Home / High-protein meal plan
A week of ordinary, prep-friendly meals landing 140–185 g of protein a day. Every number below is calculated from USDA-based values and scales with you.
1,721 kcal · 162 g protein · 197 g carbs · 32 g fat
1,745 kcal · 163 g protein · 150 g carbs · 55 g fat
1,831 kcal · 172 g protein · 198 g carbs · 39 g fat
1,637 kcal · 155 g protein · 157 g carbs · 43 g fat
1,581 kcal · 185 g protein · 135 g carbs · 34 g fat
1,844 kcal · 154 g protein · 151 g carbs · 69 g fat
1,815 kcal · 142 g protein · 191 g carbs · 54 g fat
Each day anchors three meals on a lean protein — about 35–55 g per meal — then adds one protein-rich snack (whey, cottage cheese, Greek yogurt). That spreads intake the way the protein calculator explains, instead of cramming it all into dinner.
Your calorie target is different? Scale portions above, or set exact targets with the macro calculator and fine-tune each day in the planner.
Between about 140 and 185 g of protein a day at roughly 1,600–1,850 kcal, which is 30–40% of calories from protein. Use the scale control to raise or lower every portion to your own calorie target.
At its base size it suits many women maintaining, or many men in a moderate deficit. High protein helps keep you full and protect muscle while you cut. Check your own target with the calorie calculator and scale the plan to it.
Yes — it is built around a few batch-cooked proteins (chicken, turkey mince, salmon) and grains that reheat well. Load it into the weekly planner to get a combined shopping list with dry and raw weights.
Swap meat for tofu or tempeh and add Greek yogurt, cottage cheese, eggs or whey to keep protein high. The planner recalculates instantly when you swap foods.