Meal plan with over 120g protein
This meal plan will have you eating at least 120 grams of protein per day. 120g is a moderate level of protein intake and is suitable for any number of fitness goals. Although a higher goal can be optimal depending on your size and other factors (Strongr Fastr's macro meal planning tool will calculate that for you), even in those cases 120 grams of protein represents a pretty good middle ground because many people find it difficult and/or expensive to consistently stick to a diet plan with higher levels of protein. The plan comes with a full list of recipes and a grocery list for the week, so you'll know exactly what and how to eat to hit your protein goal every day. Generate a customizable version with option 1 or follow the sample plan (though the calories in the sample plan can't be adjusted).
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 (1475cal, 128g protein, 105g net carbs, 50g fat, 21g fiber per day) cannot be customized.
Day 1
1425cal, 144g protein, 84g net carbs, 50g fat, 18g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 orange(s) (85cal, 1p, 16c, 0f)
8 oz (317cal, 50p, 0c, 13f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
Day 2
1500cal, 120g protein, 142g net carbs, 39g fat, 24g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2/3 cup(s) (48cal, 1p, 4c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1 sandwich(es) (429cal, 34p, 27c, 18f)
1/4 cup rice, cooked (55cal, 1p, 12c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 potato(es) (520cal, 54p, 55c, 6f)
Day 3
1500cal, 125g protein, 129g net carbs, 42g fat, 30g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 grapefruit (119cal, 2p, 23c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (118cal, 7p, 3c, 9f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1 potato(es) (520cal, 54p, 55c, 6f)
Day 4
1475cal, 130g protein, 107g net carbs, 48g fat, 24g fiber
1/2 serving(s) (99cal, 10p, 1c, 6f)
1 grapefruit (119cal, 2p, 23c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3/4 serving(s) (362cal, 44p, 32c, 5f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 serving(s) (118cal, 7p, 3c, 9f)
1 1/2 cup(s) (108cal, 2p, 10c, 1f)
1/2 serving(s) (237cal, 30p, 4c, 11f)
1 cup(s) (249cal, 28p, 29c, 2f)
Day 5
1475cal, 130g protein, 88g net carbs, 61g fat, 16g fiber
5 1/3 oz (372cal, 34p, 6c, 23f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1/2 serving(s) (237cal, 30p, 4c, 11f)
1 cup(s) (249cal, 28p, 29c, 2f)
Day 6
1425cal, 127g protein, 72g net carbs, 61g fat, 19g fiber
5 1/3 oz (372cal, 34p, 6c, 23f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
8 oz (362cal, 53p, 6c, 13f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
Day 7
1450cal, 120g protein, 110g net carbs, 52g fat, 16g fiber
1 wrap(s) (342cal, 26p, 27c, 13f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
8 oz (362cal, 53p, 6c, 13f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
Grocery List (53 items)
Fruits and Fruit Juices
Raspberries
4 1/3 cup (533g)
Orange
2 orange (308g)
Watermelon
12 oz (340g)
Lemon juice
1/4 tbsp (4mL)
Grapefruit
3 1/2 large (approx 4-1/2" dia) (1162g)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (508g)
Frozen sugar snap peas
3 2/3 cup (528g)
Cucumber
2 cucumber (8-1/4") (581g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Jalapeno pepper
1 pepper (14g)
Carrots
4 tbsp, shredded (33g)
Fresh parsley
2 sprigs (2g)
Onion
4 tbsp, chopped (40g)
Raw celery
1 stalk, small (5" long) (17g)
Bell pepper
2 medium (238g)
Fats and Oils
Oil
1 oz (33mL)
Mayonnaise
2 1/2 tbsp (38mL)
Dairy and Egg Products
Eggs
6 1/4 medium (276g)
Butter
1 tbsp (14g)
Lowfat greek yogurt
1 cup (280g)
Low fat cottage cheese (1% milkfat)
2 1/4 cup (509g)
Goat cheese
2 oz (57g)
Nonfat greek yogurt, plain
4 tbsp (70g)
Cheese
2 tbsp, shredded (14g)
Kefir, flavored
1 cup (240mL)
Feta cheese
2 tbsp (19g)
Baked Products
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
2 slice(s) (64g)
Flour tortillas
1 tortilla (approx 7-8" dia) (49g)
Spices and Herbs
Dijon mustard
1/2 tbsp (8g)
Black pepper
1/2 g (1g)
Salt
2 1/2 g (3g)
Apple cider vinegar
1 tsp (5g)
Ground cumin
4 dash (1g)
Dried dill weed
1 tsp (1g)
Brown deli mustard
1 tbsp (15g)
Thyme, dried
1/4 tbsp, ground (1g)
Taco seasoning mix
1 tbsp (9g)
Other
Mixed greens
1 1/2 cup (45g)
Chicken breast tenderloins, raw
2 tenderloin(s) (113g)
Protein bar (20g protein)
3 bar (150g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (1980g)
Chicken thighs, with bone and skin, raw
2/3 lbs (303g)
Soups, Sauces, and Gravies
Barbecue sauce
1/3 cup (95g)
Frank's red hot sauce
3 tbsp (45mL)
Cereal Grains and Pasta
Long-grain white rice
4 tsp (15g)
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
Brown rice
2 3/4 tbsp (32g)
Beverages
Water
1/2 cup(s) (119mL)
Nut and Seed Products
Almonds
6 tbsp, whole (54g)
Sunflower kernels
4 oz (113g)
Sweets
Honey
2 1/2 oz (70g)
Legumes and Legume Products
Hummus
2 tbsp (30g)
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.
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.
3. Raspberries
50 cals, 1p, 5c, 1f (per meal)
1 1/3 cup (164g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
lunch 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 - 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. Buttered sugar snap peas
160 cals, 4p, 6c, 11f (per meal)
3/4 dash (0g)
3/4 dash (0g)
1 tbsp (14g)
1 cup (144g)
Recipe has been scaled from original by 0.75x. 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.
snack prep - 2 days
1. Yogurt and cucumber
130 cals, 16p, 11c, 3f (per meal)
1
Slice cucumber and dip in yogurt.
2. Watermelon
60 cals, 2p, 13c, 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.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
520 cals, 54p, 55c, 6f (per meal)
2 sweetpotato, 5" long (420g)
1/3 cup (95g)
1 lbs (448g)
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.
lunch prep - 1 days
1. Bahn mi sandwich
430 cals, 34p, 27c, 18f (per meal)
1 tsp (5mL)
1 tsp (5g)
1 tbsp (15mL)
1 pepper (14g)
4 tbsp, shredded (33g)
4 slices (28g)
2 tenderloin(s) (113g)
2 slice(s) (64g)
1
Heat oil in a skillet over medium heat. Season chicken breast tenderloins with some salt and pepper and add them to the skillet. Cook until done, 3-4 minutes/side. Once done, transfer chicken to a cutting board. Allow it to cool slightly, then slice it into strips.
2
To assemble the sandwich, start by spreading mayo on one slice of bread. Top the mayo with the cooked chicken strips and add the remaining sandwich ingredients, being sure to drizzle apple cider vinegar over the shredded carrots. Complete the sandwich by placing the second slice of bread on top.
3
Serve.
3. White rice
55 cals, 1p, 12c, 0f (per meal)
4 tsp (15g)
1/6 cup(s) (40mL)
2/3 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.08x. 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.
lunch prep - 2 days
1. Spiced chicken tabbouleh bowl
360 cals, 44p, 32c, 5f (per meal)
3/4 lbs (336g)
1/2 box (5.8 oz) (82g)
1/4 tsp (1mL)
4 dash (1g)
1/4 cucumber (8-1/4") (75g)
1/2 roma tomato (40g)
2 sprigs (2g)
1/4 tbsp (4mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Coat chicken with oil, cumin and a dash of salt. Place in a skillet over medium heat and cook until chicken is cooked through. Set aside.
2
Meanwhile, cook couscous according to package. When the couscous is done and has cooled a little, mix in the parsley.
3
Chop the chicken.
4
Assemble bowl with couscous, chicken, cucumber, and tomatoes. Drizzle lemon juice on top and serve.
breakfast prep - 2 days
1. High protein scrambled eggs
100 cals, 10p, 1c, 6f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
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.
3. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
2 large (approx 4-1/2" dia) (664g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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)
snack prep - 2 days
1. Cucumber goat cheese bites
120 cals, 7p, 3c, 9f (per meal)
1
Top sliced cucumber with goat cheese and dill.
2
Serve.
2. Raspberries
110 cals, 2p, 10c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 2 days
1. Buffalo chicken salad
235 cals, 30p, 4c, 11f (per meal)
1 1/2 tbsp (23mL)
4 tbsp, chopped (40g)
3 tbsp (45mL)
4 tbsp (70g)
1 stalk, small (5" long) (17g)
1/2 lbs (227g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add whole chicken breasts to a saucepan and cover with water. Bring to a boil and cook for 10-15 minutes or until chicken is no longer pink inside. Transfer chicken to a plate and set aside to cool.
2
Once chicken is cool enough to handle, shred with two forks.
3
Mix the shredded chicken, celery, onion, greek yogurt, mayonnaise, and hot sauce together in a bowl.
4
Serve buffalo chicken on a bed of greens and enjoy.
5
Meal Prep Note: Store buffalo chicken mixture in the fridge in an airtight container, separate from the greens. Bring together when ready to serve.
2. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 3 days
2. Grapefruit
60 cals, 1p, 12c, 0f (per meal)
1 1/2 large (approx 4-1/2" dia) (498g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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)
snack prep - 3 days
lunch prep - 2 days
1. Honey mustard chicken thighs w/ skin
370 cals, 34p, 6c, 23f (per meal)
1 tbsp (15g)
2 tsp (14g)
1/4 tbsp, ground (1g)
1 1/3 dash (1g)
2/3 lbs (303g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Sugar snap peas
80 cals, 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. Southwest chicken
360 cals, 53p, 6c, 13f (per meal)
2 tsp (10mL)
2 tbsp, shredded (14g)
1 tbsp (9g)
1 lbs (448g)
2 medium (238g)
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Brown rice
55 cals, 1p, 12c, 1f (per meal)
2 2/3 tbsp (32g)
1 dash (1g)
1/3 cup(s) (79mL)
1 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Grilled chicken hummus wrap
340 cals, 26p, 27c, 13f (per meal)
1 slice(s), thin/small (15g)
2 tbsp (19g)
4 tbsp slices (26g)
2 tbsp (30g)
4 tbsp (8g)
1 tortilla (approx 7-8" dia) (49g)
2 1/2 oz (71g)
1
Season chicken with a pinch of salt/pepper. Grill or pan fry chicken in a non-stick skillet until fully cooked. Once cool enough to touch, chop the chicken.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chicken. Wrap tortilla up and serve.
2. Kefir
150 cals, 8p, 25c, 2f (per meal)
1 cup (240mL)
1
Pour into a glass and drink.