Meal plan with over 90g protein
In just a few clicks, generate your own meal plan with over 90g 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 (1075cal, 99g protein, 56g net carbs, 43g fat, 16g fiber per day) cannot be customized.
Day 1
1100cal, 113g protein, 72g net carbs, 35g fat, 11g fiber
3/4 serving(s) (172cal, 13p, 13c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
Day 2
1100cal, 97g protein, 73g net carbs, 36g fat, 20g fiber
3/4 serving(s) (172cal, 13p, 13c, 6f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
6 oz (300cal, 40p, 4c, 12f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
1 1/2 serving(s) (340cal, 40p, 27c, 5f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 3
1125cal, 92g protein, 57g net carbs, 48g fat, 24g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 oz (295cal, 21p, 1c, 23f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 serving(s) (98cal, 9p, 7c, 0f)
1 1/2 serving(s) (340cal, 40p, 27c, 5f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 4
1025cal, 102g protein, 32g net carbs, 48g fat, 14g fiber
1/2 serving(s) (110cal, 8p, 3c, 7f)
1 stick(s) (83cal, 7p, 2c, 6f)
3 oz (295cal, 21p, 1c, 23f)
1/2 serving(s) (87cal, 6p, 13c, 0f)
2 serving(s) (98cal, 9p, 7c, 0f)
8 oz (283cal, 50p, 1c, 8f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 5
1025cal, 91g protein, 60g net carbs, 40g fat, 16g fiber
1/2 serving(s) (163cal, 12p, 2c, 12f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
4 oz (190cal, 27p, 6c, 6f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 6
1100cal, 97g protein, 63g net carbs, 44g fat, 14g fiber
1/2 serving(s) (163cal, 12p, 2c, 12f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
4 oz (190cal, 27p, 6c, 6f)
2/3 cup(s) (89cal, 2p, 1c, 8f)
1 serving(s) (174cal, 12p, 25c, 1f)
3/4 serving(s) (345cal, 39p, 7c, 17f)
1/2 serving(s) (92cal, 4p, 18c, 0f)
Day 7
1050cal, 101g protein, 36g net carbs, 49g fat, 12g fiber
1/2 serving(s) (163cal, 12p, 2c, 12f)
1/2 cup(s) (35cal, 1p, 3c, 0f)
3/4 serving(s) (345cal, 39p, 7c, 17f)
1/2 serving(s) (92cal, 4p, 18c, 0f)
Grocery List (54 items)
Fruits and Fruit Juices
Blackberries
2 cup (270g)
Fruit juice
8 fl oz (240mL)
Green olives
12 large (53g)
Lemon
1/2 small (29g)
Avocados
1/2 avocado(s) (101g)
Dairy and Egg Products
Lowfat greek yogurt
3/4 cup (210g)
Eggs
6 medium (262g)
String cheese
2 stick (56g)
Butter
1/4 stick (33g)
Cheese
1 3/4 oz (49g)
Breakfast Cereals
Granola
6 tbsp (34g)
Vegetables and Vegetable Products
Sweet potatoes
2/3 sweetpotato, 5" long (140g)
Tomatoes
3 medium whole (2-3/5" dia) (376g)
Kale leaves
1/4 lbs (125g)
Frozen broccoli
2 lbs (871g)
Mushrooms
4 oz (113g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Tomato paste
1/4 can (6 oz) (43g)
Garlic
1/4 clove (1g)
Onion
3/4 medium (2-1/2" dia) (83g)
Spices and Herbs
Rosemary, dried
1 1/2 g (1g)
Salt
1/2 oz (14g)
Black pepper
3 g (3g)
Chili powder
2 tsp (6g)
Fresh basil
12 leaves (6g)
Dijon mustard
1/2 tbsp (8g)
Chipotle seasoning
1/2 tbsp (3g)
Balsamic vinegar
1 tsp (5mL)
Garlic powder
5 dash (2g)
Onion powder
4 dash (1g)
Paprika
1/2 tbsp (3g)
Fats and Oils
Olive oil
1 oz (35mL)
Oil
1 1/4 oz (39mL)
Marinade sauce
4 tbsp (60mL)
Salad dressing
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
2 1/4 lbs (1015g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
1/2 slice (16g)
Other
Mixed greens
1 3/4 cup (53g)
Stewed tomatoes with peppers and spices
3/4 can (~15 oz) (315g)
Teriyaki sauce
4 tbsp (60mL)
Chicken bone broth
1/2 cup(s) (mL)
Ranch dressing mix
1/8 packet (1 oz) (4g)
Beverages
Water
1/4 gallon (1114mL)
Cereal Grains and Pasta
White hominy
3/4 can (15.5 oz) (330g)
Long-grain white rice
4 tbsp (46g)
Pork Products
Pork tenderloin, raw
3/4 lbs (340g)
Pork loin chops, boneless, raw
1 chop (185g)
Legumes and Legume Products
Lentils, raw
3/4 cup (144g)
Beef Products
Ground beef (93% lean)
5 oz (142g)
Beef stew meat, raw
3/4 lbs (341g)
Soups, Sauces, and Gravies
Salsa
3 tbsp (54g)
Sausages and Luncheon Meats
Turkey cold cuts
3 slice (45g)
breakfast prep - 2 days
1. Blackberry & granola parfait
170 cals, 13p, 13c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Roasted rosemary sweet potatoes
105 cals, 1p, 12c, 5f (per meal)
2/3 sweetpotato, 5" long (140g)
1 tsp (1g)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
dinner prep - 2 days
1. Mexican posole soup
340 cals, 40p, 27c, 5f (per meal)
3/4 cup(s) (178mL)
3/4 can (15.5 oz) (330g)
3/4 lbs (340g)
1/2 tbsp (3g)
3/4 can (~15 oz) (315g)
Recipe has been scaled from original by 0.75x. 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. Simple kale & avocado salad
115 cals, 2p, 5c, 8f (per meal)
1/2 bunch (85g)
1/2 small (29g)
1/2 avocado(s) (101g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
110 cals, 8p, 3c, 7f (per meal)
1 1/2 tbsp (23mL)
1/2 tsp (3mL)
1 dash (0g)
4 tbsp, chopped (45g)
1 extra large (56g)
1/2 cup, chopped (20g)
1/4 tsp (1mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
lunch prep - 2 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1 tbsp (15mL)
4 oz (113g)
1 dash (0g)
1/4 cup(s) (59mL)
1/2 tbsp (7g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
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
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. Roasted broccoli
100 cals, 9p, 7c, 0f (per meal)
2 package (568g)
4 dash (3g)
4 dash, ground (1g)
4 dash (2g)
4 dash (1g)
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.
3. Lentils
85 cals, 6p, 13c, 0f (per meal)
Recipe has been scaled from original by 0.25x. 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.
dinner prep - 1 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Teriyaki chicken
190 cals, 27p, 6c, 7f (per meal)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. 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.
3. Buttered broccoli
90 cals, 2p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
dinner prep - 1 days
1. Southwest meatloaf
280 cals, 33p, 6c, 13f (per meal)
1 tbsp, shredded (7g)
1 dash (0g)
5 oz (142g)
1/2 slice (16g)
1 tbsp (15mL)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chili powder and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet. Bake until meat loaves are browned and cooked through, 15-18 minutes.
6
Carefully top the meat loaves with shredded cheese. Return sheet to the oven until cheese melts, 1-2 minutes more. Serve.
2. Beets
95 cals, 3p, 16c, 0f (per meal)
4 beets (2" dia, sphere) (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 - 3 days
1. Turkey fiesta omelet
165 cals, 12p, 2c, 12f (per meal)
1 large (50g)
4 dash (2g)
2 tbsp, shredded (14g)
1 tbsp (18g)
1 slice (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat butter in 6 to 8-inch nonstick omelet pan or skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
When top surface of eggs is thickened and no visible liquid egg remains, place fillings on one side of the omelet.
7
Fold omelet in half and slide onto a plate.
2. Blackberries
35 cals, 1p, 3c, 0f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
dinner prep - 2 days
1. Hungarian goulash
345 cals, 39p, 7c, 17f (per meal)
1/2 tbsp (3g)
1/4 can (6 oz) (43g)
1/4 clove (1g)
3/8 cup(s) (89mL)
3/4 lbs (341g)
1 dash, ground (0g)
1/4 tbsp (5g)
3/4 medium (2-1/2" dia) (83g)
4 tsp (20mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large pot or Dutch oven over medium heat. Cook onions in oil until soft, stirring frequently. Remove onions and set aside.
2
In a medium bowl, combine paprika, pepper, and half the salt. Coat beef cubes in spice mixture, and cook in onion pot until brown on all sides. Return the onions to the pot, and pour in tomato paste, water, garlic and the remaining salt. Reduce heat to low, cover and simmer, stirring occasionally, 1 1/2 to 2 hours, or until meat is tender.
2. Bone both rice
90 cals, 4p, 18c, 0f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
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.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
lunch prep - 1 days
1. Ranch pork chops
345 cals, 40p, 2c, 20f (per meal)
1/8 packet (1 oz) (4g)
1/2 tbsp (8mL)
1 chop (185g)
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
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.