This plan is for anyone who wants to eat more protein without overthinking it — whether you're building muscle, preserving lean mass on GLP-1, or just tired of being hungry by 3 PM.
Aim for ~100g+ protein per day as a starting point, then adjust to your own target from the Protein Calculator.
This is not medical advice — talk to your doctor.
Breakfast
Greek yogurt bowl with berries & granola
Lunch
Grilled chicken wrap with veggies
Dinner
Baked salmon, quinoa, broccoli
Snack
Cottage cheese with pineapple
Breakfast
3-egg veggie omelet + toast
Lunch
Tuna salad sandwich on whole grain
Dinner
Turkey meatballs with marinara & spaghetti squash
Snack
Protein shake
Breakfast
Overnight oats with peanut butter & banana
Lunch
Chicken burrito bowl
Dinner
Shrimp stir-fry with brown rice
Snack
Hard-boiled eggs x2
Breakfast
Cottage cheese pancakes with berries
Lunch
Lentil soup + grilled cheese
Dinner
Beef & broccoli stir-fry
Snack
Greek yogurt
Breakfast
Smoked salmon & cream cheese bagel thin
Lunch
Cobb salad with chicken
Dinner
Baked cod, sweet potato, green beans
Snack
Roasted chickpeas
Breakfast
Protein smoothie (banana, PB, milk, whey)
Lunch
Turkey chili
Dinner
Grilled chicken thighs, roasted veggies
Snack
String cheese + apple
Breakfast
Shakshuka with feta & toast
Lunch
Salmon poke bowl
Dinner
Chicken fajitas
Snack
Edamame
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Nutrition values are estimates for educational purposes only. Not medical advice. Scan your food free · Protein Calculator · Pricing