (3/4 oz) (42g)
4 oz (113g)
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
lunch prep - 1 days
1. Spinach parmesan pasta
365 cals, 13p, 44c, 13f (per meal)
2 oz (57g)
3/4 tbsp (11g)
1/2 clove(s) (2g)
1/4 10oz package (71g)
2 tbsp (13g)
1 dash (1g)
4 dash, ground (1g)
1/8 cup(s) (20mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to its package. Set pasta aside when finished.
2
In the pot the pasta was in, put the butter over medium heat. When melted, add the garlic and cook a minute or two until fragrant.
3
Add pasta, water, and spinach, stir together and cook until spinach has wilted.
4
Stir in parmesan and season with salt and pepper.
5
Serve.
dinner prep - 2 days
1. Turkey-broccoli-rice bowl
445 cals, 38p, 41c, 12f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
2/3 pouch (~5.6 oz) (105g)
2/3 package (189g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Brown the turkey over medium heat until cooked through. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and broccoli according the the instructions on the package.
3
When everything is ready mix it all together and serve.
lunch prep - 2 days
1. Chicken noodle soup
215 cals, 11p, 23c, 7f (per meal)
3 can (10.5 oz) (894g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
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. Simple sauteed spinach
50 cals, 2p, 1c, 4f (per meal)
1/2 clove (2g)
1 dash, ground (0g)
1 dash (1g)
1/2 tbsp (8mL)
4 cup(s) (120g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch 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.
dinner prep - 1 days
1. Lemon pepper chicken breast
200 cals, 34p, 1c, 6f (per meal)
1 tsp (2g)
1/2 tsp (3mL)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. 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. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Flavored rice mix
145 cals, 4p, 29c, 1f (per meal)
1/4 pouch (~5.6 oz) (40g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Chickpea bowl with spicy yogurt sauce
450 cals, 19p, 62c, 9f (per meal)
1 small (70g)
2 tsp (10g)
4 tbsp (70g)
1 can (448g)
1/2 cup (93g)
4 tbsp chopped (15g)
2 tsp (10mL)
1
Cook rice according to package and set aside.
2
Mix Greek yogurt, sriracha, and some salt into a small bowl until incorporated. Set aside.
3
Heat oil in a skillet over medium heat. Add onion and cook 5-10 minutes until softened.
4
Add in chickpeas and some salt and pepper and cook for 7-10 minutes until golden.
5
Turn off heat and stir in parsley.
6
Serve chickpea mixture over rice and drizzle spicy sauce on top.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. 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.
3. 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. 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. Instant mashed potatoes
140 cals, 4p, 27c, 0f (per meal)
2 2/3 oz (76g)
Recipe has been scaled from original by 0.67x. 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.
3. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.