Weekly Meal Plans

Take the Guesswork Out of Eating

Download ready-made weekly meal plans with high-protein recipes for breakfast, lunch, and dinner. Each plan is calorie-counted and macro-balanced.

W1 Plan: High Protein Foundation

Build muscle & stay full with 100g+ protein daily

A balanced 7-day meal plan designed to deliver consistent high protein intake. Each day provides 95-115g of protein with a mix of lean meats, seafood, eggs, and plant-based options. Perfect for muscle building and satiety.

Protein Target
100g+/day
Calories
1,800-2,200
7 Days
99g avg protein
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W2 Plan: Lean & Strong

Lower calories, high protein for fat loss and definition

A lighter 7-day meal plan focused on lean proteins and nutrient-dense whole foods. Each day delivers 85-105g protein while keeping calories controlled at 1,400-1,800. Ideal for cutting phases or maintaining a lean physique.

Protein Target
90g+/day
Calories
1,400-1,800
7 Days
99g avg protein
View Full Plan
Get Plan

How it works

  1. Click on a weekly plan to see all 7 days of meals
  2. Each day includes breakfast, lunch, and dinner with full macros
  3. Click "Download PDF" to save or print the plan
  4. Click any recipe to view ingredients and cooking instructions