Breakfast
28-Day High Protein Meal Plan
Four weeks of high protein meals, planned for you.
Daily menus with the macros already worked out, 38 recipes with photos, and grocery lists for every week. Cook once, eat twice, and always know what’s for dinner.
28days of menus
38recipes with photos
~145 gaverage protein per day
4weekly grocery lists
High protein without the guesswork
Eating more protein is easier when you don’t have to decide what to eat every day.
Hi friends, Chef Jeff here! I built this plan so you can skip the daily “what do I make?” question. You get four weeks of breakfasts, lunches, dinners, and snacks, with the protein, carbs, and fat for each day already worked out.
It’s designed around cooking once and eating twice. Dinner makes enough for tomorrow’s lunch, and a batch of breakfast burritos covers four breakfasts, so you spend less time in the kitchen and more time enjoying the food.
On an average day the plan comes in around 145 g of protein, and every day stays between 111 and 173 g.
How it works
From download to dinner in four steps
Read the week
Each weekly spread shows every meal, which ones are leftovers, and the day’s macros.
Find the recipe
Every meal has a recipe number. The full recipe is in your Recipe Collection.
Shop and prep
Use the weekly grocery list, then follow the cooking plan at the bottom of each week.
Make it yours
Swap meals freely and track what you eat if you like.
A sample day
Here’s what Day 1 looks like
Breakfast, lunch, dinner, and a snack, already decided. This is the real Day 1 from the plan.
Lunch
Lemon-Herb Chicken Power Bowl
Dinner
Sheet-Pan Salmon with Garlic Broccoli
Snack
Chocolate Peanut Butter Protein Mousse
Day 1 at a glance
Nutrition numbers are estimates.
147g protein
106g carbs
74g fat
1,670calories
Day 1 is just the start. All 28 days are planned like this, with leftovers built in, so you cook less and enjoy more. You never have to ask, “What should I eat today?”
What you get
More than a pile of recipes
A recipe list tells you what to cook. This plan also tells you what to buy, when to cook, and how your day adds up.
1
Every meal, planned
Breakfast, lunch, dinner, and a snack for all 28 days. No menu to invent.
2
The numbers, worked out
Calories, protein, carbs, and fat for every day. No math required.
3
A grocery list for every week
Sorted by store section, so you shop once and cook all week.
4
A cooking plan
It shows what to cook and when, with leftovers built in.
5
A photo for every recipe
38 recipes, each with a photo, clear steps, and nutrition.
6
Tools to keep you going
Complete and VIP add printable planners, an Excel tracker with a phone-friendly web version, and more. VIP adds four bonus mini cookbooks.
Peek inside
Clear, friendly pages you’ll actually use
Real pages from the plan, so you know exactly what you’re getting.
A taste of the food
Satisfying high protein meals that look as good as they taste
Every recipe in the plan has a photo. A few from the plan and the VIP bonus cookbooks:
VIP
VIPCompare the levels
| What’s included | Starter | Complete | VIP |
|---|---|---|---|
| Welcome Guide and file index | ✓ | ✓ | ✓ |
| 28-Day High Protein Meal PlanDaily menus with macros | ✓ | ✓ | ✓ |
| Recipe Collection38 recipes with photos | ✓ | ✓ | ✓ |
| Weekly Grocery ListsFour lists, sorted by store section | ✓ | ✓ | ✓ |
| High Protein 101 Starter Guide | — | ✓ | ✓ |
| Meal Prep GuideSunday schedule and storage chart | — | ✓ | ✓ |
| Grocery Store GuideWhat to buy, how to read labels, save money | — | ✓ | ✓ |
| Cheat SheetsFood list, your number, plant swaps, mistakes | — | ✓ | ✓ |
| Eating Out GuideRestaurants, chains, parties, travel | — | ✓ | ✓ |
| Printable Planners and TrackersWeekly planner, calendar, food log, and more | — | ✓ | ✓ |
| Protein TrackerExcel spreadsheet and web version | — | ✓ | ✓ |
| Shakes and Smoothies Mini Cookbook10 recipes | — | — | ✓ |
| Snacks and Bites Mini Cookbook10 recipes | — | — | ✓ |
| Plant-Powered Mini Cookbook10 recipes | — | — | ✓ |
| Marinades, Sauces, and Dips Pack10 recipes | — | — | ✓ |
| Quick Meal Ideas Guide62 no-recipe ideas | — | — | ✓ |
| Substitution and Family Guide | — | — | ✓ |
| Troubleshooting Guide | — | — | ✓ |
Good to know
Is this plan right for you?
A good fit if you want to…
- Know what to eat every day for four weeks
- Shop once a week from a clear list
- Cook simple meals and use the leftovers
- See the macros without doing the math
Talk to your doctor first if you…
- Have kidney disease or reduced kidney function, liver disease, diabetes, or gout
- Have a history of disordered eating
- Take any medication
- Are pregnant or breastfeeding. This plan is not designed for you, or for children and teens
Questions
Frequently asked questions
How do I access my purchase?
After checkout, open My Library and sign in with the email address you used for your order. Your full 28-day plan and all extras included in your chosen level will be available together. Start with your Welcome Guide. There is no subscription and no waiting for weekly releases.
What do I get, and in what format?
These are digital downloads, so nothing ships. You get PDF guides you can read on any device or print, and the Complete and VIP levels also include an Excel Protein Tracker.
Do I have to follow the plan exactly?
No. Swap meals, repeat your favorites, and adjust portions. The plan includes a page on swapping meals, and VIP adds a Substitution and Family Guide.
How much protein should I eat?
It depends on your size, activity, and health. The plan averages about 145 g a day as a general example, not a recommendation for you. Your doctor or a registered dietitian can help you choose a range that fits you, and the High Protein 101 Starter Guide in Complete and VIP shows you how to think about finding your number.
How accurate are the nutrition numbers?
They are estimates, calculated recipe by recipe from typical ingredient values. Brands, sizes, and cooking methods change the real numbers, so check labels and use the Protein Tracker to log your own portions.
I am new to high protein eating. Where do I start?
Every level includes a Welcome Guide with a first-week checklist. Complete and VIP also include the High Protein 101 Starter Guide, which explains what a high protein diet is, what to eat, how to find your own protein number, and what to expect in your first two weeks.
What is the difference between Starter, Complete, and VIP?
All three include the full 28-day plan, the Recipe Collection, and the weekly grocery lists. Complete adds guides, planners, and the Protein Tracker. VIP adds four bonus recipe collections, 62 quick meal ideas, and two more guides.
Can I print it?
Yes. Print whatever you like, as many times as you like. The planners are designed for printing.
Is a high protein diet right for me?
A high protein diet is not for everyone. It is not designed for children, teens, or anyone who is pregnant or breastfeeding. If you have kidney disease or reduced kidney function, liver disease, diabetes, gout, a history of disordered eating, or take medication, talk to your doctor or a registered dietitian first.
Choose your level
Ready to know what’s for dinner?
Choose your level and get the 28-Day High Protein Meal Plan. Every level includes the full plan.
4 files
Starter
$59
Everything you need to cook the plan.
- Welcome Guide with a first-week checklist
- 28-Day High Protein Meal Plan with daily macros
- Recipe Collection: 38 recipes with photos
- Weekly Grocery Lists for all four weeks
One-time purchase. Full 28-day access in My Library. Nothing ships.
11 files
Complete
$79
The plan, plus the tools to stick with it.
Everything in Starter, plus
- High Protein 101 Starter Guide
- Meal Prep Guide and Grocery Store Guide
- Cheat Sheets: food list, your protein number, plant swaps, and common mistakes
- Eating Out Guide with popular chain orders
- Printable Planners and Trackers
- Protein Tracker in Excel, plus a phone-friendly web version
One-time purchase. Full 28-day access in My Library. Nothing ships.
Everything · 18 files
VIP
$99
The full program with bonus recipes and guides.
Everything in Complete, plus
- 4 bonus recipe collections with 40 more recipes: Shakes and Smoothies, Snacks and Bites, Plant-Powered, and Marinades, Sauces, and Dips
- Quick Meal Ideas Guide: 62 no-recipe ideas
- Substitution and Family Guide
- Troubleshooting Guide
One-time purchase. Full 28-day access in My Library. Nothing ships.
This plan is for general education and is not medical advice. It is a general example for healthy adults and is not designed for children, teens, or anyone who is pregnant or breastfeeding. Nutrition numbers are estimates and vary by brand, portion, and preparation. Talk to your doctor or a registered dietitian before changing how much protein you eat, especially if you have kidney concerns, another health condition, or take medication.
