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High‑Protein Meal Plan Fuel Your Muscles

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

Create My High‑Protein Plan View Sample Menu

Muscle Growth

Optimal protein spread across meals for better absorption and synthesis.

Recovery

Smart carbs timed around training for faster recovery.

Satiety

Higher protein intake naturally reduces hunger and snacking.

Sample 3-Day Menu

See how satisfying and varied your high-protein week can be.

Day 1

Protein at Every Meal

P 180g C 220g F 60g ~2200 kcal
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Breakfast — Skyr & Oats

Skyr with oats/berries; walnuts.

Benefits: High‑protein + beta‑glucan fiber; omega‑3 ALA; sustained energy.
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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.
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Dinner — Beef & Potatoes

Lean steak, roasted potatoes; green salad.

Benefits: Iron, zinc, creatine; potassium from potatoes; antioxidants.
Day 2

Recovery Focus

P 185g C 230g F 62g ~2250 kcal
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Breakfast — Egg & Toast

2 eggs; whole‑grain toast; tomato.

Benefits: Complete protein and choline; whole grains for fiber; lycopene.
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Lunch — Tuna Rice Bowl

Tuna, rice, edamame; soy‑ginger dressing.

Benefits: Omega‑3s plus carbs for recovery; edamame adds fiber.
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Dinner — Salmon & Quinoa

Baked salmon; quinoa; greens with lemon.

Benefits: Complete protein + omega‑3s; quinoa adds fiber/minerals.
Day 3

Simple Protein & Veg

P 180g C 220g F 60g ~2200 kcal
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Breakfast — Yogurt & Nuts

Greek yogurt; almonds; berries.

Benefits: Protein and probiotics; vitamin E and magnesium; antioxidants.
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Lunch — Turkey Wrap

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

Benefits: Lean protein and fiber; calcium from yogurt.
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Dinner — Tofu Stir‑fry

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

Benefits: Plant protein; cruciferous compounds; balanced carbs.

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