Meal plan with over 60g protein
In just a few clicks, generate your own meal plan with over 60g 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, 70g protein, 72g net carbs, 43g fat, 15g fiber per day) cannot be customized.
Day 1
975cal, 67g protein, 75g net carbs, 39g fat, 16g fiber
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
1 can(s) (247cal, 18p, 23c, 7f)
1 grapefruit (119cal, 2p, 23c, 0f)
Day 2
950cal, 68g protein, 52g net carbs, 46g fat, 14g fiber
1/2 cup(s) (77cal, 6p, 9c, 2f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 egg(s) (69cal, 6p, 0c, 5f)
5 1/3 oz (242cal, 19p, 9c, 14f)
3 1/2 carrot(s) (95cal, 2p, 14c, 0f)
Day 3
1050cal, 81g protein, 81g net carbs, 38g fat, 13g fiber
2/3 serving(s) (139cal, 4p, 22c, 2f)
1 patties (99cal, 10p, 2c, 6f)
1 lettuce taco(s) (105cal, 12p, 3c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 container (213cal, 20p, 22c, 5f)
Day 4
1050cal, 81g protein, 81g net carbs, 38g fat, 13g fiber
2/3 serving(s) (139cal, 4p, 22c, 2f)
1 patties (99cal, 10p, 2c, 6f)
1 lettuce taco(s) (105cal, 12p, 3c, 5f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
2 container (213cal, 20p, 22c, 5f)
Day 5
1075cal, 64g protein, 98g net carbs, 38g fat, 18g fiber
2/3 serving(s) (139cal, 4p, 22c, 2f)
1 patties (99cal, 10p, 2c, 6f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 container (107cal, 10p, 11c, 3f)
Day 6
1025cal, 63g protein, 76g net carbs, 45g fat, 15g fiber
2 eggs (198cal, 13p, 2c, 15f)
1/2 sandwich(es) (191cal, 6p, 28c, 5f)
1 serving(s) (121cal, 4p, 10c, 4f)
1 container (107cal, 10p, 11c, 3f)
Day 7
1025cal, 69g protein, 44g net carbs, 56g fat, 18g fiber
2 eggs (198cal, 13p, 2c, 15f)
1/2 quesadilla(s) (332cal, 13p, 31c, 14f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
1 serving(s) (436cal, 41p, 6c, 24f)
Grocery List (49 items)
Dairy and Egg Products
Plain lowfat yogurt
1 cup (245g)
Eggs
6 large (300g)
Whole milk
2 cup (480mL)
Butter
1/4 tbsp (4g)
Mexican blend cheese
3 tbsp shredded (21g)
Fruits and Fruit Juices
Orange
2 orange (308g)
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Blueberries
1/2 cup (74g)
Avocados
1 avocado(s) (201g)
Lime juice
2 tsp (10mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Frank's red hot sauce
4 tbsp (60mL)
Barbecue sauce
4 tsp (23g)
Salsa
1/8 jar (~16 oz) (44g)
Pesto sauce
2 tbsp (32g)
Poultry Products
Chicken wings, with skin, raw
1 1/3 lbs (605g)
Ground chicken, raw
6 oz (170g)
Ground turkey, raw
4 oz (113g)
Spices and Herbs
Black pepper
1 1/4 g (1g)
Salt
4 1/4 g (4g)
Vanilla extract
2 tsp (10mL)
Garlic powder
1 1/2 dash (1g)
Taco seasoning mix
1/4 packet (9g)
Fats and Oils
Oil
1/2 oz (15mL)
Salad dressing
2 1/2 tbsp (38mL)
Olive oil
1/4 tsp (1mL)
Vegetables and Vegetable Products
Frozen broccoli
3 cup (273g)
Carrots
4 1/2 medium (276g)
Bell pepper
1 large (164g)
Onion
1/2 small (35g)
Romaine lettuce
1 head (637g)
Purple onions
1/3 medium (2-1/2" dia) (34g)
Cucumber
1/3 cucumber (8-1/4") (94g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (159g)
Whole kernel corn
1/8 11oz can (24g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
1 cup(s) (81g)
Sweets
Maple syrup
3/4 fl oz (16mL)
Jelly
2 serving 1 tbsp (42g)
Beverages
Water
5 cup(s) (1185mL)
Other
Italian seasoning
1 1/2 dash (1g)
Cottage cheese & fruit cup
6 container (798g)
Chicken, drumsticks, with skin
1/2 lbs (227g)
Mixed greens
1 cup (30g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
Legumes and Legume Products
Lentils, raw
13 1/4 tbsp (160g)
Peanut butter
1 tbsp (16g)
Black beans
1/8 can (55g)
Baked Products
Bread
2 slice (64g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
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 - 1 days
1. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
2. Grapefruit
120 cals, 2p, 23c, 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)
dinner prep - 2 days
1. Buffalo chicken wings
340 cals, 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. Broccoli
45 cals, 4p, 3c, 0f (per meal)
3 cup (273g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Bbq chicken wings
240 cals, 19p, 9c, 14f (per meal)
Recipe has been scaled from original by 0.17x. 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 to taste.
3
Cook in oven for about 45 minutes, 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
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Carrot sticks
95 cals, 2p, 14c, 0f (per meal)
3 1/2 medium (214g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 3 days
1. Blueberry vanilla oatmeal
140 cals, 4p, 22c, 2f (per meal)
1 cup(s) (81g)
1/2 cup (74g)
2 tsp (10mL)
2 tsp (10mL)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients and microwave for about 2-3 minutes.
2
Note: You can mix the oatmeal, blueberries, vanilla and maple syrup and store in your refrigerator for up to 5 days (depending on freshness of fruit). When ready to eat, add water and microwave.
2. Chicken breakfast sausage patty
100 cals, 10p, 2c, 6f (per meal)
6 oz (170g)
1 tsp (6mL)
1 1/2 dash (1g)
1/4 tbsp (4mL)
1/6 gram (0g)
1 1/2 dash (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Mix all of the ingredients besides the oil in a bowl with your hands until well-incorporated.
2
Form into small patties (for serving size accuracy, use the number of patties listed in the recipe details above, about 2 oz per patty).
3
Heat oil in a skillet over medium heat. Add patties and cook for 4-6 minutes on each side or until middle is no longer pink. Serve.
4
Meal Prep Note: Store leftover patties in an airtight container in the fridge. Reheat in the microwave.
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cottage cheese & fruit cup
215 cals, 20p, 22c, 5f (per meal)
4 container (532g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
lunch prep - 2 days
1. Turkey taco lettuce cups
105 cals, 12p, 3c, 5f (per meal)
2 tbsp (36g)
1/8 tsp (1mL)
1/4 packet (9g)
2 leaf inner (12g)
1/6 cup(s) (39mL)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.
2
Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.
3
Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.
3. Lentils
115 cals, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.33x. 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. Peanut butter and jelly sandwich
190 cals, 6p, 28c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Spread the peanut butter on one slice of bread and the jelly on the other.
2
Put the slices of bread together and enjoy.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
3. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Buffalo drumsticks
235 cals, 18p, 0c, 18f (per meal)
4 tsp (20mL)
1/4 tbsp (4mL)
1 dash (1g)
1 dash, ground (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.25x. 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. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 1 days
1. Black bean and corn quesadillas
330 cals, 13p, 32c, 14f (per meal)
1/4 tsp (1mL)
1/8 can (55g)
1/8 11oz can (24g)
1/2 tbsp (8g)
1/4 tbsp (4g)
1 tortilla (approx 7-8" dia) (49g)
3 tbsp shredded (21g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saucepan over medium heat. Stir in beans and corn, then add the salsa; mix well. Cook until heated through, about 3 minutes.
2
Melt some of the butter in a large skillet over medium heat. Place a tortilla in the skillet, sprinkle evenly with cheese, then top with some of the bean mixture. Place another tortilla on top, cook until golden, then flip and cook on the other side. Melt more butter as needed, and repeat with remaining tortillas and filling.
3
Note: For leftovers, store the bean mixture in the fridge in an airtight container. When ready to eat, reheat bean mixture in microwave and start at Step 2.
2. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 1 days
1. Avocado tuna salad
435 cals, 41p, 6c, 24f (per meal)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 cup (30g)
1/4 small (18g)
1 can (172g)
4 tbsp, chopped (45g)
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.