BODYBUDDYFeatured by BodyBuddy
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.
Use this flexible week to build satisfying meals around steady protein, with room for your appetite and favorite swaps.
Each day lists breakfast, lunch, dinner, and an optional snack in eating order.
Day 1 · 95 g, or 103 g with snack
Day 2 · 92-103 g, or 100-111 g with snack
Day 3 · 95 g, or 103 g with snack
Day 4 · 95-99 g, or 101-105 g with snack
Day 5 · 105-107 g, or 113-115 g with snack
Day 6 · 103-107 g, or 111-115 g with snack
Day 7 · 95-100 g, or 101-106 g with snack
Use the estimates as a flexible guide rather than a strict prescription.
Protein estimates use cooked weights, are approximate, and should give way to product labels.
Add fruit, vegetables, grains, sauces, and fats according to your appetite.
Repeat favorite meals or use similar-protein swaps because no ingredient is required.
The menu averages about 99 g daily before snacks and 106 g with them, with most days between 90 and 115 g.
This plan does not prescribe a calorie target.
Set aside 60 to 90 minutes once to make the week easier.
Prepare lentils and quinoa, hard-boil eggs, bake chicken and turkey meatballs, roast vegetables, mix one dressing, and portion everything.
Refrigerate the components planned for Days 1 through 4.
Freeze Day 5 through 7 portions of chicken, turkey, lentils, and quinoa, then thaw them two days before use.
Cook salmon fresh on Days 2 and 6, making an extra Day 2 portion for the Day 4 lunch.
Eat refrigerated leftovers within three to four days.
The menu is intended for generally healthy adults and is not medical advice.
Get individualized advice before starting if you have kidney or liver disease, medicated diabetes, pregnancy or breastfeeding needs, or a therapeutic diet from a clinician or dietitian.
Open any meal for its portions and serving ideas.
Breakfasts
Lunches
Dinners
Choose the closest swap when you want a vegetarian or plant-based meal.
Main protein swaps
Breakfast and dairy swaps
Keep these fast meals ready for days when the planned menu does not fit.
Public plan copy only. Private notes, conversations, attachments, and health preferences aren’t included.
