Meal plan with over 130g protein
How can you get 130 grams of protein in a day? It’s easy with this meal plan that has over 130g of protein each day of the week. This high protein diet plan can help with weight loss or building muscle. You can create your own personalized high-protein meal plan by clicking “generate plan” on option 1 or for option 2, use our printable meal plan sample that is full of easy, filling, and high-protein meals to eat for 7 days. Breakfast, lunch, dinner and a snack are all included. Both options include a grocery list and lots of healthy recipe ideas.
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 (1575cal, 148g protein, 86g net carbs, 61g fat, 21g fiber per day) cannot be customized.
Day 1
1600cal, 137g protein, 64g net carbs, 76g fat, 30g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
5 1/3 oz (266cal, 36p, 7c, 10f)
1 3/4 serving(s) (279cal, 12p, 8c, 15f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
4 lettuce taco(s) (418cal, 47p, 12c, 19f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
Day 2
1550cal, 145g protein, 77g net carbs, 65g fat, 23g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (283cal, 50p, 1c, 8f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
4 cracker(s) (68cal, 1p, 9c, 3f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
4 lettuce taco(s) (418cal, 47p, 12c, 19f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
Day 3
1575cal, 161g protein, 97g net carbs, 52g fat, 21g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
2/3 cup(s) (46cal, 1p, 4c, 0f)
1 stick(s) (83cal, 7p, 2c, 6f)
8 oz (283cal, 50p, 1c, 8f)
1/2 serving(s) (80cal, 4p, 2c, 4f)
1/2 potato(es) (132cal, 3p, 25c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 container (107cal, 10p, 11c, 3f)
Day 4
1600cal, 164g protein, 111g net carbs, 49g fat, 17g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
10 oz (370cal, 64p, 2c, 12f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 container (107cal, 10p, 11c, 3f)
Day 5
1525cal, 131g protein, 85g net carbs, 66g fat, 17g fiber
2 slice(s) (293cal, 14p, 30c, 9f)
10 oz (370cal, 64p, 2c, 12f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 pepper halve(s) (375cal, 29p, 7c, 25f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 6
1550cal, 150g protein, 84g net carbs, 59g fat, 21g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Day 7
1550cal, 150g protein, 84g net carbs, 59g fat, 21g fiber
2 eggs (198cal, 13p, 2c, 15f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 half pepper(s) (456cal, 41p, 8c, 24f)
1/4 cup(s) (62cal, 7p, 7c, 1f)
Grocery List (51 items)
Fruits and Fruit Juices
Blackberries
2 cup (288g)
Apples
3 medium (3" dia) (546g)
Avocados
1 avocado(s) (201g)
Lime juice
2 tsp (10mL)
Nectarine
2 medium (2-1/2" dia) (284g)
Fats and Oils
Oil
2 oz (55mL)
Olive oil
1 tbsp (14mL)
Marinade sauce
1/2 cup (120mL)
Dairy and Egg Products
Eggs
10 1/2 medium (464g)
String cheese
3 stick (84g)
Parmesan cheese
2 tsp (4g)
Low fat cottage cheese (1% milkfat)
1 1/2 cup (339g)
Butter
3/4 tbsp (11g)
Provolone cheese
2 slice(s) (56g)
Whole milk
1 3/4 cup (420mL)
Vegetables and Vegetable Products
Collard greens
1 1/2 lbs (624g)
Garlic
4 1/4 clove(s) (13g)
Romaine lettuce
8 leaf inner (48g)
Tomatoes
5 medium whole (2-3/5" dia) (600g)
Potatoes
1 large (3" to 4-1/4" dia.) (369g)
Mushrooms
2 oz (57g)
Onion
1/2 medium (2-1/2" dia) (60g)
Bell pepper
2 1/2 large (410g)
Spices and Herbs
Salt
5 1/2 g (5g)
Black pepper
1/8 oz (1g)
Basil, dried
1 1/2 dash, leaves (0g)
Taco seasoning mix
1 packet (35g)
Dijon mustard
1 tbsp (15g)
Lemon pepper
1 1/4 tbsp (9g)
Poultry Products
Boneless skinless chicken breast, raw
4 1/2 lbs (2061g)
Ground turkey, raw
1 lbs (454g)
Baked Products
Bread crumbs
4 tsp (9g)
Crackers
8 crackers (28g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Bread
4 slice (128g)
Soups, Sauces, and Gravies
Salsa
1/2 cup (144g)
Pesto sauce
2 tbsp (32g)
Beverages
Water
4 cup(s) (908mL)
Protein powder
1 scoop (1/3 cup ea) (31g)
Legumes and Legume Products
Roasted peanuts
1/3 cup (49g)
Hummus
10 tbsp (150g)
Lentils, raw
2/3 cup (128g)
Sweets
Honey
2 tbsp (42g)
Other
Mixed greens
1/2 cup (15g)
Cottage cheese & fruit cup
2 container (266g)
Pork rinds
3 oz (85g)
Italian seasoning
1 1/2 dash (1g)
Teriyaki sauce
1/2 cup (120mL)
Cereal Grains and Pasta
Brown rice
4 tbsp (48g)
Beef Products
Sirloin steak, raw
2 oz (57g)
Finfish and Shellfish Products
Canned tuna
2 can (344g)
breakfast prep - 3 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.
3. Blackberries
45 cals, 1p, 4c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
lunch prep - 1 days
1. Baked garlic parmesan chicken
265 cals, 37p, 7c, 10f (per meal)
1/3 lbs (151g)
1/3 dash, ground (0g)
1 tsp (5mL)
1/6 clove (1g)
2 tsp (4g)
4 tsp (9g)
1 1/3 dash, leaves (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2
In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.
2. Garlic collard greens
280 cals, 12p, 8c, 15f (per meal)
14 oz (397g)
2 1/2 tsp (13mL)
2 1/2 clove(s) (8g)
1/4 tsp (1g)
Recipe has been scaled from original by 0.88x. 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.
dinner prep - 2 days
1. Turkey taco lettuce cups
420 cals, 47p, 12c, 19f (per meal)
1/2 cup (144g)
1/2 tsp (3mL)
1 packet (35g)
8 leaf inner (48g)
2/3 cup(s) (158mL)
1 lbs (454g)
1
Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.
2
Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.
3
Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.
snack prep - 2 days
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Marinaded chicken breast
285 cals, 50p, 1c, 8f (per meal)
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. Basic baked potato
130 cals, 3p, 25c, 0f (per meal)
Recipe has been scaled from original by 0.5x. 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. Garlic collard greens
80 cals, 4p, 2c, 4f (per meal)
1/2 lbs (227g)
1/2 tbsp (8mL)
1 1/2 clove(s) (5g)
1 dash (1g)
Recipe has been scaled from original by 0.5x. 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.
dinner prep - 2 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
2 container (266g)
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.
snack prep - 3 days
1. Pork rinds
150 cals, 17p, 0c, 9f (per meal)
1 oz (28g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
lunch prep - 2 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Buttery brown rice
125 cals, 2p, 17c, 5f (per meal)
3/4 tbsp (11g)
4 tbsp (48g)
1 1/2 dash (1g)
1/2 cup(s) (119mL)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
dinner prep - 1 days
1. Cheesesteak Stuffed Peppers
375 cals, 29p, 7c, 25f (per meal)
2 oz (57g)
1/2 tsp (3mL)
1 1/3 dash (1g)
2 slice(s) (56g)
2 oz (57g)
1/6 large (25g)
1/2 large (82g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 325ºF (160ºC). Place peppers halves in a baking dish and bake for about 30 minutes, until tender.
2
Meanwhile, heat the oil in a large skillet over medium heat. Add the mushrooms and onions and cook until softened, about 7 minutes.
3
Add steak to pan along with some salt/pepper. Cook for about 4 minutes, until steak is cooked to your liking. Turn off heat and stir in italian seasoning.
4
Remove peppers from the oven and line each bell pepper cavity with one slice of provolone cheese. Spoon steak and mushroom mixture evenly into each cavity. Top with another slice of provolone.
5
Watching carefully, broil peppers until cheese is melty and golden, about 3 minutes. Serve.
lunch prep - 2 days
1. Teriyaki chicken
380 cals, 55p, 11c, 13f (per meal)
1 tbsp (15mL)
1/2 cup (120mL)
1 lbs (448g)
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
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
breakfast prep - 2 days
1. Pesto scrambled eggs
200 cals, 13p, 2c, 15f (per meal)
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
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 - 2 days
1. Avocado tuna salad stuffed pepper
455 cals, 41p, 8c, 24f (per meal)
2 can (344g)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Cottage cheese & honey
60 cals, 7p, 7c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.
snack prep - 2 days
1. Protein shake (milk)
130 cals, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
2. Nectarine
70 cals, 2p, 13c, 1f (per meal)
2 medium (2-1/2" dia) (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.