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A flexible seven-day menu for generally healthy adults. It averages about 99 g of protein per day before optional snacks and about 106 g with them, with most days providing 90 to 115 g. Calories are not prescribed, and no ingredient is mandatory.
This flexible week offers steady protein while leaving room for your appetite, preferences, and favorite repeats.
Follow the meals in order or repeat favorites, with every snack optional.
Day 1 · 95 g, or 103 g with snack
Day 2 · 92 to 103 g, or 100 to 111 g with snack
Day 3 · 95 g, or 103 g with snack
Day 4 · 95 to 99 g, or 101 to 105 g with snack
Day 5 · 105 to 107 g, or 113 to 115 g with snack
Day 6 · 103 to 107 g, or 111 to 115 g with snack
Day 7 · 95 to 100 g, or 101 to 106 g with snack
Use the menu as a flexible framework rather than a strict prescription.
Protein amounts are approximate, use cooked weights, and should give way to product labels.
Add fruit, vegetables, grains, sauces, and fats according to your hunger and needs.
Repeat favorites, use similar-protein swaps, and skip any ingredient or optional snack you do not want.
The menu averages about 99 g daily before snacks and about 106 g with them, with most days between 90 and 115 g.
The plan does not prescribe a calorie target.
Set aside 60 to 90 minutes once to make the week easier.
Cook lentils and quinoa, hard-boil eggs, bake chicken and turkey meatballs, roast vegetables, mix one dressing, and portion everything.
Refrigerate the components for Days 1 through 4.
Freeze the Day 5 through 7 chicken, turkey, lentil, and quinoa portions, then thaw them two days before use.
Prepare salmon fresh on Days 2 and 6, making an extra Day 2 portion for Day 4 lunch.
Finish leftovers within three to four days.
These portions and additions are the working ingredients for each meal.
Breakfasts
Lunches
Dinners
Choose a similar-protein replacement when you want one.
Keep these 10-minute choices ready for a disrupted day.
Seek individualized guidance before using this menu if you have kidney or liver disease, medicated diabetes, are pregnant or breastfeeding, or follow a therapeutic diet from a clinician or dietitian.
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