How This Plan Is Structured
This plan targets approximately 150–160g of protein per day — appropriate for a 75–85kg person training 3–5 times per week with a goal of building muscle. Total daily calories sit between 2,400–2,700 kcal, placing most people in a modest caloric surplus for muscle gain.
Each day includes four eating occasions: breakfast, lunch, a post-workout snack, and dinner. Meals are designed to be practical — the plan avoids obscure ingredients, minimizes cooking time on weekdays, and uses ingredient overlap across the week to reduce grocery costs and food waste. See our protein intake guide to calculate your personal daily target.
This plan is calibrated for a 75–85kg person. If you weigh significantly more or less, scale protein portions up or down accordingly. The vegetables, carbohydrates, and fats can stay roughly the same — protein is the priority variable.
Days 3–7 Overview
The remaining five days follow the same four-meal structure, rotating through the following protein sources to ensure variety and a complete amino acid profile throughout the week:
| Day | Breakfast protein | Lunch protein | Dinner protein | Total protein |
|---|---|---|---|---|
| Wednesday | Protein oats (whey) | Turkey mince wrap | Chicken thigh curry | ~158g |
| Thursday | Smoked salmon bagel | Beef & bean chilli | Prawn stir-fry | ~153g |
| Friday | Egg & veggie omelette | Chicken Caesar salad | Lean pork with veg | ~156g |
| Saturday | Protein pancakes | Tuna rice bowl | Steak with potatoes | ~162g |
| Sunday | Full egg breakfast | Leftover steak wrap | Roast chicken | ~160g |
Weekly Shopping List
- Chicken breast 1.5 kg
- Chicken thighs 500g
- Lean beef mince 500g
- Beef steak 300g
- Salmon fillets 400g
- Canned tuna 4 × 185g tins
- Smoked salmon 150g
- Prawns (cooked) 250g
- Lean pork loin 400g
- Turkey mince 400g
- Whole eggs 30 eggs
- Greek yogurt (plain) 1 kg
- Cottage cheese 500g
- Whey protein powder 1 kg tub
- Brown rice 1 kg
- Sweet potato 1 kg
- Sourdough bread 1 loaf
- Pasta (dried) 500g
- Soba noodles 200g
- Oats 500g
- Broccoli 500g
- Spinach 300g bag
- Cherry tomatoes 500g
- Mixed peppers 4 peppers
- Bananas 6
- Mixed berries (frozen) 400g
- Apples 4
- Canned kidney beans 2 tins
A high-protein diet for muscle gain does not need to be complicated or expensive. Rotate between chicken, fish, eggs, and dairy as your primary protein sources. Prep in batches where possible — cook a large quantity of rice and grilled chicken on Sunday to streamline the first half of the week. Consistency over the week matters more than perfection in any individual meal.