Meal plan with over 80g protein
Looking for a healthy and simple meal plan with at least 80g of protein in it? Below you can choose option #1 to make your own meal plan based on your ideal amount of calories, or in option #2 you can view a sample meal plan that has over 80g of protein. The sample plan has everything you need to follow along: a grocery list, recipes, and a daily grid. You can customize it and create a plan of your own by clicking the button in option #1. With 7 days of healthy meals that meet your macro goals, you will be one week closer to achieving your health goals.
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, 89g protein, 60g net carbs, 38g fat, 12g fiber per day) cannot be customized.
Day 1
975cal, 88g protein, 42g net carbs, 44g fat, 11g fiber
2 half pepper(s) (367cal, 34p, 12c, 19f)
6 oz (300cal, 40p, 4c, 12f)
1 cup(s) (55cal, 1p, 5c, 3f)
Day 2
1025cal, 85g protein, 65g net carbs, 39g fat, 16g fiber
1 sandwich(es) (349cal, 30p, 31c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
6 oz (300cal, 40p, 4c, 12f)
1 cup(s) (55cal, 1p, 5c, 3f)
Day 3
1050cal, 81g protein, 80g net carbs, 40g fat, 13g fiber
1 quiche(s) (96cal, 6p, 5c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 sandwich(es) (349cal, 30p, 31c, 9f)
1 serving(s) (68cal, 1p, 4c, 5f)
1 1/2 serving(s) (267cal, 32p, 3c, 14f)
2 roll (154cal, 5p, 26c, 2f)
Day 4
1000cal, 82g protein, 63g net carbs, 43g fat, 11g fiber
1 quiche(s) (96cal, 6p, 5c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
4 1/2 oz (318cal, 31p, 12c, 15f)
1/2 serving(s) (61cal, 2p, 5c, 2f)
1 1/2 serving(s) (267cal, 32p, 3c, 14f)
2 roll (154cal, 5p, 26c, 2f)
Day 5
950cal, 90g protein, 56g net carbs, 34g fat, 12g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
5 1/3 oz (212cal, 34p, 0c, 9f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
Day 6
950cal, 90g protein, 56g net carbs, 34g fat, 12g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
5 1/3 oz (212cal, 34p, 0c, 9f)
1 1/2 serving(s) (161cal, 4p, 6c, 11f)
Day 7
1000cal, 110g protein, 57g net carbs, 32g fat, 11g fiber
1/2 serving(s) (129cal, 16p, 6c, 4f)
1 1/2 carrot(s) (41cal, 1p, 6c, 0f)
8 oz (296cal, 51p, 1c, 9f)
1 serving(s) (41cal, 3p, 4c, 0f)
1 serving(s) (271cal, 30p, 21c, 6f)
1 cup(s) (149cal, 8p, 12c, 8f)
1 serving(s) (71cal, 2p, 7c, 3f)
Grocery List (47 items)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Green olives
12 large (53g)
Dairy and Egg Products
Eggs
8 2/3 large (433g)
Mozzarella cheese, shredded
4 tbsp (22g)
Whole milk
1/4 gallon (881mL)
Swiss cheese
2 3/4 tbsp, shredded (18g)
Butter
2 tbsp (27g)
Vegetables and Vegetable Products
Bell pepper
1 medium (119g)
Kale leaves
2 cup, chopped (80g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (804g)
Onion
1/6 medium (2-1/2" dia) (18g)
Frozen chopped spinach
6 tbsp (59g)
Purple onions
1/4 medium (2-1/2" dia) (24g)
Cucumber
1/3 cucumber (8-1/4") (94g)
Romaine lettuce
1/4 hearts (125g)
Carrots
4 2/3 medium (287g)
Frozen sugar snap peas
2 2/3 cup (384g)
Frozen peas
4 tbsp (34g)
Soups, Sauces, and Gravies
Pesto sauce
1/6 jar (6.25 oz) (30g)
Chicken broth
3 cup(s) (mL)
Cereal Grains and Pasta
Quinoa, uncooked
3/4 cup (123g)
All-purpose flour
2 tbsp (16g)
Brown rice
2 tbsp (24g)
Poultry Products
Boneless skinless chicken breast, raw
3 lbs (1371g)
Fats and Oils
Salad dressing
1/4 lbs (97mL)
Olive oil
1/2 oz (20mL)
Oil
3/4 oz (23mL)
Spices and Herbs
Salt
4 g (4g)
Black pepper
1/4 tbsp (1g)
Chili powder
2 tsp (5g)
Fresh basil
12 leaves (6g)
Dry mustard powder
1 1/2 dash (0g)
Lemon pepper
1/2 tbsp (3g)
Curry powder
2 dash (1g)
Other
Mixed greens
4 cup (120g)
Sesame oil
1/4 tbsp (4mL)
Teriyaki sauce
4 tbsp (60mL)
Legumes and Legume Products
Hummus
4 tbsp (60g)
Soy sauce
1/4 tbsp (4mL)
Baked Products
Bread
1/3 lbs (149g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Sausages and Luncheon Meats
Turkey cold cuts
1/2 lbs (227g)
Finfish and Shellfish Products
Tilapia, raw
1/4 lbs (126g)
Cod, raw
4 oz (113g)
Nut and Seed Products
Almonds
3 tbsp, slivered (20g)
Beverages
Water
1 1/2 cup(s) (374mL)
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
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 - 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.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
300 cals, 40p, 4c, 12f (per meal)
12 cherry tomatoes (204g)
2 tsp (10mL)
4 dash (3g)
12 large (53g)
4 dash (0g)
2 tsp (5g)
3/4 lbs (340g)
12 leaves (6g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Simple kale salad
55 cals, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
lunch prep - 2 days
1. Turkey & hummus deli sandwich
350 cals, 30p, 31c, 9f (per meal)
1/4 tsp (1mL)
1/2 cup (15g)
2 slice(s), thick/large (1/2" thick) (54g)
2 tbsp (30g)
2 slice(s) (64g)
4 oz (113g)
1
Assemble sandwich by layering the turkey, tomatoes, and mixed greens on top of the bottom slice of bread. Dress the tomatoes and greens by drizzling oil on top and seasoning with some salt/pepper.
2
Spread the hummus on the top slice of bread, top the sandwich, and serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Easy mini quiche
95 cals, 6p, 5c, 5f (per meal)
2/3 large (33g)
2 2/3 tbsp (40mL)
1 1/3 dash (0g)
2 2/3 tbsp, shredded (18g)
2/3 slice (21g)
1/6 medium (2-1/2" dia) (18g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C). Lightly grease the muffin tins (one for each serving).
2
Trim or cut bread into circles. Place circles in bottom of muffin tins. You can use various scraps of bread and press them together at the base of the tin in order to get the most use out of a slice. Distribute the onion and shredded cheese evenly between the muffin tins.
3
In a medium bowl, combine milk, eggs, mustard and some salt and pepper. Divide between the muffin tins. Quiches will puff up, so be sure to leave some space at the top.
4
Bake for 20 minutes, or until a toothpick inserted into the center of a quiche comes out clean.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Chicken egg drop soup
265 cals, 32p, 3c, 14f (per meal)
1/4 tbsp (4mL)
6 oz (170g)
3 cup(s) (mL)
3 large (150g)
1/4 tbsp (4mL)
1/4 tbsp (4mL)
6 tbsp (59g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Add the oil (note, not the sesame oil) to the bottom of a pot over medium heat. Add the chicken and cook until browned and cooked through.
2
Add broth, soy sauce, and sesame oil to the pot and bring to a boil. Meanwhile, beat eggs in a cup and aside.
3
Add in the frozen spinach and cook until softened. Return to a boil.
4
Stir gently, while slowly pouring in the egg. Cook for about 1-2 minutes.
5
Season with salt/pepper to taste and serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 1 days
1. Almond crusted tilapia
320 cals, 31p, 12c, 15f (per meal)
1/4 lbs (126g)
3 tbsp, slivered (20g)
2 tbsp (16g)
3/4 dash (0g)
1 tsp (6mL)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Tossed salad
60 cals, 2p, 5c, 2f (per meal)
1/8 medium (2-1/2" dia) (7g)
1/8 cucumber (8-1/4") (19g)
1/4 hearts (125g)
1/4 small (5-1/2" long) (13g)
1/4 small whole (2-2/5" dia) (23g)
1/2 tbsp (8mL)
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.
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.
lunch prep - 2 days
1. Basic chicken breast
210 cals, 34p, 0c, 9f (per meal)
Recipe has been scaled from original by 0.67x. 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)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 tbsp (27g)
2 cup (288g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Teriyaki chicken
190 cals, 27p, 6c, 7f (per meal)
1/2 tbsp (8mL)
4 tbsp (60mL)
1/2 lbs (224g)
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. 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. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
breakfast prep - 3 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. Carrot sticks
40 cals, 1p, 6c, 0f (per meal)
4 1/2 medium (275g)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
295 cals, 51p, 1c, 9f (per meal)
1/2 tbsp (3g)
1/4 tbsp (4mL)
1/2 lbs (224g)
Recipe has been scaled from original by 0.5x. 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. Sugar snap peas
40 cals, 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.
dinner prep - 1 days
1. British kedgeree
270 cals, 30p, 21c, 6f (per meal)
4 tbsp (34g)
2 dash (1g)
4 oz (113g)
1 large (50g)
1/4 cup(s) (59mL)
2 tbsp (24g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook rice and water according to package instructions. Set aside.
2
Hard boil the eggs: Add eggs to a saucepan and cover with cold water. Bring to a boil. Boil for 8-10 minutes then transfer to a bowl of cold water. Once cool enough to handle, peel eggs and slice into quarters. Set aside.
3
Put chunks of fish into a large frying pan and add a small splash of water. Simmer for 3-4 minutes until fish is opaque. Drain any excess liquid.
4
Add cooked rice, peas, curry powder, and some salt and pepper to the skillet with the fish. Heat, stirring gently, for 2-3 minutes until everything is heated through.
5
Season to taste with salt and pepper and top with eggs. Serve.
2. Tomato cucumber salad
70 cals, 2p, 7c, 3f (per meal)
1/2 medium whole (2-3/5" dia) (62g)
1/4 cucumber (8-1/4") (75g)
1/4 small (18g)
1 tbsp (15mL)
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.