A full week of simple, high-protein meals already planned for you: breakfast, lunch, dinner and snacks, a complete shopping list, and calories and protein for every meal. Just shop, cook, and stop stressing about what to make.

A peek inside

Day 4 is an omelette for breakfast, salmon & potatoes for lunch, chicken pasta for dinner and Greek yogurt as a snack. That's about 1,720 kcal and 137 g protein, all from regular grocery-store food.

Who it's for

• You want to eat more protein but aren't sure what that looks like in a normal day.

• You're busy and want to save time planning meals and shopping.

• You want to eat healthier without a restrictive diet.

What's inside

• 7 full days of meals (breakfast, lunch, dinner & snacks), about 1,700 kcal and 130 g protein per day

• Calories and protein listed for every meal

• A complete shopping list, grouped into protein, fruit & vegetables, carbohydrates, and healthy fats & extras

• Meal prep tips and healthy food swaps

• Bonus recipes (for example, chia pudding with 320 kcal and 29 g protein) and a high-protein food guide

• Real, everyday ingredients you can find at any grocery store

Your goal is lower than 130 g?

That's fine. Adjust the portion sizes to match your own calorie and protein needs and enjoy the same meals.

Why trust me

I'm Daniela, a certified Personal Trainer and Nutrition Coach (EQF Level 4). I share practical nutrition advice, high-protein recipes and simple home workouts designed for real life, especially for women with busy schedules. Balance before restriction, and small consistent habits instead of perfection.

Important: This guide is for general educational purposes and is not a substitute for individual medical, nutritional or professional advice. If you have any health concerns, please talk to a qualified healthcare professional before changing your diet or exercise routine.