High protein meal plan with grams counted per meal
Hitting 140 g of protein a day is hard when breakfast is toast and lunch is a sandwich. Whether you lift, run or want to stay full on fewer calories, this prompt has your todo.is agent spread protein evenly over the day, count grams per meal and keep the food normal enough to eat for weeks.
The prompt
- Create a 7-day high protein meal plan for me. I weigh [BODY WEIGHT] and my goal is [GOAL]. Target [PROTEIN PER DAY] of protein and about [CALORIES] per day, spread over [MEALS PER DAY] meals with at least 30 g protein in each main meal. I eat [FOODS I EAT]. Use mostly whole foods and at most one protein shake a day. Show protein, carbs, fat and calories for every meal and a daily total. Add a grocery list and a Sunday prep plan. Give me an Excel file and email it to me.
What to change
- [BODY WEIGHT]: In kg or lb, e.g. "80 kg".
- [GOAL]: E.g. "build muscle", "lose fat and keep muscle", or "stay full on a diet".
- [PROTEIN PER DAY]: E.g. "150 g". Many people who train use 1.6 to 2.2 g per kg of body weight.
- [CALORIES]: E.g. "2,200 kcal". Write "you suggest" if you don't know.
- [MEALS PER DAY]: E.g. "3 meals and 1 snack".
- [FOODS I EAT]: E.g. "chicken, eggs, dairy, fish; no pork", or "vegetarian".
Example result
- High protein plan: 80 kg, lose fat and keep muscle
- 150 g protein · about 2,200 kcal · 3 meals + 1 snack · estimates from typical values
- Sample day (Monday)
- • Breakfast (42 g protein, 520 kcal): 3 eggs and 100 g egg whites scrambled, 2 slices whole grain toast, spinach
- • Lunch (45 g, 610 kcal): 150 g grilled chicken breast, 1 cup cooked quinoa, roasted vegetables, tzatziki
- • Snack (33 g, 280 kcal): 250 g Greek yogurt 0% with berries and 15 g whey stirred in
- • Dinner (36 g, 640 kcal): 170 g salmon, baked potato, green beans, olive oil
- • Total: 156 g protein · 190 g carbs · 70 g fat · 2,050 kcal
- Rest of the week, main proteins
- • Tue: overnight oats with protein yogurt · turkey chili · cottage cheese with pineapple · lean beef stir-fry
- • Wed: protein pancakes · tuna and white bean salad · shake · chicken fajita bowl
- • Thu: smoked salmon bagel · leftover beef stir-fry · edamame · baked cod with lentils
- • Fri to Sun: egg muffins, chicken shawarma wraps, prawn pasta, steak with sweet potato, skyr bowls
- High protein foods used (per typical serving)
- • Chicken breast, 150 g cooked: about 45 g
- • Greek yogurt 0%, 250 g: about 25 g
- • Cottage cheese, 200 g: about 22 g
- • Canned tuna, 1 can drained: about 25 g
- • Lentils, 1 cup cooked: about 18 g
- • Eggs: about 6 g each
- Sunday prep (60 minutes)
- • Bake 1 kg chicken breast with two different seasonings
- • Cook the turkey chili (4 portions)
- • Hard-boil 8 eggs and portion yogurt into 4 tubs
- Grocery list (excerpt)
- Protein: chicken breast 1.2 kg · ground turkey 500 g · salmon 2 fillets · cod 2 fillets · lean beef strips 400 g · eggs 24 · egg whites 1 carton
- Dairy: Greek yogurt 0% 2 kg · cottage cheese 1 kg · skyr 4 pots
How to do it with todo.is
- Copy the prompt and put in your weight, goal, protein and calorie targets and the foods you eat.
- Paste it on the Today screen in todo.is or send it to your agent on Telegram or WhatsApp.
- Your agent returns an Excel file with every meal's macros, daily totals, a prep plan and groceries.
- Ask for edits like "make lunches cold, I eat at my desk", or ask for a new week each Sunday.
Tips for a better result
- Spread protein across meals (for example 30 to 45 g each) rather than one huge dinner. It is easier to hit and to digest.
- Greek yogurt, cottage cheese, canned tuna and eggs are cheap protein that needs no cooking.
- Tell your agent how many shakes you're happy with. Some people prefer zero, others want one after training.
- Pair this with a training plan: ask your agent for a matching workout schedule in the same file.
high protein meal plan: FAQ
- How much protein do I need a day? The general adult guideline is about 0.8 g per kg of body weight, and many people who strength train aim for 1.6 to 2.2 g per kg. Your needs depend on age, activity and health.
- Can too much protein be harmful? For healthy people, high protein diets are generally considered safe. If you have kidney disease or another medical condition, check with your doctor before raising protein a lot.
- Can I make a high protein plan without meat? Yes. Change "foods I eat" to vegetarian or vegan and your agent will use eggs, dairy, tofu, tempeh, seitan, lentils and beans.
- Can todo.is log what I eat each day? You can message your agent what you ate and ask it to keep a running log in a spreadsheet, but it is not a dedicated tracking app.
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