By Struggling with hitting those protein goals? We've put together a 1 week meal plan specifically designed to get you 100g of protein (or more) in a day! It's printable, includes a grocery list, and includes prep tips. This meal plan hits just over 100 grams of protein.
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meal plan week 2 quick guide
Recipes Included
- Freezer breakfast sandwiches
- Hot honey harissa bowls
- Sheet pan chicken gyros
- Cashew chicken bowls
- Skillet lasagna pasta
- Chocolate protein mousse
Nutrition
1743cal 163C / 76F / 103P (24 Fiber)
tip for using this meal plan
- Download the meal plan + grocery list PDF above.
- Cross off any ingredients you already have.
- Grocery shop (the list is sorted by aisle for speed!).
- Meal prep when it works best for you - 1 hour on Sunday afternoon is our go-to. The key is to bake breakfast and lunch at the same time, so everything is wrapped up in an hour.
- Store, reheat (or eat cold), and enjoy all week long!
faq's
Prep takes us 1 hour for breakfast and lunch. Then I make the snack or dessert whenever I feel like it. Dinners are all recipes that are ready in 30 minutes. Optionally, you can prep some of the dinner ingredients (like pre-chopping veggies) ,but you don't have to!
If you want to hit 100g of protein per day, you would need to follow our plan. If you're more flexible and comfortable with tracking your nutrition, then by all means, swap out meals as desired. A lot of members use these meal plans as recipe books and just enjoy having printable recipes!
Yup! Each recipe includes its specific nutrition, and on the last page of the PDF, you'll find a sample day of eating 100-130 grams of protein and 130-160 grams of protein. This is intended to just be a resource, but not to set your goals. You set your own protein and macros goals, and we're here to help you hit those goals 🙂 Looking for help with macros? Grab a custom macro assessment here!
No, we stopped doing this because the ingredients you use will likely be different then I use. The best way to add a meal is to create your own recipe within your tracking app using your barcode scanner to accurately calculate the nutrition. If roughly close is good enough, then just do a quick entry and enter the nutrition details provided in the PDF.
Every week is different, so if one week is too much or too little, check out another week to see if it works for you. You can always reduce calories by reducing the rice, reducing carbs by using low-carb tortillas, etc. The recipes are easily adapted to fit your macros and offer a great starting point for delicious and healthy food.
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