How Many Grams of Protein in 180 Gram of Beef

Meal plan with over 180g protein

This diet plan provides you with the exact recipes and grocery list you need if you're trying to figure out how to eat at least 180 grams of protein per day. Just follow the recipes day by day and you'll be getting more than enough protein to support your diet or training goals. Start the plan by selecting the amount of calories you need and clicking "Generate Plan". Alternatively, you can follow the sample plan, but the calories may not be appropriate for you. If you need help figuring out your calories, Strongr Fastr's macro meal planning tool but make sure to put in your 180 gram protein goal on the advanced tab.

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: Sample plan

This sample plan (2175cal, 180g protein, 169g net carbs, 75g fat, 26g fiber per day) was pre-made for your convenience and cannot be customized.

	Breakfast	Lunch	Dinner	Snack
Mon	Protein bar, string cheese Pick days Swap	Cajun lime shrimp, fruit juice, olive oil drizzled broccoli Pick days Swap	Clam chowder, caprese salad, milk Pick days Swap	Breakfast cereal, cottage cheese and pineapple, strawberries Pick days Swap
Tue
Wed	Cheese ravioli, caprese salad Pick days Swap
Thu	Breakfast cereal with protein milk, boiled eggs Pick days Swap	Cajun cod, fruit juice, olive oil drizzled lima beans Pick days Swap
Fri	Protein shake (milk) Pick days Swap
Sat	Chunky canned soup (non-creamy) Pick days Swap	Indian chicken wings, broccoli Pick days Swap

Grocery List (31 items)

Dairy and Egg Products

String cheese

3 stick (84g)

Whole milk

7 cup (1639mL)

Fresh mozzarella cheese

5 1/2 oz (156g)

Lowfat cottage cheese

3 cup (678g)

Other

Protein bar (20g protein)

3 bar (150g)

Mixed greens

2 package (5.5 oz) (284g)

Spices and Herbs

Black pepper

1/24 oz (1g)

Cajun seasoning

1 1/3 oz (38g)

Fresh basil

1 cup leaves, whole (22g)

Curry powder

1 1/2 tbsp (9g)

Vegetables and Vegetable Products

Frozen broccoli

8 cup (728g)

Tomatoes

2 cup cherry tomatoes (273g)

Lima beans, frozen

1 package (10 oz) (284g)

Fats and Oils

Balsamic vinaigrette

1/4 cup (55mL)

Finfish and Shellfish Products

Fruits and Fruit Juices

Limes

3 fruit (2" dia) (201g)

Fruit juice

56 fl oz (1680mL)

Strawberries

4 cup, whole (576g)

Canned pineapple

3/4 cup, chunks (136g)

Soups, Sauces, and Gravies

Canned clam chowder

3 can (18.5 oz) (1557g)

Pasta sauce

1 jar (24 oz) (672g)

Chunky canned soup (non-creamy varieties)

3 can (~19 oz) (1578g)

Breakfast Cereals

Breakfast cereal

5 2/3 serving (170g)

Meals, Entrees, and Side Dishes

Frozen cheese ravioli

24 oz (680g)

Beverages

Protein powder

3 1/2 scoop (1/3 cup ea) (109g)

Poultry Products

Chicken wings, with skin, raw

1 lb (454g)

1. Protein bar

245 cals, 20p, 26c, 5f (per meal)

Scale to: , 1 bar

Protein bar (20g protein)

1 bar (50g)

2. String cheese

85 cals, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

1. Cajun lime shrimp

430 cals, 92p, 2c, 6f (per meal)

Scale to: , 48 oz

Shrimp, raw, peeled and deveined

3 lb (1362g)

Cajun seasoning

3 tbsp (20g)

Limes, juiced

3 fruit (2" dia) (201g)

Olive oil

3 tbsp (45mL)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Mix together the Cajun seasoning, lime juice, and oil in a resealable plastic bag. Add the shrimp, coat with marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.

2

Remove the shrimp from the marinade, and shake off excess. Discard the remaining marinade.

3

Cook the shrimp on grill or in pan until they are bright pink on the outside and the inside is no longer transparent, about 2-3 minutes per side.

2. Fruit juice

155 cals, 2p, 34c, 1f (per meal)

Scale to: , 1 1/3 cup(s)

Fruit juice

10 2/3 fl oz (320mL)

3. Olive oil drizzled broccoli

140 cals, 5p, 4c, 9f (per meal)

Scale to: , 6 cup(s)

Black pepper

3 dash (0g)

Salt

3 dash (1g)

Frozen broccoli

6 cup (546g)

Olive oil

2 tbsp (30mL)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Prepare broccoli according to instructions on package.

2

Drizzle with olive oil and season with salt and pepper to taste.

1. Clam chowder

545 cals, 18p, 38c, 33f (per meal)

Scale to: , 3 can(s)

Canned clam chowder

3 can (18.5 oz) (1557g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Prepare according to instructions on package.

2. Caprese salad

70 cals, 4p, 3c, 5f (per meal)

Scale to:

Balsamic vinaigrette

2 tsp (10mL)

Fresh basil

2 2/3 tbsp leaves, whole (4g)

Tomatoes, halved

1/3 cup cherry tomatoes (50g)

Mixed greens

1/3 package (5.5 oz) (52g)

Fresh mozzarella cheese

1 oz (28g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

1

In a large bowl, mix together the mixed greens, basil, and tomatoes.

2

When serving, top with mozzarella and balsamic vinaigrette.

3. Milk

150 cals, 8p, 12c, 8f (per meal)

Scale to: , 1 cup(s)

Whole milk

1 cup (240mL)

1. Breakfast cereal

130 cals, 4p, 19c, 3f (per meal)

Scale to:

Whole milk

1/3 cup (80mL)

Breakfast cereal

2/3 serving (20g)

Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.

1

Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.

2. Cottage cheese and pineapple

140 cals, 21p, 9c, 2f (per meal)

Scale to:

Lowfat cottage cheese

3 cup (678g)

Canned pineapple, drained

3/4 cup, chunks (136g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Drain pineapple juice, and mix pineapple chunks with cottage cheese.

2

Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.

3. Strawberries

50 cals, 1p, 8c, 0f (per meal)

Scale to: , 4 cup(s)

Strawberries

4 cup, whole (576g)

1. Cheese ravioli

545 cals, 22p, 75c, 14f (per meal)

Scale to:

Pasta sauce

1 jar (24 oz) (672g)

Frozen cheese ravioli

24 oz (680g)

1

Prepare the ravioli as instructed on the package.

2

Top with pasta sauce and enjoy.

2. Caprese salad

215 cals, 12p, 7c, 14f (per meal)

Scale to:

Balsamic vinaigrette

3 tbsp (45mL)

Fresh basil

3/4 cup leaves, whole (18g)

Tomatoes, halved

1 1/2 cup cherry tomatoes (224g)

Mixed greens

1 1/2 package (5.5 oz) (233g)

Fresh mozzarella cheese

4 1/2 oz (128g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

1

In a large bowl, mix together the mixed greens, basil, and tomatoes.

2

When serving, top with mozzarella and balsamic vinaigrette.

1. Breakfast cereal with protein milk

250 cals, 18p, 29c, 5f (per meal)

Scale to:

Whole milk

1/2 cup (120mL)

Breakfast cereal

1 serving (30g)

Protein powder

1/2 scoop (1/3 cup ea) (16g)

1

Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.

2

Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.

2. Boiled eggs

185 cals, 17p, 1c, 13f (per meal)

Scale to: , 9 egg(s)

Eggs

9 medium (396g)

Recipe has been scaled from original by 4.5x. 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.

1. Cajun cod

375 cals, 62p, 4c, 12f (per meal)

Scale to: , 24 oz

Cod, raw

24 oz (680g)

Cajun seasoning

2 2/3 tbsp (18g)

Oil

4 tsp (20mL)

Recipe has been scaled from original by 4x. 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. Fruit juice

170 cals, 3p, 38c, 1f (per meal)

Scale to: , 1 1/2 cup(s)

Fruit juice

12 fl oz (360mL)

3. Olive oil drizzled lima beans

215 cals, 9p, 21c, 7f (per meal)

Scale to:

Black pepper

2 dash, ground (1g)

Salt

4 dash (3g)

Lima beans, frozen

1 package (10 oz) (284g)

Olive oil

1 tbsp (15mL)

1

Cook lima beans according to package.

2

Once drained, add in olive oil, salt, and pepper; stir until butter is melted.

1. Protein shake (milk)

260 cals, 32p, 13c, 8f (per meal)

Scale to:

Whole milk

1 cup (240mL)

Protein powder

1 scoop (1/3 cup ea) (31g)

1

Mix until well-combined.

1. Chunky canned soup (non-creamy)

740 cals, 54p, 70c, 20f (per meal)

For 1 Meal

Chunky canned soup (non-creamy varieties)

3 can (~19 oz) (1578g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

1

Prepare according to instructions on package.

1. Indian chicken wings

660 cals, 58p, 0c, 45f (per meal)

For 1 Meal

Oil

1/4 tbsp (4mL)

Chicken wings, with skin, raw

1 lb (454g)

Salt

1 tsp (6g)

Curry powder

1 1/2 tbsp (9g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

1

Preheat oven to 450F (230C).

2

Grease a large baking tray with the oil of your choice.

3

Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.

4

Bake in the oven for 35-40 minutes or until the internal temperature reaches 165 F (75 C).

2. Broccoli

60 cals, 5p, 4c, 0f (per meal)

For 1 Meal

Frozen broccoli

2 cup (182g)

1

Prepare according to instructions on package.

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Source: https://www.strongrfastr.com/180g-protein-meal-plan

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