8 Complete 7-Day Protein Meal Plans: Don't Plan Your Week. Just Follow One.
Knowing what to eat is rarely the hard part of high-protein eating — deciding what to eat, every single day, for an entire week, is what actually derails most people. This book removes that decision entirely.Eight complete 7-day meal plans, each built for a specific goal, each with breakfast, lunch, and dinner mapped out day by day, daily protein and calorie totals, and a single consolidated shopping list per plan so the whole week's groceries can be bought in one trip. 56 days of fully planned eating, drawing on over 60 distinct recipes, with protein listed first throughout.Every plan includes: ✔ A full 7-day table — breakfast, lunch, dinner, and daily totals for every day ✔ Daily protein and calorie totals so progress is trackable without separate tracking ✔ One consolidated shopping list per plan — a single grocery trip, not seven decisions ✔ A specific goal and calorie target, not generic "healthy eating"What's inside: → Plan 1 — Fat Loss: 1,600 calories, 140g protein daily. A full week of high-volume, low-calorie meals built for a sustainable deficit without losing muscle. → Plan 2 — Lean Bulk: 2,900 calories, 175g protein daily. Performance carbs and a calculated surplus for steady muscle gain without excess fat gain. → Plan 3 — Budget Protein: under £20 for the entire week's groceries, averaging 110g protein daily. Built entirely from the cheapest protein sources — eggs, lentils, whole chicken, canned fish — with the full estimated cost shown. → Plan 4 — Office Worker: 5 portable lunches that travel and reheat well, averaging 130g protein daily, with a relaxed weekend structure for batch-prepping the week ahead. → Plan 5 — Vegetarian High-Protein: 2,000 calories, averaging 110g protein daily, entirely plant-based, proving high protein doesn't require meat. → Plan 6 — Shredding Phase: 1,800 calories, 160g protein daily. An aggressive but muscle-sparing cutting week for a focused fat loss block. → Plan 7 — Athlete Training Week: 3,000 calories, 180g protein daily, structured around actual training days — strength, cardio, leg day, rest, full body, long endurance, and active recovery — with post-workout meal timing built directly into the day structure. → Plan 8 — Family-Friendly High Protein: feeds 4, scaled for a household, with kid-friendly formats (hidden-protein pancakes, pancake cereal, build-your-own fajita bowls) alongside 100g+ protein per adult daily, so the whole family eats from the same meals. Plus a closing guide covering how to choose the right plan for your current goal, how to scale portions for your bodyweight, how to use the deliberate meal repetition across each week for batch cooking, and how to mix individual days between plans with similar macros. 44-page PDF. Instant download. Yours forever.
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