Meal plan with over 10g protein
In just a few clicks, generate your own meal plan with over 10g 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, 69g protein, 70g net carbs, 44g fat, 17g fiber per day) cannot be customized.
Day 1
1050cal, 37g protein, 66g net carbs, 57g fat, 30g fiber
1 serving(s) (234cal, 12p, 25c, 5f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 quesadilla(s) (342cal, 10p, 29c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 2
1050cal, 57g protein, 79g net carbs, 49g fat, 16g fiber
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 cup(s) (149cal, 8p, 12c, 8f)
1/2 quesadilla(s) (342cal, 10p, 29c, 18f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 3
1025cal, 91g protein, 75g net carbs, 35g fat, 12g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
1 cup(s) (149cal, 8p, 12c, 8f)
8 oz (317cal, 50p, 0c, 13f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
Day 4
1000cal, 62g protein, 69g net carbs, 46g fat, 16g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 can(s) (124cal, 9p, 12c, 3f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
4 oz (158cal, 26p, 0c, 6f)
1 serving(s) (100cal, 4p, 2c, 7f)
1/2 sweet potato (155cal, 2p, 18c, 7f)
Day 5
1050cal, 73g protein, 51g net carbs, 55g fat, 13g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
4 oz (41cal, 1p, 9c, 0f)
1 serving(s) (309cal, 31p, 6c, 18f)
1 serving(s) (107cal, 3p, 4c, 8f)
4 oz (233cal, 18p, 0c, 18f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
Day 6
975cal, 82g protein, 76g net carbs, 32g fat, 15g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
4 oz (41cal, 1p, 9c, 0f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1/3 cup rice, cooked (74cal, 1p, 16c, 0f)
3 oz (150cal, 20p, 2c, 6f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Day 7
975cal, 82g protein, 76g net carbs, 32g fat, 15g fiber
1/2 serving(s) (169cal, 16p, 18c, 3f)
4 oz (41cal, 1p, 9c, 0f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
1/3 cup rice, cooked (74cal, 1p, 16c, 0f)
3 oz (150cal, 20p, 2c, 6f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1/2 serving(s) (115cal, 2p, 5c, 8f)
Grocery List (56 items)
Fruits and Fruit Juices
Avocados
2 1/4 avocado(s) (452g)
Lemon juice
1/2 tsp (3mL)
Lime juice
1 1/2 tbsp (23mL)
Grapes
1 1/3 cup (123g)
Watermelon
12 oz (340g)
Lemon
1/2 small (29g)
Green olives
6 large (26g)
Vegetables and Vegetable Products
Fresh parsley
1 1/2 sprigs (2g)
Tomatoes
4 medium whole (2-3/5" dia) (473g)
Onion
3/8 medium (2-1/2" dia) (40g)
Fresh spinach
1/2 10oz package (148g)
Sweet potatoes
3 sweetpotato, 5" long (595g)
Garlic
1 1/4 clove(s) (4g)
Collard greens
4 oz (113g)
Frozen sugar snap peas
2/3 cup (96g)
Carrots
3/4 medium (46g)
Beets, precooked (canned or refrigerated)
6 oz (170g)
Kale leaves
1/2 bunch (85g)
Soups, Sauces, and Gravies
Apple cider vinegar
3/4 tbsp (1mL)
Salsa
2 tbsp (36g)
Barbecue sauce
2 3/4 tbsp (48g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Frank's red hot sauce
2 tsp (10mL)
Spices and Herbs
Balsamic vinegar
1/2 tbsp (8mL)
Garlic powder
3 dash (1g)
Salt
1/4 oz (8g)
Black pepper
2 1/4 g (2g)
Rosemary
4 dash (1g)
Chipotle seasoning
2 dash (1g)
Thyme, dried
3 dash, leaves (0g)
Chili powder
1 tsp (3g)
Fresh basil
6 leaves (3g)
Legumes and Legume Products
Chickpeas, canned
1/2 can (224g)
Fats and Oils
Olive oil
3/4 oz (23mL)
Oil
2 oz (58mL)
Balsamic vinaigrette
1 tbsp (14mL)
Dairy and Egg Products
Cheddar cheese
4 tbsp, shredded (28g)
Eggs
4 medium (176g)
Whole milk
2 1/2 cup (571mL)
String cheese
2 stick (56g)
Butter
2 tsp (9g)
Ghee
1 tsp (5g)
Baked Products
Flour tortillas
1 tortilla (approx 12" dia) (117g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1068g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Oatmeal, old-fashioned oats, rolled oats
3/4 cup (61g)
Beverages
Water
2 cup (461mL)
Coffee, brewed
1/4 cup (67g)
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Other
Italian seasoning
1 dash (0g)
Chicken, drumsticks, with skin
4 oz (113g)
Nut and Seed Products
Almonds
2 tbsp, whole (18g)
Sweets
Maple syrup
1 tbsp (15mL)
Honey
1 tsp (7g)
Pork Products
Pork loin chops, boneless, raw
5 oz (142g)
Cereal Grains and Pasta
Long-grain white rice
1/4 cup (41g)
lunch prep - 1 days
1. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
1 1/2 sprigs (2g)
1/2 tbsp (0mL)
1/2 tbsp (8mL)
1/2 cup cherry tomatoes (75g)
1/4 small (18g)
1/2 can (224g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to a bowl and toss. Serve!
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
dinner prep - 2 days
1. Avocado & greens quesadilla
340 cals, 10p, 29c, 18f (per meal)
4 tbsp, shredded (28g)
1 tortilla (approx 12" dia) (117g)
1/2 avocado(s) (101g)
1 oz (28g)
1/2 tsp (3mL)
2 tbsp (36g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add cheese, spinach, and avocado slices to one half of the tortilla. Fold tortilla in half and gently press together.
2
Heat oil in a skillet over medium heat. Add quesadilla and cook until golden, about 2-3 minutes per side.
3
Slice and serve with salsa.
2. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
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.
lunch prep - 2 days
1. Bbq chicken stuffed sweet potatoes
260 cals, 27p, 28c, 3f (per meal)
1 sweetpotato, 5" long (210g)
2 2/3 tbsp (48g)
1/2 lbs (224g)
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.
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Basic chicken breast
315 cals, 50p, 0c, 13f (per meal)
Recipe has been scaled from original by 0.5x. 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. Tomato and avocado salad
115 cals, 2p, 3c, 9f (per meal)
1/2 tbsp minced (8g)
1/2 tbsp (8mL)
1/4 avocado(s) (50g)
1/4 medium whole (2-3/5" dia) (31g)
3/8 tsp (2mL)
1 dash (0g)
1 dash (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Balsamic chicken breast
160 cals, 26p, 0c, 6f (per meal)
1 dash (0g)
1/2 tsp (3mL)
1 tbsp (15mL)
4 oz (113g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Sweet potato medallions
155 cals, 2p, 18c, 7f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Slice sweet potato into thin medallions, about 1/4 inch thick. Coat thoroughly with oil and season with salt/pepper to taste.
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.
3. Simple sauteed spinach
100 cals, 4p, 2c, 7f (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. Chunky canned soup (non-creamy)
125 cals, 9p, 12c, 3f (per meal)
1/2 can (~19 oz) (263g)
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 - 1 days
1. Buffalo drumsticks
235 cals, 18p, 0c, 18f (per meal)
2 tsp (10mL)
3/8 tsp (2mL)
1/2 dash (0g)
1/2 dash, ground (0g)
4 oz (113g)
Recipe has been scaled from original by 0.13x. 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. Roasted rosemary sweet potatoes
105 cals, 1p, 12c, 5f (per meal)
1/3 sweetpotato, 5" long (70g)
4 dash (1g)
1 tsp (5mL)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. 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.
3. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 3 days
1. Coffee overnight protein oats
170 cals, 16p, 18c, 3f (per meal)
1/4 cup (67g)
3/4 cup (61g)
1 1/2 scoop (1/3 cup ea) (47g)
6 tbsp (90mL)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small airtight container, mix together all of the ingredients.
2
Cover and place mixture to chill in the fridge overnight or for at least 4 hours. Serve.
2. Watermelon
40 cals, 1p, 9c, 0f (per meal)
12 oz (340g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Slice watermelon and serve.
lunch prep - 1 days
1. Chipotle honey pork chops
310 cals, 31p, 6c, 18f (per meal)
1 tsp (5g)
1/2 tbsp (8mL)
1 tsp (5mL)
2 dash (1g)
1 tsp (7g)
5 oz (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pat pork dry and season with some salt and pepper.
2
Heat oil in a skillet over medium-high heat. Add pork and cook until browned and cooked through, 4-5 minutes per side. Transfer to a plate and set aside.
3
Add honey, chipotle seasoning, and water to the same skillet. Cook, scraping up any browned bits, until slightly thickened, 1-2 minutes. Turn off heat and stir in ghee.
4
Slice pork and top with chipotle honey sauce. Serve.
2. Buttered sugar snap peas
105 cals, 3p, 4c, 8f (per meal)
1/2 dash (0g)
1/2 dash (0g)
2 tsp (9g)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
3/4 lbs (336g)
3/4 tsp (0mL)
3 dash, leaves (0g)
1 1/2 tbsp (23mL)
3/4 medium (46g)
6 oz (170g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. White rice
75 cals, 2p, 16c, 0f (per meal)
1/4 cup (41g)
1/2 cup(s) (105mL)
1/4 tsp (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.22x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
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.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
150 cals, 20p, 2c, 6f (per meal)
6 cherry tomatoes (102g)
1 tsp (5mL)
2 dash (2g)
6 large (26g)
2 dash (0g)
1 tsp (3g)
6 oz (170g)
6 leaves (3g)
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. 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.
3. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.