Meal plan with over 130g protein
Table of Contents
Overview
This 7-day high-protein meal plan delivers over 130g of protein each day with breakfast, lunch, dinner and snacks included. The weekly plan features easy recipes like slow-cooker Greek chicken, hummus‑crusted chicken, Cajun cod and simple sides, plus a complete grocery list so you can shop and prep efficiently. Whether your goal is fat loss, muscle building, or simply eating more filling, protein-forward meals, this nutrition plan is designed to keep you satisfied while supporting lean mass and recovery.
There are two possible ways to use the plan: Option 1 lets you generate and customize your own meal plan by selecting a daily calorie target and swapping or randomizing recipes until it fits your tastes and schedule. Option 2 is a ready-made, printable 7-day PDF (sample ~1550 kcal/day, ~151g protein) that cannot be customized but includes the full grocery list and recipe instructions. Both approaches include practical meal-prep notes and snack ideas so you can follow this diet plan as a daily routine or a structured weekly plan.
Following a high-protein diet plan like this can help you feel fuller between meals, preserve muscle while losing fat, and improve strength and recovery when combined with resistance training. Many people notice improved satiety and steadier energy within days, and measurable changes in body composition (less body fat, more lean mass) within a few weeks when paired with consistent exercise. Use the customizable generator for long-term tracking and adjustments, or choose the printable PDF for quick implementation and straightforward meal prep.
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 (1550cals, 151g protein, 92g net carbs, 55g fat 19g fiber per day) cannot be customized.
Day 1
1575cals, 143g protein, 78g net carbs, 69g fat 19g fiber per day
2/3 serving(s) (531cal, 38p, 35c, 22f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 1/3 serving(s) (426cal, 58p, 5c, 19f)
2 serving(s) (145cal, 3p, 8c, 9f)
Day 2
1525cals, 140g protein, 61g net carbs, 73g fat 19g fiber per day
5 1/3 oz (229cal, 29p, 6c, 10f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
1 1/3 serving(s) (426cal, 58p, 5c, 19f)
2 serving(s) (145cal, 3p, 8c, 9f)
Day 3
1525cals, 159g protein, 105g net carbs, 45g fat 16g fiber per day
Day 4
1525cals, 154g protein, 105g net carbs, 46g fat 19g fiber per day
Day 5
1525cals, 148g protein, 87g net carbs, 56g fat 21g fiber per day
1 1/3 serving(s) (390cal, 41p, 31c, 9f)
1 serving(s) (71cal, 2p, 7c, 3f)
1 bar (245cal, 20p, 26c, 5f)
10 oz (391cal, 67p, 3c, 11f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 6
1550cals, 167g protein, 83g net carbs, 54g fat 18g fiber per day
1/2 serving(s) (177cal, 11p, 8c, 10f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 bar (245cal, 20p, 26c, 5f)
10 oz (391cal, 67p, 3c, 11f)
1 1/4 cup(s) (167cal, 4p, 2c, 14f)
Day 7
1600cals, 148g protein, 127g net carbs, 46g fat 20g fiber per day
1/2 serving(s) (177cal, 11p, 8c, 10f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1 serving(s) (477cal, 47p, 40c, 14f)
1 serving(s) (121cal, 4p, 10c, 4f)
Grocery List (56 items)
Pork Products
Bacon
6 slice(s) (60g)
Pork shoulder
1/3 lbs (151g)
Dairy and Egg Products
Lowfat flavored greek yogurt
3 (5.3 oz ea) container(s) (450g)
Eggs
7 1/2 large (375g)
Cheddar cheese
1/4 cup, shredded (32g)
Butter
3 tbsp (43g)
Feta cheese
4 tbsp, crumbled (38g)
Snacks
Beef jerky
3 oz (85g)
Fats and Oils
Olive oil
5 tsp (26mL)
Oil
1 1/2 oz (45mL)
Salad dressing
1/4 cup (53mL)
Marinade sauce
1/2 cup (120mL)
Vegetables and Vegetable Products
Frozen green beans
2 2/3 cup (323g)
Red onion
1 medium (2-1/2" dia) (125g)
Garlic
2 2/3 clove(s) (8g)
Onion
1/2 medium (2-1/2" dia) (53g)
Carrots
3 1/2 medium (209g)
Frozen sugar snap peas
2/3 cup (96g)
Tomatoes
1 1/2 medium whole (2-3/5" dia) (175g)
Romaine lettuce
1 1/4 hearts (625g)
Cucumber
1/2 cucumber (8-1/4") (169g)
Okra, frozen
2 cup (224g)
Frozen broccoli
3/4 lbs (322g)
Sun-dried tomatoes
1 oz (28g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
1 1/2 g (1g)
Red wine vinegar
2 tsp (10mL)
Oregano, dried
1 tbsp, leaves (3g)
Garlic powder
3/4 dash (0g)
Brown deli mustard
1/2 tbsp (8g)
Thyme, dried
2 1/2 g (3g)
Cajun seasoning
5 tsp (11g)
Paprika
1/3 tsp (1g)
Cayenne pepper
1 pinch (0g)
Poultry Products
Boneless skinless chicken thighs
1 2/3 lbs (756g)
Boneless skinless chicken breast, raw
4 1/2 lbs (2006g)
Soups, Sauces, and Gravies
Vegetable broth
1/8 carton (mL)
Worcestershire sauce
1/2 tsp (3mL)
Fruits and Fruit Juices
Lemon juice
2/3 gram (1mL)
Apples
1/6 medium (3" dia) (30g)
Kiwi
4 fruit (276g)
Other
Diced tomatoes
1/6 can(s) (70g)
Italian seasoning
1/3 tsp (1g)
Baked chips, any flavor
40 crips (93g)
Flavored quinoa mix
1/3 package (4.9 oz) (46g)
Protein bar (20g protein)
3 bar (150g)
Legumes and Legume Products
White beans, canned
1/3 can(s) (146g)
Lentils, raw
1 1/3 cup (256g)
Hummus
5 tbsp (77g)
Soy sauce
3/4 tbsp (11mL)
Sweets
Honey
1 tsp (7g)
Nut and Seed Products
Walnuts
2 3/4 tbsp, shelled (17g)
Finfish and Shellfish Products
Cod, raw
15 oz (425g)
Beverages
Water
1/3 gallon (1306mL)
Baked Products
Bagel
1 small bagel (3" dia) (69g)
Cereal Grains and Pasta
Long-grain white rice
4 tbsp (46g)
breakfast prep - 3 days
1. Bacon
101cal, 7p, 0c, 8f (per meal)
2 slice(s) (20g)
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
dinner prep - 2 days
1. Slow cooker Greek chicken
426cal, 58p, 5c, 19f (per meal)
1 1/3 lbs (605g)
2/3 medium (2-1/2" dia) (73g)
2 2/3 tbsp (mL)
2/3 gram (1mL)
2 tsp (10mL)
2 2/3 tsp, leaves (3g)
2 2/3 clove(s) (8g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients to the slow cooker and toss to coat.
2
Cook on high for 3-4 hours or on low for 6-8 hours.
3
Once cooked, shred the chicken using two forks, then let it soak in the sauce for 10 minutes before serving.
4
Optional: Using a slotted spoon, transfer the shredded chicken to a baking sheet, allowing the sauce to drip back into the slow cooker. Broil in the oven for 4-5 minutes, until the chicken starts to brown and crisp up. Return the chicken to the pot with its juices and stir.
5
Serve.
2. Olive oil drizzled green beans
145cal, 3p, 8c, 9f (per meal)
4 tsp (20mL)
2 2/3 cup (323g)
2 dash (1g)
2 dash (0g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Pork & bean casserole
531cal, 38p, 35c, 22f (per meal)
1/4 tbsp (3mL)
1/3 lbs (151g)
1/6 large (25g)
1/3 large (24g)
2/3 dash (0g)
1/6 medium (3" dia) (30g)
1/6 can(s) (70g)
1/3 can(s) (146g)
1/4 cup(s) (mL)
1/2 tsp (3mL)
1/3 tsp (1g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350° (180°C).
2
Heat oil in an oven-safe pot over medium heat. Add pork and cook until seared, 5-8 minutes.
3
Add onion, carrots, and apple to the pot. Cook, stirring, for 2 minutes.
4
Add tomatoes, beans, worcestershire sauce, broth, italian seasoning, garlic powder, and some salt and pepper. Stir to mix and bring to a simmer. Once simmering, put the lid on, transfer the pot to the oven and cook for 90 minutes or until vegetables are soft and pork is cooked through.
5
Serve.
2. Sugar snap peas
41cal, 3p, 4c, 0f (per meal)
2/3 cup (96g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Honey mustard chicken thighs
229cal, 29p, 6c, 10f (per meal)
1/2 tbsp (8g)
1/3 lbs (151g)
2/3 dash (1g)
1/3 tsp, ground (0g)
1 tsp (7g)
Recipe has been scaled from original by 0.17x. 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.
3. Tossed salad
182cal, 7p, 15c, 6f (per meal)
1 1/2 tbsp (23mL)
1/6 medium (2-1/2" dia) (21g)
3/4 small whole (2-2/5" dia) (68g)
3/4 small (5-1/2" long) (38g)
3/4 hearts (375g)
1/6 cucumber (8-1/4") (56g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.
dinner prep - 2 days
1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. 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. Okra
40cal, 2p, 5c, 0f (per meal)
2 cup (224g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour frozen okra into a saucepan.
2
Cover with water and boil for 3 minutes.
3
Drain and season to taste. Serve.
snack prep - 2 days
1. Baked chips
203cal, 3p, 35c, 5f (per meal)
20 crips (47g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Carrot sticks
27cal, 1p, 4c, 0f (per meal)
2 medium (122g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 2 days
1. Cajun cod
234cal, 39p, 3c, 8f (per meal)
Recipe has been scaled from original by 2.5x. 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.
2. Lentils
289cal, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Egg & cheese mini muffin
168cal, 13p, 1c, 13f (per meal)
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
4 fruit (276g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
lunch prep - 1 days
1. Chicken-broccoli-quinoa bowl
390cal, 41p, 31c, 9f (per meal)
1/3 package (4.9 oz) (46g)
1/3 package (95g)
1/4 tbsp (3mL)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1/3 lbs (149g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
2. Tomato cucumber salad
71cal, 2p, 7c, 3f (per meal)
1 tbsp (15mL)
1/4 small (18g)
1/4 cucumber (8-1/4") (75g)
1/2 medium whole (2-3/5" dia) (62g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
snack prep - 3 days
dinner prep - 2 days
1. Hummus crusted chicken
391cal, 67p, 3c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Pat chicken dry with paper towels and season with salt and pepper.
3
Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Sprinkle paprika over the hummus.
4
Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Serve.
2. Buttered broccoli
167cal, 4p, 2c, 14f (per meal)
2 1/2 tbsp (36g)
1 1/4 dash (0g)
2 1/2 cup (228g)
1 1/4 dash (1g)
Recipe has been scaled from original by 1.25x. 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.
breakfast prep - 2 days
1. Spicy sun dried tomato and feta omelet
177cal, 11p, 8c, 10f (per meal)
1/4 tbsp, ground (1g)
1/2 pinch (0g)
1/4 tsp (1mL)
2 tbsp, crumbled (19g)
1/2 oz (14g)
1 large (50g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Break the eggs into a small bowl and scramble them. Mix in thyme, cayenne, and some pepper.
2
Heat the oil in a frying pan and add the egg mixture, making an even layer.
3
Sprinkle the rest of the ingredients over the egg and let it cook for a minute or two.
4
Using a spatula, flip half of the omelette onto the other half and continue cooking for another minute or two until fully cooked. Serve.
2. Small toasted bagel with butter
120cal, 4p, 18c, 4f (per meal)
lunch prep - 2 days
1. Marinaded chicken breast
283cal, 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. Lentils
174cal, 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.
dinner prep - 1 days
1. Chinese chicken-fried rice
477cal, 47p, 40c, 14f (per meal)
6 oz (170g)
4 tbsp (46g)
2 dash, ground (1g)
3/4 tbsp (11mL)
1/4 medium (2-1/2" dia) (28g)
1/2 tbsp (8mL)
1/2 large (25g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package instructions. Set aside.
2
Heat half of the oil in a large skillet over medium heat. Add the onions and saute for about 10 minutes until soft.
3
Add in the chopped chicken to the skillet and continue cooking until chicken is fully cooked and no longer pink inside. Transfer chicken and onion mixture to a plate and set aside.
4
Wipe out the skillet and heat up the remaining half of the oil. Scramble the egg in a small bowl and then pour it in the skillet. Once the egg starts to solidify, stir to break it up into small pieces.
5
Add in the chicken and onions, rice, black pepper, soy sauce, and some salt to taste. Stir until well-incorporated and heated through. Serve.
6
Meal prep note: leftover, refrigerated, cooked rice works great in fried rice. If you can, try meal prepping the rice ahead of time.
2. Tossed salad
121cal, 4p, 10c, 4f (per meal)
1 tbsp (15mL)
1/8 medium (2-1/2" dia) (14g)
1/2 small whole (2-2/5" dia) (46g)
1/2 small (5-1/2" long) (25g)
1/2 hearts (250g)
1/8 cucumber (8-1/4") (38g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.