Free meal plans

High-protein meal plans

Pick a calorie level or protein target and see three days of real recipes with full macros. Want your own numbers? The free meal planner builds one to order.

By calories

1500 Calorie High-Protein Meal Plan →1,500 kcal · 130g protein
1800 Calorie High-Protein Meal Plan →1,800 kcal · 150g protein
2000 Calorie High-Protein Meal Plan →2,000 kcal · 160g protein
2200 Calorie High-Protein Meal Plan →2,200 kcal · 170g protein
2500 Calorie High-Protein Meal Plan →2,500 kcal · 190g protein

By protein

150g Protein Meal Plan →2,000 kcal · 150g protein
180g Protein Meal Plan →2,400 kcal · 180g protein
200g Protein Meal Plan →2,600 kcal · 200g protein

Need the numbers first? Use the TDEE calculator and macro calculator, or browse high-protein recipes.