Meal plan
This plan targets roughly 150g protein per day using repeatable meals built around chicken, tuna, eggs, Greek yogurt, cottage cheese, salmon, and lean beef.
Protein target
145-160g per day
Calories
1,850-2,150 kcal per day
Best for
Active adults, muscle gain, cutting phases, and anyone whose calculator target is near 150g.
| Day | Protein | Calories | Highest protein meal |
|---|---|---|---|
| Day 1 | 161g | ~1810 | Lunch: 52g |
| Day 2 | 163g | ~1780 | Dinner: 48g |
| Day 3 | 158g | ~1770 | Dinner: 55g |
| Day 4 | 153g | ~1800 | Lunch: 48g |
| Day 5 | 162g | ~1650 | Dinner: 52g |
| Day 6 | 151g | ~1770 | Lunch: 45g |
| Day 7 | 158g | ~1820 | Lunch: 54g |
Greek yogurt whey bowl with oats and berries
Chicken rice bowl with salsa and vegetables
Low-fat cottage cheese with apple
Salmon tray bake with sweet potato and broccoli
Three eggs with smoked salmon and toast
Tuna cottage cheese wrap with salad
Whey shake with skim milk
Lean beef noodle stir-fry
Cottage cheese protein pancakes
Turkey bean chili
Greek yogurt with berries
Chicken cottage cheese pasta
Skyr with whey, oats, and banana
Chicken salad bowl with potatoes
Two hard-boiled eggs and cottage cheese
Tofu edamame curry with rice
Greek yogurt whey bowl
Tuna rice bowl with vegetables
Protein shake
Chicken breast, quinoa, and salad
Tofu scramble with two eggs
Turkey chili leftovers
Cottage cheese with berries
Salmon with potatoes and green beans
Overnight oats with whey and Greek yogurt
Chicken and lentil flatbread bowl
Greek yogurt and nuts
White fish with rice and vegetables