POV: it’s Sunday night and you still don’t know what you’re eating this week.

Stop wondering what you’re eating this week.

30 days of simple, high-protein meals, with the grocery lists, prep schedules and macros already done for you.

Plan my month $29 $191 estimated value inside

≈149 g protein on full plan days (est.)Normal supermarket foodPDFs + Excel file, no appInstant download

The 30-Day High-Protein Meal Prep System: guide cover, recipe pages on a laptop, the weekly plan on a phone and a prep blueprint on a tablet

30days planned

70+recipes & snacks

~90min Sunday prep (est.)

4weekly grocery lists

$3–4per planned meal or snack (est.)

11files: 10 PDFs + 1 spreadsheet

Sound familiar?

If any of these are you, this kit was made for your week.

Spending $20 on lunch. Again. Because there was nothing ready.

Buying groceries with no plan and throwing half of them away by Friday.

Meal-prep chicken that tastes like cardboard by Tuesday.

Trying to eat 130 g of protein a day with no idea how.

Here’s what the month looks like instead ↓

Shop once. Prep twice. Eat all week.

The whole routine in three steps. The kit tells you what to buy, what to cook and when.

A week of groceries on a kitchen counter — **Shop the list**One aisle-sorted list, about $83–$111 a week for one (est.)

Sunday meal prep in progress — **Prep on Sunday**About 90 minutes on Sunday, 45 on Wednesday (est.)

Meal-prep containers stacked in a fridge — **Open the fridge**Breakfast, lunch, dinner and snacks, ready to grab

Illustrative photos. Times and costs are estimates and vary by kitchen and region. Grocery estimates cover the four weekly lists; pantry staples you already have and your flex meals are extra. Per-portion cost = weekly list ÷ 27 planned meals and snacks (Sunday flex lunch and pantry staples extra).

Food you actually want to eat.

Chicken, beef, eggs, rice, potatoes, pasta, Greek yogurt. Every core recipe lists calories, protein, carbs and fat per serving.

Chicken Burrito Bowls

51g protein639 kcal40 min

Cheeseburger Bowls

44g protein537 kcal45 min

Teriyaki Chicken & Rice

45g protein573 kcal35 min

Korean-Style Ground Beef Bowls

40g protein573 kcal25 min

Greek Chicken Bowls with Tzatziki

48g protein534 kcal35 min

Big-Batch Beef & Bean Chili

43g protein555 kcal50 min

Chicken Pesto Pasta Salad

50g protein579 kcal35 min

Chicken Shawarma Bowls

46g protein550 kcal40 min

Chicken Parm Pasta Bake

53g protein582 kcal35 min

Peanut butter banana protein overnight oats

PB Banana Protein Overnight Oats

45g protein531 kcal5 min

Freezer Breakfast Burritos

33g protein502 kcal25 min

Better-Than-Takeout Shrimp Fried Rice

45g protein523 kcal22 min

28 core recipes, 8 rescue meals, 40 snacks.Full macros on every core recipe; calories and protein on every snack.

Get all the recipes $29

Your entire month. Planned.

Pick a week to see every breakfast, lunch, dinner and snack, with the protein already counted.

Week 1

Foundations

Est. groceries, 1 person

Day	Breakfast	Lunch	Dinner	Snack	Protein

Sunday lunch is your flex meal (aim for about 30–50 g protein; the Eating-Out Cheat Sheet helps), so Sunday totals are a subtotal before that lunch. Days 29–30 repeat your favourites. Nutrition and costs are estimates.

Sunday prep blueprint · Week 1

Ten meals in about 90 minutes.

0–10Start 6 servings of rice. Oven to 350°F. Chop all the vegetables once.
10–20Egg-muffin mix into the tin. Bake 22 minutes.
20–40Sear the burrito-bowl chicken to 165°F. Clean board, then cut thighs for teriyaki.
40–70Fajita veg, beans and corn. Teriyaki glaze. Steam broccoli.
70–90Pack 3 burrito bowls, 3 teriyaki, 4 breakfasts and snacks. Label, fridge.

Times are estimates. Your first weeks, and cooking for two, will probably take longer. Follow each recipe’s storage times and the kit’s food-safety page.

Printed meal prep pages and prepared meals on a kitchen table

Everything in the kit.

One main guide and nine extras: 10 PDFs you can print or use on your phone, plus an Excel budget spreadsheet.

Every part of the 30-Day High-Protein Meal Prep System fanned out: guide, grocery lists, prep blueprints, snacks, swaps, eating-out sheet, planner, tracker, matrix and kitchen guide

Main guide The 30-Day High-Protein Meal Prep System guide49 pages: 28 core recipes, 8 rescue meals, 6 sauces, 30-day calendar $49 value
Extra 1 4 weekly grocery listsSorted by aisle, for 1 or 2 people, with a freeze-and-thaw storage plan $19 value
Extra 2 Sunday + Wednesday prep blueprintsMinute-by-minute prep sessions $24 value
Extra 3 40 high-protein snacksGrab-and-go ideas with calories and protein per serving $15 value
Extra 4 Ingredient swap cheat sheetVegetarian, dairy-free and budget swaps $12 value
Extra 5 Eating-out cheat sheet7 high-protein orders: Chipotle, Chick-fil-A, McDonald's and Starbucks, plus grocery grab-and-go and poke $12 value
Extra 6 Weekly meal planner4 filled weeks + a blank to reuse $15 value
Extra 7 Grocery budget trackerExcel spreadsheet (.xlsx) + printable PDF $24 value
Extra 8 “What can I make?” matrixMatch what's in your fridge to a meal $12 value
Extra 9 Kitchen essentials guideThe tools that make prep faster $9 value

Estimated standalone value$191

Complete kit$29

Every recipe, one page.

Macros, batch amounts for the whole week, storage times and a same-protein swap on every page.

Made for you if…

Designed for one or two people eating normal supermarket food.

You want more protein without planning every meal yourself
You’re tired of deciding what to eat every day
You want to spend less on takeout
You can give about 90 minutes on a Sunday
You cook for one or two
You want regular food, not a supplement plan

It may not be for you if

You need a clinical or medically supervised diet, have allergies that rule out several core ingredients, or want a fully vegan plan (the swap sheet helps, but the plan is built around meat, fish, eggs and dairy). This is general meal-planning information, not medical or dietetic advice.

Everything you get

Plan, shop and prep your whole month.

All 10 kit parts: 10 PDFs + 1 Excel spreadsheet, instant access
Print it or use it on your phone
For 1 or 2 people, with swaps for vegetarian, dairy-free and budget
One-time purchase. No subscription.

Values are our own estimates of what each part would be worth as a standalone digital product. The parts aren’t sold separately, and $29 is the kit’s regular price, not a temporary discount.

Estimated standalone value$191

Complete kit

$29

Less than two $20 takeout lunches.

Get instant access $29

Secure checkout · 14-day money-back guarantee · Download link by email right after purchase

Questions

Do I need special ingredients or supplements?

No. Everything is regular supermarket food: chicken, beef, eggs, rice, potatoes, pasta, Greek yogurt. Whey protein appears in a few breakfasts and snacks, and each one has a swap if you don’t use it.

How much protein does the plan include?

About 149 g of protein on full plan days (Monday to Saturday), at roughly 1,600–1,950 calories. Sundays are lower because Sunday lunch is your flex meal, and Days 29–30 repeat favourites. The Portion Dial in the guide shows how to scale portions up or down. All nutrition figures are estimates.

I’m cooking for two. Does it work?

Yes. Every grocery list has a column for 1 person and one for 2, and each recipe shows batch amounts.

I’m vegetarian or dairy-free. Can I use it?

The swap cheat sheet gives equal-protein swaps using tofu, eggs and beans, plus dairy-free alternatives. Some recipes will need more adjusting than others.

How long does prep take each week?

About 90 minutes on Sunday and about 45 minutes on Wednesday. These are estimates: your first weeks will probably take longer, and so will cooking for two. Splitting the prep means cooked meals are eaten within about four days, and some items are frozen and thawed on a set schedule. Follow each recipe’s storage times and the kit’s food-safety page (chill food promptly, keep your fridge at or below 40°F / 4°C).

How much will the groceries cost?

The four weekly lists estimate about $83–$111 a week for one person and $135–$168 for two, at typical US supermarket prices (full packages at checkout). Pantry staples you already have and your Sunday flex lunch are extra. The “$3–4 per planned meal or snack” figure is the weekly list total divided by 27 planned portions (20 meals + 7 snacks). Your costs will vary by store and region.

What format is it?

A digital download of 11 files: 10 PDFs you can print or read on your phone, plus the grocery budget tracker as an Excel (.xlsx) spreadsheet. You can also upload the spreadsheet to Google Sheets, though some formatting may look different there. There’s no app.

Is this a physical product?

No. Nothing is shipped. You download the files and print only what you need.

What happens after purchase?

Your download link is emailed to you right after checkout, usually within a few minutes. Start with the Start Here page in the main guide, shop from Week 1’s list, and do your first prep on Sunday.

What if I eat out some days?

Sunday lunch is a planned flex meal, and the eating-out cheat sheet shows higher-protein orders at common chains. Rescue meals cover the nights plans fall apart.

I’m not a confident cook. Is it too hard?

The recipes use simple methods: sheet pans, one skillet, a pot of rice. The prep blueprints tell you what to do, minute by minute.

Is this medical, dietetic or weight-loss advice?

No. It’s a meal-planning system with estimated nutrition information. If you have a medical condition, allergies or specific dietary needs, talk to your doctor or a registered dietitian first.

Ready for a month you don’t have to think about?One-time · instant download · 14-day money-back guarantee

Plan my month $29