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A high-protein meal plan without the chicken-and-rice boredom

Meal Planner · free · no signup

Protein is the target everything else fits around

If there's one macro worth building a plan around, it's protein — it keeps you full, it protects muscle when you're losing weight, and it's the one most people undershoot. The problem with most "high-protein" plans is they're joyless: chicken, rice, repeat, until you quit by Thursday.

This planner starts from your protein target and builds varied meals to hit it (my own rule of thumb is a simple 1 protein, 1 grain, 2 veg, 1 fat per plate — boring to say, great to eat). Set your protein goal and diet, and it generates a plan plus a shopping list. Just try it and see how much easier hitting protein is when it's planned rather than improvised.

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Common questions

How much protein should I eat?
A common range is around 1.6-2.2g per kg of bodyweight if you're training, less if you're not — but rather than chase a perfect number, set a target you'll actually hit and stay near it. Put yours in above.
Do I need protein powder?
No — whole foods (eggs, dairy, meat, fish, legumes, tofu) can cover it. Powder is just a convenient top-up on busy days. The planner works from whole foods by default.
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