Meal plan with over 70g protein
In just a few clicks, generate your own meal plan with over 70g 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 (1000cal, 74g protein, 74g net carbs, 38g fat, 14g fiber per day) cannot be customized.
Day 1
1050cal, 83g protein, 49g net carbs, 52g fat, 11g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 clementine(s) (39cal, 1p, 8c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 lettuce wrap(s) (445cal, 32p, 7c, 31f)
1 serving(s) (286cal, 29p, 20c, 8f)
1 container (107cal, 10p, 11c, 3f)
Day 2
1000cal, 75g protein, 64g net carbs, 45g fat, 12g fiber
2 egg(s) (142cal, 11p, 1c, 11f)
1 clementine(s) (39cal, 1p, 8c, 0f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
1/2 serving(s) (162cal, 7p, 13c, 8f)
1 container(s) (155cal, 12p, 16c, 4f)
1/2 can(s) (124cal, 9p, 12c, 3f)
2 half pepper(s) (367cal, 34p, 12c, 19f)
Day 3
1000cal, 72g protein, 96g net carbs, 30g fat, 12g fiber
1 sandwich(es) (258cal, 24p, 30c, 3f)
8 cracker(s) (135cal, 2p, 18c, 6f)
1 1/3 serving(s) (302cal, 35p, 24c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
Day 4
1000cal, 72g protein, 96g net carbs, 30g fat, 12g fiber
1 sandwich(es) (258cal, 24p, 30c, 3f)
8 cracker(s) (135cal, 2p, 18c, 6f)
1 1/3 serving(s) (302cal, 35p, 24c, 5f)
1 serving(s) (141cal, 2p, 18c, 6f)
Day 5
950cal, 70g protein, 75g net carbs, 35g fat, 16g fiber
3 oz (137cal, 20p, 4c, 4f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 6
950cal, 70g protein, 75g net carbs, 35g fat, 16g fiber
3 oz (137cal, 20p, 4c, 4f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
4 oz mushrooms (95cal, 4p, 3c, 7f)
1/2 potato(es) (260cal, 27p, 28c, 3f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
Day 7
1000cal, 73g protein, 67g net carbs, 41g fat, 18g fiber
1/2 sandwich(es) (273cal, 19p, 14c, 15f)
4 clementine(s) (156cal, 2p, 30c, 0f)
3/4 serving(s) (337cal, 39p, 8c, 15f)
Grocery List (47 items)
Fats and Oils
Oil
1 1/3 oz (41mL)
Olive oil
1/4 oz (9mL)
Mayonnaise
1/2 tbsp (8mL)
Other
Italian seasoning
2 dash (1g)
Cottage cheese & fruit cup
1 container (133g)
Coleslaw mix
2/3 cup (60g)
Stewed tomatoes with peppers and spices
2/3 can (~15 oz) (280g)
Dairy and Egg Products
Provolone cheese
1 slice(s) (28g)
Eggs
9 2/3 medium (426g)
Mozzarella cheese, shredded
4 tbsp (22g)
Sliced cheese
1 1/2 slice (3/4 oz) (32g)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
Butter
1/6 stick (21g)
Whole milk
1 1/2 cup (360mL)
Vegetables and Vegetable Products
Onion
1/2 medium (2-1/2" dia) (55g)
Bell pepper
1 1/6 large (193g)
Romaine lettuce
2 1/2 leaf inner (15g)
Frozen broccoli
1/4 package (71g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Tomatoes
1 3/4 medium whole (2-3/5" dia) (219g)
Mushrooms
1/2 lbs (244g)
Baby carrots
48 medium (480g)
Garlic
1 1/2 clove(s) (5g)
Carrots
3/8 medium (23g)
Beets, precooked (canned or refrigerated)
3 oz (85g)
Beef Products
Sirloin steak, raw
4 oz (113g)
Spices and Herbs
Paprika
2 dash (1g)
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Thyme, dried
1/8 oz (1g)
Chipotle seasoning
1/2 tbsp (3g)
Poultry Products
Boneless skinless chicken breast, raw
1 3/4 lbs (788g)
Fruits and Fruit Juices
Clementines
6 fruit (444g)
Soups, Sauces, and Gravies
Pesto sauce
1 1/2 oz (46g)
Chunky canned soup (non-creamy varieties)
1/2 can (~19 oz) (263g)
Barbecue sauce
3 1/4 fl oz (116g)
Apple cider vinegar
3/8 tsp (0mL)
Cereal Grains and Pasta
Quinoa, uncooked
1 tbsp (9g)
White hominy
2/3 can (15.5 oz) (293g)
Baked Products
Bread
1/3 lbs (160g)
Crackers
16 crackers (56g)
Bread crumbs
2 tbsp (14g)
Sausages and Luncheon Meats
Chicken cold cuts
10 oz (284g)
Snacks
Tortilla chips
2 oz (57g)
Beverages
Water
2/3 cup(s) (159mL)
Pork Products
Pork tenderloin, raw
2/3 lbs (302g)
Legumes and Legume Products
Hummus
3/4 cup (180g)
lunch prep - 1 days
1. Philly cheesesteak lettuce wrap
445 cals, 32p, 7c, 31f (per meal)
2 tsp (10mL)
2 dash (1g)
1 slice(s) (28g)
1/2 medium (2-1/2" dia) (55g)
1 small (74g)
4 oz (113g)
2 leaf inner (12g)
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
dinner prep - 1 days
1. Chicken-broccoli-sweet potato bowl
285 cals, 29p, 20c, 8f (per meal)
1/4 package (71g)
1/2 sweetpotato, 5" long (105g)
2 dash (1g)
4 oz (112g)
2 dash (2g)
2 dash, ground (1g)
1 tsp (5mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Cottage cheese & fruit cup
105 cals, 10p, 11c, 3f (per meal)
1 container (133g)
1
Mix cottage cheese and fruit portions of the container together and serve.
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.
dinner prep - 1 days
1. Pesto chicken & quinoa stuffed peppers
365 cals, 34p, 12c, 19f (per meal)
1 medium (119g)
4 tbsp (22g)
1/6 jar (6.25 oz) (30g)
2 2/3 tsp (9g)
4 oz (113g)
Recipe has been scaled from original by 0.17x. 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
Cook quinoa according to package. Should yield about 1 cup of cooked quinoa. Set aside.
4
Meanwhile, turn on broiler and place bell peppers under broiler for 5 minutes until skin blisters and blackens. Remove and set aside.
5
Preheat oven to 350 F (180 C).
6
In a medium bowl mix the quinoa, chicken, cheese, and pesto together.
7
When peppers have cooled, cut in half and remove seeds.
8
Fill pepper halves with chicken mixture and top with cheese.
9
Bake for 10 minutes. Serve.
lunch prep - 1 days
1. Grilled cheese with mushrooms
160 cals, 7p, 13c, 8f (per meal)
4 tbsp, chopped (18g)
1/4 tbsp (4mL)
4 dash, ground (1g)
1 slice(s) (32g)
1/2 slice (3/4 oz) (11g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a skillet over medium heat, add the oil, mushrooms, thyme, and salt and pepper to taste. Sauté until golden.
2
Put the cheese on one slice of bread and put the mushrooms on top.
3
Close the sandwich and put it back in the pan until cheese has melted and bread is toasty. Serve.
4
Note: To make in bulk, make all of the mushrooms and store in an air-tight container. Heat up and build the sandwich as usual when ready to eat.
2. 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.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz) container(s) (150g)
lunch prep - 2 days
1. Bbq deli chicken sandwich
260 cals, 24p, 30c, 3f (per meal)
1/3 cup (30g)
2 tbsp (34g)
4 oz (113g)
1 slice(s) (32g)
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
2. Crackers
135 cals, 2p, 18c, 6f (per meal)
16 crackers (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. Pesto scrambled eggs
100 cals, 7p, 1c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
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. Toast with butter
55 cals, 2p, 6c, 2f (per meal)
dinner prep - 2 days
1. Mexican posole soup
300 cals, 35p, 24c, 5f (per meal)
2/3 cup(s) (158mL)
2/3 can (15.5 oz) (293g)
2/3 lbs (302g)
1/2 tbsp (3g)
2/3 can (~15 oz) (280g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
dinner 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 - 3 days
1. Carrots and hummus
165 cals, 6p, 14c, 6f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve carrots with hummus.
2. Boiled eggs
70 cals, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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. 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. Sauteed mushrooms
95 cals, 4p, 3c, 7f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat.
2
Add mushrooms to the skillet and cook until softened, about 5-10 minutes.
3
Season with salt/pepper and any spices or herbs you have on hand. Serve.
3. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
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, top with butter, and serve.
lunch prep - 1 days
1. Chicken club sandwich
275 cals, 19p, 14c, 15f (per meal)
2 oz (57g)
1 slice (3/4 oz) (21g)
1/2 tbsp (8mL)
1/2 leaf inner (3g)
1 slice(s) (32g)
1 slice(s), thin/small (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
335 cals, 40p, 8c, 15f (per meal)
6 oz (168g)
3/8 tsp (0mL)
1 1/2 dash, leaves (0g)
3/4 tbsp (11mL)
3/8 medium (23g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. 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.