High Protein
Simple meals built around protein, fiber, and whole foods to keep you full, support training, and protect lean muscle. The framework most women under-execute by a wide margin.
What this plan is built on
- 1.6–2.2 g protein per kg of body weight, every day.
- Two protein anchors per meal, one per snack.
- Vegetables and fiber filling the rest of the plate.
- Carbs and fats dosed, not feared.
An example of how a typical day might look. Your actual plan is rebuilt around your body, schedule, calorie target, and preferences.
- Breakfast
High-protein scramble
Three eggs or egg whites, spinach, feta, wholegrain toast.
- Snack
Whey + fruit
A protein shake and an apple or pear.
- Lunch
Chicken or tofu bowl
Grilled chicken or marinated tofu, rice, vegetables, a tahini drizzle.
- Afternoon snack
Cottage cheese plate
Cottage cheese, cherry tomatoes, cucumber, olive oil.
- Dinner
Salmon + greens
Salmon or white fish, broccoli or asparagus, quinoa or sweet potato.
What's inside the full plan
A daily protein target you'll actually hit — and a list of foods to hit it with.
A protein-anchor checklist for every meal slot, including snacks.
Swaps for vegetarian, dairy-free, and travel scenarios.
A shopping list that keeps the kitchen stocked for the week.
Want the protein number that changes everything?
Message me on WhatsApp — I'll calculate your target and build a week of meals around it.
Plans are personalized after a short intake on WhatsApp. Pricing shared then.
Want the protein number that changes everything?
Message me on WhatsApp — I'll calculate your target and build a week of meals around it.