Meal plan with over 30g protein
In just a few clicks, generate your own meal plan with over 30g 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 (950cal, 54g protein, 67g net carbs, 45g fat, 14g fiber per day) cannot be customized.
Day 1
900cal, 43g protein, 70g net carbs, 45g fat, 12g fiber
4 oz (182cal, 14p, 7c, 11f)
2 carrot(s) (54cal, 1p, 8c, 0f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
Day 2
1000cal, 56g protein, 75g net carbs, 47g fat, 15g fiber
1 serving(s) (392cal, 30p, 32c, 13f)
Day 3
900cal, 60g protein, 83g net carbs, 30g fat, 11g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 oz (137cal, 20p, 4c, 4f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
1 serving(s) (392cal, 30p, 32c, 13f)
Day 4
900cal, 55g protein, 70g net carbs, 40g fat, 9g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
3 oz (137cal, 20p, 4c, 4f)
1/2 serving(s) (125cal, 2p, 17c, 5f)
3 oz (295cal, 21p, 1c, 23f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
Day 5
925cal, 48g protein, 63g net carbs, 47g fat, 13g fiber
1/2 serving(s) (95cal, 7p, 1c, 7f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
1 orange(s) (85cal, 1p, 16c, 0f)
1/2 sandwich(es) (281cal, 15p, 14c, 16f)
3 oz (295cal, 21p, 1c, 23f)
1/4 cup brown rice, cooked (57cal, 1p, 12c, 0f)
1/2 cup(s) (49cal, 2p, 6c, 0f)
Day 6
975cal, 56g protein, 55g net carbs, 51g fat, 18g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Day 7
975cal, 56g protein, 55g net carbs, 51g fat, 18g fiber
1/2 serving(s) (115cal, 18p, 3c, 3f)
1/2 slice(s) (57cal, 2p, 6c, 2f)
1 clementine(s) (39cal, 1p, 8c, 0f)
1/2 serving(s) (244cal, 8p, 14c, 15f)
1/6 cup(s) (156cal, 4p, 8c, 12f)
1 carrot(s) (27cal, 1p, 4c, 0f)
1 half pepper(s) (228cal, 20p, 4c, 12f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
Grocery List (39 items)
Dairy and Egg Products
Eggs
9 1/2 large (475g)
Butter
1/3 stick (34g)
Egg whites
4 large (132g)
Low fat cottage cheese (1% milkfat)
1/2 cup (113g)
Goat cheese
1 oz (28g)
Fruits and Fruit Juices
Orange
5 orange (770g)
Fruit juice
12 fl oz (360mL)
Avocados
1 1/4 avocado(s) (251g)
Lime juice
1 tsp (5mL)
Clementines
2 fruit (148g)
Strawberries
4 medium (1-1/4" dia) (48g)
Vegetables and Vegetable Products
Tomatoes
2 1/4 medium whole (2-3/5" dia) (276g)
Carrots
4 medium (244g)
Frozen mixed veggies
12 3/4 oz (362g)
Kale leaves
3/4 cup, chopped (30g)
Garlic
1 1/2 clove(s) (5g)
Mushrooms
5 oz (137g)
Bell pepper
1 large (164g)
Onion
1/4 small (18g)
Fats and Oils
Oil
2 1/2 tsp (13mL)
Olive oil
3/4 oz (20mL)
Salad dressing
1/4 cup (68mL)
Soups, Sauces, and Gravies
Canned clam chowder
2 can (18.5 oz) (1038g)
Barbecue sauce
1 tbsp (17g)
Cereal Grains and Pasta
Brown rice
1/2 cup (95g)
Spices and Herbs
Salt
5 g (5g)
Black pepper
2 1/4 g (2g)
Garlic powder
2 dash (1g)
Beverages
Water
1 1/4 cup(s) (296mL)
Poultry Products
Chicken wings, with skin, raw
4 oz (114g)
Ground turkey, raw
1/2 lbs (227g)
Boneless skinless chicken breast, raw
6 oz (170g)
Chicken thighs, with bone and skin, raw
1 thigh (6 oz ea) (170g)
Other
Flavored quinoa mix
1/2 package (4.9 oz) (69g)
Mixed greens
4 1/2 cup (135g)
Baked Products
Bread crumbs
2 tbsp (14g)
Bread
4 slice (128g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Nut and Seed Products
Roasted cashews
6 tbsp, halves and whole (51g)
breakfast prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Clam chowder
365 cals, 12p, 25c, 22f (per meal)
2 can (18.5 oz) (1038g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Roasted tomatoes
30 cals, 0p, 1c, 2f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Bbq chicken wings
180 cals, 14p, 7c, 11f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Brown rice
55 cals, 1p, 12c, 1f (per meal)
4 tsp (16g)
1/2 dash (0g)
1/6 cup(s) (40mL)
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
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.
3. Carrot sticks
55 cals, 1p, 8c, 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.
dinner prep - 2 days
1. Turkey-mixed veggies-quinoa bowl
390 cals, 30p, 32c, 13f (per meal)
1 tsp (5mL)
1/2 lbs (227g)
2 dash (2g)
2 dash, ground (1g)
1/2 package (4.9 oz) (69g)
1/2 package (16 oz ea) (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in a skillet over medium heat. Add the turkey, break it up and brown it, stirring occasionally, until it's fully cooked. Season with salt and pepper to taste.
2
Meanwhile, prepare the quinoa mix and mixed veggies according to the instructions on the package.
3
When everything is ready mix it all together (or keep separate) and serve.
breakfast prep - 3 days
1. Kale & eggs
95 cals, 7p, 1c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
lunch prep - 2 days
1. Easy garlic chicken
135 cals, 20p, 4c, 4f (per meal)
6 oz (170g)
1/2 tbsp (7g)
2 tbsp (14g)
1 1/2 clove(s) (5g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°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 baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
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 - 2 days
1. Chicken thighs and mushrooms
295 cals, 21p, 1c, 23f (per meal)
1 tbsp (15mL)
4 oz (113g)
1 dash (0g)
1/4 cup(s) (59mL)
1/2 tbsp (7g)
1 dash (0g)
1 thigh (6 oz ea) (170g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Mixed vegetables
50 cals, 2p, 6c, 0f (per meal)
1 cup (135g)
1
Prepare according to instructions on package.
3. 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. Avocado egg salad sandwich
280 cals, 15p, 15c, 16f (per meal)
3 tbsp cherry tomatoes (28g)
2 dash (1g)
1/4 avocado(s) (50g)
1 slice (32g)
1 1/2 large (75g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own by placing eggs in a small saucepan and covering with water. Bring water to boil and continue boiling 8-10 minutes. Allow eggs to cool and then peel.
2
Combine the eggs, avocado, garlic, and some salt and pepper in a bowl. Mash with a fork until fully combined.
3
Add in tomatoes. Mix.
4
Put egg salad in between bread to form sandwich.
5
Serve.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
230 cals, 20p, 4c, 12f (per meal)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1 large (164g)
1/4 small (18g)
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. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Tomato mushroom egg white omelet
115 cals, 18p, 3c, 3f (per meal)
1/4 small whole (2-2/5" dia) (23g)
2 2/3 tbsp, pieces or slices (12g)
1/2 large (25g)
2 large (66g)
4 tbsp (57g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
3. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
lunch prep - 2 days
1. Strawberry avocado goat cheese panini
245 cals, 8p, 14c, 15f (per meal)
1 slice (32g)
2 medium (1-1/4" dia) (24g)
1/4 avocado(s) (50g)
1/2 oz (14g)
4 dash (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat a small skillet or griddle over medium heat, and grease with baking spray.
2
Butter 1 side of each slice of bread.
3
Spread the goat cheese on the non-buttered side of each piece of bread.
4
Lay the strawberries on top of the goat cheese on both pieces of bread.
5
Place the avocado on top of the strawberries on 1 of the pieces of bread, and then place the other piece on top.
6
Carefully place the sandwich into the skillet or griddle, and press down on the top with a spatula.
7
Gently flip the sandwich after about 2 minutes (bottom side should be golden brown), and press down again with the spatula. Cook for another 2 minutes, until golden brown.
8
Serve.
2. Carrot sticks
25 cals, 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.
3. Roasted cashews
155 cals, 4p, 8c, 12f (per meal)
3 tbsp, halves and whole (26g)