High‑protein meal plan

30–40% protein with smart carbs and fats to build strength, recover faster and keep hunger in check.

Day 1

Protein at every meal

P 180 g

C 220 g

F 60 g

Distribute protein 35–45 g per meal; use lean sources and fiber‑rich sides.

Hydrate well; add fruit/veg for micronutrients
Carbs around training
Easy meal prep for busy days

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Breakfast — skyr & oats

Skyr with oats/berries; walnuts.

Benefits: High‑protein + beta‑glucan fiber; omega‑3 ALA; sustained energy. Vitamins: B12, calcium, B‑complex, E.

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Lunch — chicken rice bowl

Grilled chicken, rice, broccoli; olive oil.

Benefits: Lean protein for muscle; carbs for training; broccoli for fiber/micronutrients. Vitamins: B6, niacin, C, K.

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Dinner — beef & potatoes

Lean steak, roasted potatoes; green salad.

Benefits: Iron, zinc, creatine; potassium from potatoes; antioxidants from greens. Vitamins: B12, niacin, C, K.

~2200 kcal

Day 2

Recovery focus

P 185 g

C 230 g

F 62 g

Keep protein high; add carbs near training; simple sauces for taste.

Post‑workout protein within 1–2 h
Fruit/veg at each meal
Low‑effort batch options

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Breakfast — egg & toast

2 eggs; whole‑grain toast; tomato.

Benefits: Complete protein and choline; whole grains for fiber; lycopene. Vitamins: A, B12, folate, C.

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Lunch — tuna rice bowl

Tuna, rice, edamame; soy‑ginger dressing.

Benefits: Omega‑3s plus carbs for recovery; edamame adds fiber and minerals. Vitamins: D, B12, B‑complex.

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Dinner — salmon & quinoa

Baked salmon; quinoa; greens with lemon.

Benefits: Complete protein + omega‑3s; quinoa adds fiber/minerals; greens for K. Vitamins: D, B12, K, magnesium.

~2250 kcal

Day 3

Simple protein & veg

P 180 g

C 220 g

F 60 g

Rotate proteins and keep vegetable sides varied for micronutrients.

Protein 35–45 g/meal
Veg fill half the plate
Season simply; batch for tomorrow

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Breakfast — yogurt & nuts

Greek yogurt; almonds; berries.

Benefits: Protein and probiotics; vitamin E and magnesium; antioxidants from berries. Vitamins: B12, calcium, E, C.

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Lunch — turkey wrap

Whole‑grain wrap; turkey; lettuce; tomato; yogurt sauce.

Benefits: Lean protein and fiber; calcium from yogurt; carotenoids from tomato. Vitamins: B‑complex, calcium, C, K.

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Dinner — tofu stir‑fry

Tofu; broccoli; peppers; tamari; small portion of rice.

Benefits: Plant protein; cruciferous compounds; balanced carbs for recovery. Vitamins: C, K, B‑complex.

~2200 kcal

High‑protein meal plan — personalized for you

Your personalized High‑protein plan. Weekly updates with no repeats and a short grocery list.

Calories and P/C/F computed from your inputs.
High‑protein‑aware menus with allergies and dislikes respected; weekly no‑repeat menu.
Short grocery list and simple recipes with clear portions.

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