Meal plan
This plan is built for people whose protein calculator target sits near 120g per day. It uses smaller portions than the 150g plan while keeping each meal anchored by protein.
Protein target
115-130g per day
Calories
1,600-1,950 kcal per day
Best for
Moderate body weights, weight loss, maintenance, and people easing into higher-protein eating.
| Day | Protein | Calories | Highest protein meal |
|---|---|---|---|
| Day 1 | 124g | ~1490 | Lunch: 38g |
| Day 2 | 126g | ~1440 | Lunch: 40g |
| Day 3 | 123g | ~1585 | Dinner: 46g |
| Day 4 | 128g | ~1380 | Lunch: 42g |
| Day 5 | 124g | ~1500 | Lunch: 38g |
| Day 6 | 130g | ~1570 | Lunch: 40g |
| Day 7 | 127g | ~1505 | Dinner: 42g |
Greek yogurt with oats and berries
Chicken salad wrap
Cottage cheese with fruit
Salmon with potatoes and broccoli
Two eggs, egg whites, and toast
Tuna cottage cheese wrap
Greek yogurt
Turkey rice bowl
Protein overnight oats
Lentil tofu salad
Two boiled eggs
Chicken pasta with cottage cheese sauce
Cottage cheese bowl with berries
Chicken rice bowl
Protein shake
Tofu edamame curry
Egg and smoked salmon toast
Turkey chili
Greek yogurt and berries
White fish, rice, and vegetables
Tofu scramble
Chicken salad potatoes
Cottage cheese
Lean beef stir-fry
Greek yogurt whey bowl, smaller portion
Tuna rice bowl
Hard-boiled eggs
Chicken with quinoa and vegetables