Hit 120g of protein a day without the daily "what do I even eat" question.
28 planned days. Every day already lands at 120g or more of protein, with breakfast, lunch, dinner, and snacks chosen for you and the full macros printed on every meal.
No guessing, no logging, no math. Print it, shop the list, cook, repeat.
Built on real numbers. Every macro in this plan was calculated from USDA food data, then independently double-checked before it went on sale. Days average about 145g of protein.
Most "high-protein" printables are pretty templates nobody checked.
Every day actually hits the target
Not "high protein" as a vibe. Each of the 28 days is built to land at 120g or more, and the number is printed right there so you can see it.
Macros computed, not guessed
Protein, carbs, fat, and calories were calculated from USDA food data for every meal, then reviewed line by line against USDA references before release.
The shopping is done too
Four weekly grocery lists, already organized. You buy the week, you cook the week. No building a list from 28 recipes yourself.
Swaps for real life
Budget, no-cook, dairy-free, and vegetarian swap tables, so the plan bends to your kitchen instead of the other way around.
Everything inside the 28-day plan
- 28 done-for-you daily menus with breakfast, lunch, dinner, and snacks.
- 120g+ protein every single day (averaging about 145g), no day left short.
- Full macros on every meal and every day: protein, carbs, fat, calories.
- 4 weekly grocery lists, organized so you shop once a week.
- Budget swap table to bring the cost down without losing the protein.
- No-cook swap table for the days you will not touch a stove.
- Dairy-free and vegetarian swaps so the plan fits how you eat.
- 47-food high-protein reference to build or tweak your own meals.
- US Letter and A4 PDFs, print-ready, yours to keep forever.
- A free 3-day sample so you can try it before you buy.
Try 3 full days first
Download a free 3-day sample of the plan: three complete daily menus with real macros and a mini grocery list. If it is genuinely useful, the full 28 days is one click away.
If it does not help, you should not pay for it.
Email us within 7 days of buying and we will refund you in full, no forms and no questions. Details on the refund policy page.
One-time. Instant download. Yours to keep and reprint.
Get the 28-day planNot sure yet? Grab the free 3-day sample first.