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High‑Protein Meal PlanFuel Your Muscles

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

Create My High‑Protein Meal PlanView Sample Menu
High‑Protein Meal Plan

Why This Plan Works

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.

3-Day Sample Menu

A preview of the meals you'll enjoy. Your personalized plan adapts portions and recipes to your goals.

Day 1Protein at Every Meal
P 180gC 220gF 60g~2200 kcal
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BreakfastCottage Cheese Pancakes

High‑protein cottage cheese pancakes; topped with banana and honey; black coffee.

Casein and whey protein; potassium; natural energy.
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LunchShredded Chicken Burrito

Whole‑grain wrap; shredded chicken; black beans; brown rice; Greek yogurt.

Dual protein sources; complex carbs; calcium.
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DinnerPork Tenderloin & Sweet Potato Mash

Lean pork tenderloin; sweet potato mash; steamed green beans.

High lean protein; beta‑carotene carbs; magnesium.
Day 2Recovery Focus
P 185gC 230gF 62g~2250 kcal
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BreakfastSmoked Salmon Bagel

Whole‑grain bagel; smoked salmon; light cream cheese; cucumber; capers.

Omega‑3s for recovery; high protein; anti‑inflammatory.
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LunchGround Turkey & Lentil Bowl

Spiced ground turkey; green lentils; roasted peppers; tzatziki.

Double protein source; fiber and iron; probiotics.
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DinnerSeared Tuna & Edamame Rice

Seared ahi tuna steak; jasmine rice; edamame; sesame‑ginger dressing.

Lean complete protein; complete amino acids from edamame; omega‑3s.
Day 3Simple Protein & Veg
P 180gC 220gF 60g~2200 kcal
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BreakfastProtein French Toast

Whole‑grain bread dipped in egg‑skyr mixture; topped with berries and Greek yogurt.

High protein start; antioxidants; probiotics.
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LunchBeef Stir‑fry & Soba Noodles

Lean beef strips; soba noodles; broccoli; snap peas; oyster sauce.

Iron and creatine; whole grain fiber; cruciferous nutrients.
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DinnerBaked Cod & White Bean Puree

Herb‑crusted baked cod; white bean puree; roasted cherry tomatoes.

Very lean protein; fiber and plant protein from beans; lycopene.

Ready to build strength?

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