A free 7-day high-protein meal plan
A week of breakfasts, lunches and dinners with 25–30g of protein each, most ready in 30 minutes, and a shopping list for the lot. It’s a PDF, and it arrives by email.
What you get
- 21 meals, most ready in 30 minutes or less
- A one-page grocery list grouped by aisle
- A short guide to how much protein you need
- One email a week with a new recipe and a tip
Inside the plan
Monday, for example
One grocery run on the weekend, one list on the fridge, and every meal this week already decided.
| Meal | Recipe | Time | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt bowl with berries and toasted seeds | 10 min | 32g |
| Lunch | Tuna, white bean and lemon salad | 10 min | 34g |
| Dinner | Sheet-pan salmon with greens and white beans | 35 min | 42g |
| Day total | 108g |