Protein & PrepHigh Protein Meal Planner
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A stronger week starts
in the kitchen.

A week of satisfying meals, your own nutrition targets, and one organized grocery list. Make a little room for a better routine.

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Good food. A little less guesswork.

An illustrated grain bowl with vegetables, salmon, and eggA little prep. A very good week.
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THE KITCHEN WORKSPACE

A good week, one meal at a time.

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YOUR WEEKLY KITCHEN WORKSPACE

My satisfying week

Ingredient-based estimates · no account
MONDAY / A LITTLE PREP GOES FAR

Something good, all day.

1,978 kcal · 120g protein
Breakfast

Apple cottage cheese bowl

36g protein516 kcal60g carbs17g fat
5 min assembly · ready-cooked ingredients
Ingredients & steps
  • 242g Cottage cheese, 2%
  • 39g Oats (dry)
  • 143g Apple with skin
  • 17g Almonds
  1. Dice the apple and roughly chop the almonds.
  2. Spoon cottage cheese into a bowl and add oats.
  3. Top with apple and almonds. Add cinnamon if desired; extras are not included in the estimate.

Added seasonings and optional ingredients are not included. Use package-specific nutrition when it differs.

Lunch

Black bean avocado bowl

27g protein650 kcal108g carbs14g fat
10 min assembly · ready-cooked ingredients
Ingredients & steps
  • 220g Black beans (cooked weight)
  • 176g Brown rice (cooked weight)
  • 77g Avocado flesh
  • 110g Tomato (raw)
  1. Use fully cooked black beans and brown rice, weighed after cooking.
  2. Warm beans and rice thoroughly.
  3. Top with diced avocado and tomato. Add seasoning to taste.

Added seasonings and optional ingredients are not included. Use package-specific nutrition when it differs.

Dinner

Egg quinoa vegetable plate

34g protein615 kcal58g carbs28g fat
15 min assembly · ready-cooked ingredients
Ingredients & steps
  • 165g Egg, hard-boiled (cooked)
  • 220g Quinoa (cooked weight)
  • 132g Broccoli (cooked weight)
  • 6g Olive oil
  1. Use fully cooked hard-boiled eggs, peeled and weighed.
  2. Warm cooked quinoa and broccoli thoroughly.
  3. Arrange with sliced egg and the measured olive oil.

Added seasonings and optional ingredients are not included. Use package-specific nutrition when it differs.

Snack

Cottage cheese cucumber cup

24g protein198 kcal15g carbs5g fat
5 min assembly · ready-cooked ingredients
Ingredients & steps
  • 220g Cottage cheese, 2%
  • 132g Cucumber (raw)
  1. Dice cucumber.
  2. Combine with cottage cheese and season to taste.
  3. Store chilled and use appropriate dairy storage guidance.

Added seasonings and optional ingredients are not included. Use package-specific nutrition when it differs.

Example week ready. Set targets that suit your own needs.

My satisfying week

Per-person estimated nutrition. Household grocery list for 1. Targets: 2000 kcal / 120g protein. Ingredient weights include stated raw/cooked conditions.

Monday · 1,978 kcal · 120g protein

Breakfast: Apple cottage cheese bowl (1.1×)

242g Cottage cheese, 2%; 39g Oats (dry); 143g Apple with skin; 17g Almonds

  1. Dice the apple and roughly chop the almonds.
  2. Spoon cottage cheese into a bowl and add oats.
  3. Top with apple and almonds. Add cinnamon if desired; extras are not included in the estimate.

Lunch: Black bean avocado bowl (1.1×)

220g Black beans (cooked weight); 176g Brown rice (cooked weight); 77g Avocado flesh; 110g Tomato (raw)

  1. Use fully cooked black beans and brown rice, weighed after cooking.
  2. Warm beans and rice thoroughly.
  3. Top with diced avocado and tomato. Add seasoning to taste.

Dinner: Egg quinoa vegetable plate (1.1×)

165g Egg, hard-boiled (cooked); 220g Quinoa (cooked weight); 132g Broccoli (cooked weight); 6g Olive oil

  1. Use fully cooked hard-boiled eggs, peeled and weighed.
  2. Warm cooked quinoa and broccoli thoroughly.
  3. Arrange with sliced egg and the measured olive oil.

Snack: Cottage cheese cucumber cup (1.1×)

220g Cottage cheese, 2%; 132g Cucumber (raw)

  1. Dice cucumber.
  2. Combine with cottage cheese and season to taste.
  3. Store chilled and use appropriate dairy storage guidance.

Tuesday · 1,996 kcal · 118g protein

Breakfast: Savory lentil breakfast bowl (1.15×)

218g Lentils (cooked weight); 161g Quinoa (cooked weight); 115g Tomato (raw); 57g Spinach (raw); 6g Olive oil

  1. Use cooked lentils and quinoa, weighed after preparation.
  2. Warm them thoroughly with the oil and spinach.
  3. Top with diced tomato. Adjust seasonings separately to your preference.

Lunch: Lentil quinoa chopped salad (1.15×)

253g Lentils (cooked weight); 161g Quinoa (cooked weight); 115g Red pepper (raw); 57g Spinach (raw); 9g Olive oil

  1. Use cooked lentils and quinoa at the listed weights.
  2. Chop the pepper and spinach, then toss with the cooked grains and pulses.
  3. Add measured olive oil. Serve immediately or chill appropriately.

Dinner: Tuna avocado toast plate (1.15×)

161g Light tuna in water (drained); 115g Whole-wheat bread; 69g Avocado flesh; 138g Tomato (raw)

  1. Drain tuna and toast the bread.
  2. Mash avocado and spread on the toast.
  3. Top with tuna and diced tomato. Serve promptly.

Snack: Apple and almonds (1.15×)

173g Apple with skin; 35g Almonds

  1. Wash and slice the apple.
  2. Weigh the almonds separately.
  3. Pack both together for a simple snack.

Wednesday · 1,990 kcal · 125g protein

Breakfast: Edamame breakfast rice (1.05×)

168g Edamame, shelled (cooked); 147g Brown rice (cooked weight); 105g Tomato (raw); 5g Olive oil

  1. Use shelled edamame and brown rice prepared according to their packages.
  2. Warm both thoroughly, then fold in chopped tomato and measured oil.
  3. Season to taste and serve. All rice and edamame amounts are cooked weights.

Lunch: Savory yogurt quinoa bowl (1.05×)

242g Greek yogurt, plain nonfat; 179g Quinoa (cooked weight); 126g Cucumber (raw); 105g Tomato (raw); 8g Olive oil

  1. Allow cooked quinoa to cool safely before assembling a cold bowl.
  2. Chop cucumber and tomato.
  3. Spoon yogurt beside the quinoa, add vegetables, and finish with measured oil. Keep chilled.

Dinner: Tofu chickpea quinoa (1.05×)

189g Firm tofu (before cooking); 126g Chickpeas (cooked weight); 126g Quinoa (cooked weight); 63g Spinach (raw); 5g Olive oil

  1. Drain tofu and weigh it before cooking.
  2. Cook tofu in oil until hot throughout, then add cooked chickpeas and spinach.
  3. Serve over thoroughly warmed cooked quinoa.

Snack: Peanut banana toast (1.05×)

63g Whole-wheat bread; 26g Peanut butter; 74g Banana flesh

  1. Toast the bread if preferred.
  2. Spread with the measured peanut butter.
  3. Top with sliced banana.

Thursday · 2,026 kcal · 119g protein

Breakfast: Banana peanut oats (1.05×)

68g Oats (dry); 231g Soymilk (USDA original/vanilla); 21g Peanut butter; 105g Banana flesh; 11g Chia seeds (dry)

  1. Cook the oats with soymilk and water as needed, following the oat package.
  2. Stir in peanut butter and chia.
  3. Add sliced banana. Nutrition uses the listed USDA soymilk reference; check your own carton.

Lunch: Tuna chickpea salad (1.05×)

126g Light tuna in water (drained); 158g Chickpeas (cooked weight); 126g Cucumber (raw); 105g Tomato (raw); 8g Olive oil

  1. Drain the tuna and use cooked chickpeas.
  2. Dice cucumber and tomato; combine with the tuna and chickpeas.
  3. Dress with the measured oil and your preferred seasoning. Keep chilled until serving.

Dinner: Chickpea pepper quinoa (1.05×)

242g Chickpeas (cooked weight); 158g Quinoa (cooked weight); 105g Red pepper (raw); 5g Olive oil

  1. Slice pepper and soften it in the measured oil.
  2. Add cooked chickpeas and quinoa. Heat thoroughly.
  3. Season to taste. Add water while warming if needed; it does not add calories.

Snack: Warm edamame cup (1.05×)

189g Edamame, shelled (cooked)

  1. Prepare shelled edamame according to the package.
  2. Weigh the cooked edible beans.
  3. Serve warm; any added sauce is not included in nutrition.

Friday · 2,042 kcal · 120g protein

Breakfast: Egg and spinach toast (1×)

100g Egg, hard-boiled (cooked); 90g Whole-wheat bread; 40g Spinach (raw); 80g Tomato (raw); 5g Olive oil

  1. Use fully cooked hard-boiled eggs, weighed without shells.
  2. Toast bread; lightly wilt spinach with the measured olive oil.
  3. Slice eggs and tomato over the toast. Serve promptly.

Lunch: Tempeh carrot grain bowl (1×)

160g Tempeh (cooked weight); 150g Brown rice (cooked weight); 100g Carrots (raw); 5g Olive oil

  1. Prepare tempeh according to its package and weigh the cooked portion.
  2. Warm sliced carrots with the measured oil until tender enough for your preference.
  3. Serve with thoroughly warmed brown rice and tempeh.

Dinner: Salmon and greens supper (1×)

160g Salmon (cooked weight); 180g Brown rice (cooked weight); 150g Broccoli (cooked weight); 5g Olive oil

  1. Use salmon that has been fully cooked following food-safety guidance; the portion is a cooked weight.
  2. Warm cooked rice and broccoli thoroughly.
  3. Serve together with the measured olive oil and seasoning.

Snack: Peanut banana toast (1×)

60g Whole-wheat bread; 25g Peanut butter; 70g Banana flesh

  1. Toast the bread if preferred.
  2. Spread with the measured peanut butter.
  3. Top with sliced banana.

Saturday · 1,997 kcal · 124g protein

Breakfast: Berry yogurt oat bowl (1.05×)

231g Greek yogurt, plain nonfat; 47g Oats (dry); 105g Blueberries; 11g Chia seeds (dry); 11g Almonds

  1. Stir oats and chia into the yogurt; add a little water if preferred.
  2. Top with blueberries and chopped almonds.
  3. For softer oats, cover and refrigerate overnight according to safe storage guidance.

Lunch: Black bean avocado bowl (1.05×)

210g Black beans (cooked weight); 168g Brown rice (cooked weight); 74g Avocado flesh; 105g Tomato (raw)

  1. Use fully cooked black beans and brown rice, weighed after cooking.
  2. Warm beans and rice thoroughly.
  3. Top with diced avocado and tomato. Add seasoning to taste.

Dinner: Egg quinoa vegetable plate (1.05×)

158g Egg, hard-boiled (cooked); 210g Quinoa (cooked weight); 126g Broccoli (cooked weight); 5g Olive oil

  1. Use fully cooked hard-boiled eggs, peeled and weighed.
  2. Warm cooked quinoa and broccoli thoroughly.
  3. Arrange with sliced egg and the measured olive oil.

Snack: Tofu tomato snack plate (1.05×)

168g Firm tofu (before cooking); 105g Tomato (raw); 4g Olive oil

  1. Drain and weigh tofu before cooking.
  2. Cook in the measured oil until hot throughout.
  3. Serve with sliced tomato.

Sunday · 1,991 kcal · 123g protein

Breakfast: Banana peanut oats (1×)

65g Oats (dry); 220g Soymilk (USDA original/vanilla); 20g Peanut butter; 100g Banana flesh; 10g Chia seeds (dry)

  1. Cook the oats with soymilk and water as needed, following the oat package.
  2. Stir in peanut butter and chia.
  3. Add sliced banana. Nutrition uses the listed USDA soymilk reference; check your own carton.

Lunch: Lentil quinoa chopped salad (1×)

220g Lentils (cooked weight); 140g Quinoa (cooked weight); 100g Red pepper (raw); 50g Spinach (raw); 8g Olive oil

  1. Use cooked lentils and quinoa at the listed weights.
  2. Chop the pepper and spinach, then toss with the cooked grains and pulses.
  3. Add measured olive oil. Serve immediately or chill appropriately.

Dinner: Lentil tofu skillet (1×)

200g Lentils (cooked weight); 150g Firm tofu (before cooking); 100g Carrots (raw); 100g Brown rice (cooked weight); 5g Olive oil

  1. Drain and cube the tofu; slice carrot thinly.
  2. Cook carrot and tofu in the measured oil, then add cooked lentils.
  3. Heat thoroughly and serve with cooked brown rice.

Snack: Yogurt and blueberries (1×)

200g Greek yogurt, plain nonfat; 100g Blueberries

  1. Spoon plain Greek yogurt into a bowl.
  2. Top with blueberries.
  3. Keep chilled until serving.

Weekly groceries

□ Black beans (cooked weight): 430g

□ Brown rice (cooked weight): 921g

□ Chickpeas (cooked weight): 525g

□ Lentils (cooked weight): 892g

□ Quinoa (cooked weight): 1,354g

□ Cottage cheese, 2%: 462g

□ Greek yogurt, plain nonfat: 673g

□ Soymilk (USDA original/vanilla): 451g

□ Oats (dry): 219g

□ Whole-wheat bread: 328g

□ Almonds: 62g

□ Chia seeds (dry): 31g

□ Olive oil: 90g

□ Peanut butter: 92g

□ Apple with skin: 316g

□ Avocado flesh: 220g

□ Banana flesh: 349g

□ Blueberries: 205g

□ Broccoli (cooked weight): 408g

□ Carrots (raw): 200g

□ Cucumber (raw): 384g

□ Red pepper (raw): 320g

□ Spinach (raw): 268g

□ Tomato (raw): 968g

□ Edamame, shelled (cooked): 357g

□ Egg, hard-boiled (cooked): 423g

□ Firm tofu (before cooking): 507g

□ Light tuna in water (drained): 287g

□ Salmon (cooked weight): 160g

□ Tempeh (cooked weight): 160g

Nutrition estimates use USDA reference foods. Check ingredients and product labels. Store cooked foods using appropriate food-safety guidance; freeze portions intended for later in the week.

A LITTLE STRUCTURE GOES A LONG WAY

Three small steps.
A satisfying start.

01

Choose your own targets

Enter calorie and protein targets and the ingredients you want to exclude. Nutrition estimates use identified USDA reference foods.

02

Make the week yours

Swap meals, lock favorites, and change portions. Your daily totals and weekly ingredients update together.

03

Shop once, prep thoughtfully

Check the aggregated list against your pantry, export it, and plan safe storage for later meals.

THE PROTEIN & PREP JOURNAL

A little know-how.
A lot of possibility.

Explore all 10 guides
GOOD TO KNOW

A few useful answers.

A clearer picture before you begin.

Is the meal planner free?+

Yes. Weekly menus, recipe details, swaps, grocery lists, optional price estimates, saved projects, and exports are free without an account.

Are the calorie and protein targets personalized?+

You enter your own targets. The example values are not individualized advice. The planner finds a close match within its recipe catalog and always displays the actual totals and any protein gap.

Where do the nutrition numbers come from?+

Ingredient weights are multiplied by selected USDA FoodData Central SR Legacy nutrient values per 100g. Each ingredient retains its reference food ID and preparation state. Brands, cooking, and optional additions can change the result.

Are grocery amounts raw or cooked?+

Each ingredient label states its preparation condition. Chicken, grains, pulses, and some vegetables use cooked edible weights. Convert those to raw purchase amounts using your package yield rather than assuming the same weight.

Can I use the filters for a severe allergy?+

They exclude tagged recipe ingredients only. Check product labels, preparation conditions, and cross-contact. The tool does not certify a meal as allergen-free.

Does household size change my daily macros?+

Daily nutrition stays per person. Household servings multiply the grocery amounts for the whole week. Save and export JSON to keep a portable copy of your plan.

PROTEIN & PREP

Good food. A little less guesswork.

Plan my week