🏆 This Week's Meal Plan
A full 7-day high-protein meal plan — 2,000 kcal/day, 180g protein, under 30 mins each day.
2,000
Kcal/day
180g
Protein
7
Days
30min
Max prep
📋
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Meal Planner
Today's Meal Plan
🗓️ Sample Daily Meal Plan
Browse meal ideas by calorie goal. Click a tab to see the full plan.
Chef Tips
Healthy Cooking Essentials
Meal Prep Sunday
Batch cook proteins and grains once a week to save significant cooking time on busy days.
Herbs Over Salt
Swap excessive salt for fresh herbs and citrus zest. You get complex flavour and far less sodium.
Protein in Every Meal
Aim for 25–40g of protein per meal. It keeps you full for hours and protects muscle during fat loss.
Healthy Fats First
Cook with olive oil and avocado oil. These healthy fats improve nutrient absorption from vegetables.
Half-Plate Rule
Fill half your plate with vegetables. This naturally keeps calories low without needing to count anything.
Frozen is Fine
Frozen vegetables are frozen at peak nutrition and are a perfectly nutritious, convenient option.
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