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 (1025cals, 81g protein, 55g net carbs, 46g fat 16g fiber per day) cannot be customized.
Day 1
1025cals, 62g protein, 81g net carbs, 38g fat 27g fiber per day
1/2 serving(s) (254cal, 9p, 4c, 20f)
1/2 serving(s) (113cal, 13p, 9c, 2f)
1 serving(s) (141cal, 2p, 18c, 6f)
1 serving(s) (171cal, 9p, 12c, 7f)
3 oz (130cal, 20p, 6c, 3f)
2 serving(s) (82cal, 5p, 8c, 1f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
Day 2
1025cals, 121g protein, 20g net carbs, 45g fat 16g fiber per day
1/2 serving(s) (254cal, 9p, 4c, 20f)
6 oz (222cal, 38p, 1c, 7f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 3
1025cals, 121g protein, 20g net carbs, 45g fat 16g fiber per day
1/2 serving(s) (254cal, 9p, 4c, 20f)
6 oz (222cal, 38p, 1c, 7f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 4
1025cals, 61g protein, 89g net carbs, 40g fat 15g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 sandwich(es) (336cal, 21p, 29c, 14f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
Day 5
975cals, 66g protein, 80g net carbs, 38g fat 14g fiber per day
1 bar(s) (119cal, 3p, 15c, 5f)
3/4 cup(s) (54cal, 1p, 5c, 1f)
1 egg(s) (80cal, 6p, 0c, 6f)
1/2 sandwich(es) (240cal, 14p, 12c, 14f)
1 container (131cal, 14p, 13c, 3f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1/2 serving(s) (95cal, 2p, 7c, 6f)
Day 6
1050cals, 73g protein, 58g net carbs, 54g fat 11g fiber per day
1/2 sandwich(es) (240cal, 14p, 12c, 14f)
1 container (131cal, 14p, 13c, 3f)
Day 7
975cals, 62g protein, 39g net carbs, 59g fat 12g fiber per day
Grocery List (58 items)
Vegetables and Vegetable Products
Frozen sugar snap peas
4 2/3 cup (672g)
Habanero peppers
1/8 pepper (2g)
Garlic
3/8 clove(s) (1g)
Onion
1 tsp chopped (4g)
Potatoes
1/2 large (3" to 4-1/4" dia.) (185g)
Edamame, frozen, shelled
1/2 cup (59g)
Beets, precooked (canned or refrigerated)
6 beet(s) (300g)
Tomatoes
3/8 medium whole (2-3/5" dia) (52g)
Romaine lettuce
1/2 leaf inner (3g)
Sweet potatoes
1 sweetpotato, 5" long (210g)
Fresh spinach
1/4 6oz package (43g)
Raw celery
1/4 stalk, medium (7-1/2" - 8" long) (10g)
Sun-dried tomatoes
2 piece(s) (20g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1327g)
Spices and Herbs
Red wine vinegar
1/2 tbsp (8mL)
Thyme, dried
1/2 dash, leaves (0g)
Allspice
1/2 dash (0g)
Salt
1/2 dash (0g)
Chipotle seasoning
2 dash (1g)
Lemon pepper
3/4 tbsp (5g)
Black pepper
1 dash, ground (0g)
Ground cumin
2 dash (1g)
Dijon mustard
1 tsp (5g)
Legumes and Legume Products
Soy sauce
1/2 tbsp (8mL)
Hummus
1 1/2 tbsp (23g)
Chickpeas, canned
1/4 can (112g)
Fats and Oils
Olive oil
1/6 oz (6mL)
Oil
1 oz (28mL)
Balsamic vinaigrette
1 tbsp (15mL)
Mayonnaise
1 1/4 oz (37mL)
Salad dressing
1 1/2 tbsp (23mL)
Raspberry walnut vinaigrette
4 tsp (19mL)
Sweets
Brown sugar
1 tsp (5g)
Dairy and Egg Products
Eggs
9 large (450g)
Sliced cheese
1 slice (3/4 oz ea) (21g)
Romano cheese
1/4 tbsp (2g)
Whole milk
1 1/3 cup(s) (319mL)
Butter
2 tsp (9g)
Soups, Sauces, and Gravies
Salsa
1/4 cup (81g)
Barbecue sauce
2 3/4 tbsp (48g)
Fruits and Fruit Juices
Avocados
1 3/4 avocado(s) (352g)
Raspberries
1 1/2 cup (185g)
Dried cranberries
4 tsp (13g)
Lemon juice
3/4 tbsp (11mL)
Snacks
Tortilla chips
1 oz (28g)
Small granola bar
2 bar (50g)
Other
Mixed greens
4 1/2 cup (135g)
Stewed tomatoes with peppers and spices
1/8 can (~15 oz) (53g)
Cottage cheese & fruit cup
2 container (340g)
Italian pork sausage, raw
1 link (108g)
Pork Products
Pork tenderloin, raw
2 oz (57g)
Cereal Grains and Pasta
White hominy
1/8 can (15.5 oz) (55g)
Beverages
Water
1/8 cup(s) (31mL)
Sausages and Luncheon Meats
Chicken cold cuts
2 oz (57g)
Baked Products
Bagel
1/2 medium bagel (3-1/2" to 4" dia) (53g)
Bread
4 slice (128g)
Nut and Seed Products
Walnuts
4 tsp, chopped (10g)
Finfish and Shellfish Products
Salmon
6 oz (170g)
dinner prep - 1 days
1. Jerk-y chicken
130cal, 20p, 6c, 3f (per meal)
1/8 pepper (2g)
3 oz (85g)
1/2 tbsp (8mL)
1/2 dash, leaves (0g)
1/2 dash (0g)
3/8 clove(s) (1g)
1/2 tbsp (8mL)
1/8 tsp (1mL)
1 tsp (5g)
1 tsp chopped (4g)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Combine the onion, brown sugar, soy sauce, red wine vinegar, thyme, oil, garlic, allspice, and habanero pepper (use less of the pepper if you'd like the dish to be less spicy) in a food processor or blender. Blend until smooth. Place the chicken in a bowl, pour about half of the sauce over it, and rub the sauce evenly over the chicken. (Optional: cover and marinate in the fridge for at least an hour.)
2
Heat a grill pan or skillet over medium-high heat. Add the chicken and cook for 5-6 minutes per side until it’s no longer pink inside.
3
In a small pan, heat the remaining sauce for a couple of minutes until it slightly thickens. Pour over the chicken when serving.
2. Basic baked potato
132cal, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) 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.
3. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Eggs with avocado and salsa
254cal, 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.
lunch prep - 1 days
1. Mexican posole soup
113cal, 13p, 9c, 2f (per meal)
2 oz (57g)
1/8 can (15.5 oz) (55g)
1/8 can (~15 oz) (53g)
2 dash (1g)
1/8 cup(s) (30mL)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
2. Edamame & beet salad
171cal, 9p, 12c, 7f (per meal)
1/2 cup (59g)
1 tbsp (15mL)
2 beet(s) (100g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
222cal, 38p, 1c, 7f (per meal)
3/4 tbsp (5g)
1 tsp (6mL)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. 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
82cal, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 2 days
1. Basic chicken breast
423cal, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. 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. Beets
48cal, 2p, 8c, 0f (per meal)
4 beet(s) (200g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Slice beets. Season with salt/pepper (optional: also season with rosemary or a dash of balsamic vinegar) and serve.
breakfast prep - 2 days
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
3. Raspberries
54cal, 1p, 5c, 1f (per meal)
1 1/2 cup (185g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch prep - 1 days
1. Chicken club bagel sandwich
336cal, 21p, 29c, 15f (per meal)
1 slice(s), thin/small (15g)
2 oz (57g)
1 slice (3/4 oz ea) (21g)
1/2 tbsp (8mL)
1/2 medium bagel (3-1/2" to 4" dia) (53g)
1/2 leaf inner (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
260cal, 27p, 28c, 3f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Cranberry spinach salad
95cal, 2p, 7c, 6f (per meal)
1/4 tbsp (2g)
4 tsp (20mL)
1/4 6oz package (43g)
4 tsp, chopped (10g)
4 tsp (13g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
lunch prep - 2 days
1. Chicken salad sandwich
240cal, 14p, 12c, 14f (per meal)
1/4 stalk, medium (7-1/2" - 8" long) (10g)
1/4 tbsp (4mL)
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.
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.
dinner prep - 2 days
1. Salmon & chickpea salad
334cal, 24p, 12c, 18f (per meal)
6 oz (170g)
1/8 tsp (1mL)
2 dash (1g)
1/2 tbsp (8mL)
1 tsp (5g)
1 1/2 tbsp (23g)
2 piece(s) (20g)
1/4 avocado(s) (50g)
2 cup (60g)
1/4 can (112g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Add chickpeas to a sheet pan and mix them together with the oil, cumin, and some salt until evenly coated.
3
Move the chickpeas away from the center of the sheet and place the salmon skin side down in the middle. Season salmon with some salt and pepper and bake 14-16 minutes until salmon is fully cooked and chickpeas are golden.
4
Meanwhile, in a small bowl, mix the hummus, mustard, lemon juice, and some salt and pepper to make the dressing. If needed, stir in a splash of water to thin out the consistency of the dressing.
5
When salmon is done and cool enough to handle, cut it into chunks.
6
Serve greens with sun dried tomatoes, avocado, chickpeas, salmon and dressing.
breakfast prep - 2 days
1. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Toast with butter
114cal, 4p, 12c, 5f (per meal)
lunch prep - 1 days
1. Italian sausage
257cal, 14p, 3c, 21f (per meal)
1 link (108g)
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Sugar snap peas
41cal, 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.