2900 calorie high protein meal plan
2925cal, 232g protein, 175g net carbs, 129g fat, 36g fiber (per day)

Breakfast Lunch Dinner Snack
Mon
Protein shake (milk), roasted almonds, strawberries
Cajun cod, milk, olive oil drizzled broccoli
Indian chicken wings
Instant oatmeal with milk, orange
Tue
Wed
Rotisserie chicken, simple sauteed spinach
Thu
Overnight chocolate and strawberry protein oats, milk
Chicken-broccoli-rice bowl, high-protein granola bar
Fri
Pretzels, double chocolate protein shake, orange
Sat
Beef-broccoli-rice bowl, string cheese
Easy garlic chicken, sweet potato wedges

breakfast prep - 3 days

Protein shake (milk)
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
  • Whole milk
    1 cup (237mL)
  • Protein powder
    1 scoop (1/3 cup ea) (31g)
  • 1
    Mix until well-combined.
    2
    Serve.
    Roasted almonds
    2. Roasted almonds
    220 cals, 8p, 3c, 18f (per meal)
  • ,
  • Almonds
    4 tbsp, whole (36g)
  • Strawberries
    3. Strawberries
    50 cals, 1p, 8c, 0f (per meal)
  • ,
  • Strawberries
    3 cup, whole (432g)
  • lunch prep - 2 days

    Cajun cod
    1. Cajun cod
    435 cals, 72p, 5c, 14f (per meal)
  • ,
  • Cod, raw
    28 oz (793g)
  • Cajun seasoning
    3 tbsp (21g)
  • Oil
    1 1/2 tbsp (23mL)
  • Recipe has been scaled from original by 4.67x. Adjust cook times and pan sizes accordingly.
    1
    Season the cod fillet(s) with the Cajun seasoning on all sides.
    2
    In a non-stick skillet, add the oil and heat the pan.
    3
    Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky.
    4
    Let sit a couple minutes and serve.
    Milk
    2. Milk
    350 cals, 18p, 27c, 18f (per meal)
  • ,
  • Whole milk
    2 1/3 cup (552mL)
  • Olive oil drizzled broccoli
    3. Olive oil drizzled broccoli
    210 cals, 8p, 5c, 14f (per meal)
  • ,
  • Black pepper
    3 dash (0g)
  • Salt
    3 dash (1g)
  • Frozen broccoli
    6 cup (546g)
  • Olive oil
    2 tbsp (30mL)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Prepare broccoli according to instructions on package.
    2
    Drizzle with olive oil and season with salt and pepper to taste.

    dinner prep - 3 days

    Indian chicken wings
    1. Indian chicken wings
    990 cals, 88p, 0c, 68f (per meal)
  • ,
  • Oil
    1 tbsp (17mL)
  • Chicken wings, with skin, raw
    4 1/2 lb (2043g)
  • Salt
    1 1/2 tbsp (27g)
  • Curry powder
    6 3/4 tbsp (43g)
  • Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 450F (230C).
    2
    Grease a large baking tray with the oil of your choice.
    3
    Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
    4
    Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).
    5
    Serve.

    snack prep - 4 days

    Instant oatmeal with milk
    1. Instant oatmeal with milk
    275 cals, 10p, 38c, 8f (per meal)
  • ,
  • Flavored instant oatmeal
    1 packet (43g)
  • Whole milk
    3/4 cup (177mL)
  • 1
    Put the oatmeal in a bowl and pour the milk over it.
    2
    Microwave for 90 seconds - 2 minutes.
    Orange
    2. Orange
    170 cals, 3p, 32c, 0f (per meal)
  • ,
  • Oranges
    2 orange (308g)
  • lunch prep - 3 days

    Rotisserie chicken
    1. Rotisserie chicken
    595 cals, 63p, 0c, 38f (per meal)
  • ,
  • Rotisserie chicken, cooked
    10 oz (284g)
  • Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
    1
    Pull chicken off of bones.
    2
    Serve.
    Simple sauteed spinach
    2. Simple sauteed spinach
    350 cals, 13p, 8c, 25f (per meal)
  • Garlic, diced
    5 1/4 clove (16g)
  • Black pepper
    1 1/4 tsp, ground (3g)
  • Salt
    1 1/4 tsp (8g)
  • Olive oil
    1/3 cup (78mL)
  • Fresh spinach
    2 1/2 gallon (1260g)
  • Recipe has been scaled from original by 5.25x. 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.

    breakfast prep - 3 days

    Overnight chocolate and strawberry protein oats
    1. Overnight chocolate and strawberry protein oats
    400 cals, 42p, 34c, 7f (per meal)
  • Oatmeal, old-fashioned oats, rolled oats
    1 cup (81g)
  • Cocoa powder
    3 tbsp (16g)
  • Nonfat greek yogurt
    1 cup (280g)
  • Whole milk
    1 cup (236mL)
  • Strawberries
    3 cup, sliced (498g)
  • Protein powder, chocolate
    3 scoop (1/3 cup ea) (93g)
  • Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
    1
    Note: must chill overnight
    2
    3
    In an airtight container, mix the oats, protein powder, and cocoa together.
    4
    Then add the milk, then the yogurt. Stir until well-combined.
    5
    Stir in the strawberries.
    6
    Chill in the refrigerator overnight.
    7
    Serve in the morning.
    Milk
    2. Milk
    150 cals, 8p, 12c, 8f (per meal)
  • ,
  • Whole milk
    1 cup (237mL)
  • dinner prep - 2 days

    Chicken-broccoli-rice bowl
    1. Chicken-broccoli-rice bowl
    790 cals, 79p, 76c, 15f (per meal)
  • Boneless skinless chicken breast, raw
    1 1/4 lb (560g)
  • Frozen broccoli
    1 1/4 package (10 oz) (355g)
  • Flavored rice mix
    1 1/4 pouch (~5.6 oz) (198g)
  • Salt
    5 dash (4g)
  • Black pepper
    5 dash, ground (1g)
  • Olive oil
    2 1/2 tsp (12mL)
  • Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
    1
    Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) 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.
    High-protein granola bar
    2. High-protein granola bar
    205 cals, 10p, 12c, 12f (per meal)
  • ,
  • High-protein granola bar
    1 bar (40g)
  • snack prep - 2 days

    Pretzels
    1. Pretzels
    275 cals, 7p, 55c, 2f (per meal)
  • Pretzels, hard, salted
    2 1/2 oz (71g)
  • Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
    1
    Serving note: 1 oz = approx. 110 calories of pretzels
    Double chocolate protein shake
    2. Double chocolate protein shake
    70 cals, 14p, 1c, 1f (per meal)
  • Water
    1/2 cup (118mL)
  • Cocoa powder
    4 dash (1g)
  • Nonfat greek yogurt
    1 tbsp (18g)
  • Protein powder, chocolate
    1/2 scoop (1/3 cup ea) (16g)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Put all ingredients in a blender.
    2
    Mix until well-blended. Add more water depending on your preferred consistency.
    3
    Serve immediately.
    Orange
    3. Orange
    85 cals, 1p, 16c, 0f (per meal)
  • ,
  • Oranges
    1 orange (154g)
  • lunch prep - 1 days

    Beef-broccoli-rice bowl
    1. Beef-broccoli-rice bowl
    695 cals, 70p, 51c, 21f (per meal)
  • Frozen broccoli
    5/12 package (10 oz) (118g)
  • Flavored rice mix
    5/12 pouch (~5.6 oz) (66g)
  • Salt
    1/4 tsp (1g)
  • Black pepper
    1/4 tsp, ground (0g)
  • Ground beef (93% lean)
    5/8 lb (284g)
  • Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
    1
    Brown the beef 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.
    String cheese
    2. String cheese
    250 cals, 20p, 5c, 17f (per meal)
  • String cheese
    3 stick (84g)
  • dinner prep - 1 days

    Easy garlic chicken
    1. Easy garlic chicken
    710 cals, 73p, 48c, 24f (per meal)
  • Boneless skinless chicken breast, raw
    10 oz (284g)
  • Butter
    5 tsp (24g)
  • Garlic, crushed
    2 1/2 cloves (8g)
  • Bread crumbs
    13 1/3 tbsp (90g)
  • Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 375 degrees F (190 degrees C).
    2
    In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
    3
    Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
    Sweet potato wedges
    2. Sweet potato wedges
    260 cals, 3p, 36c, 9f (per meal)
  • Oil
    3/4 tbsp (11mL)
  • Sweet potatoes, cut into wedges
    1 sweetpotato, 5" long (210g)
  • Salt
    4 dash (3g)
  • Black pepper
    2 dash, ground (1g)
  • Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C) and grease a baking sheet.
    2
    Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
    3
    Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
    Dairy and Egg Products
    Whole milk
    1 gallon (3472mL)
    Nonfat greek yogurt
    2 container (315g)
    String cheese
    3 stick (84g)
    Butter
    5 tsp (24g)
    Beverages
    Protein powder
    3 scoop (1/3 cup ea) (93g)
    Water
    1 cup (237mL)
    Fruits and Fruit Juices
    Strawberries
    2 2/5 pint (930g)
    Oranges
    10 orange (1540g)
    Nut and Seed Products
    Almonds
    3/4 cup, whole (107g)
    Spices and Herbs
    Black pepper
    1/5 oz (6g)
    Salt
    1 1/2 oz (44g)
    Cajun seasoning
    3 tbsp (21g)
    Curry powder
    6 3/4 tbsp (43g)
    Vegetables and Vegetable Products
    Frozen broccoli
    36 oz (1019g)
    Garlic
    7 3/4 cloves (23g)
    Fresh spinach
    2 1/2 gallon (1260g)
    Sweet potatoes
    1 sweetpotato, 5" long (210g)
    Fats and Oils
    Olive oil
    4 oz (120mL)
    Oil
    1 2/3 oz (50mL)
    Finfish and Shellfish Products
    Cod, raw
    28 oz (793g)
    Poultry Products
    Chicken wings, with skin, raw
    4 1/2 lb (2043g)
    Boneless skinless chicken breast, raw
    2 lb (844g)
    Breakfast Cereals
    Flavored instant oatmeal
    4 packet (172g)
    Oatmeal, old-fashioned oats, rolled oats
    1 cup (81g)
    Other
    Rotisserie chicken, cooked
    30 oz (851g)
    Protein powder, chocolate
    4 scoop (1/3 cup ea) (124g)
    Sweets
    Cocoa powder
    5/8 oz (18g)
    Meals, Entrees, and Side Dishes
    Flavored rice mix
    1 2/3 pouch (~5.6 oz) (263g)
    Snacks
    High-protein granola bar
    2 bar (80g)
    Pretzels, hard, salted
    5 oz (142g)
    Beef Products
    Ground beef (93% lean)
    5/8 lb (284g)
    Baked Products
    Bread crumbs
    13 1/3 tbsp (90g)
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