🎯 Set your protein target scales every portion to you
This Week's Plan
Pick meals on the Recipes tab. Set how many servings of each you want to cook — the shopping list adds everything up for you.
Grocery Shopping List
Quantities are summed across every meal × its servings, grouped by aisle. Check items off as you shop.
7-Day Balanced Plans
Three ready-made weeks. Each day pairs a breakfast, lunch and dinner for ~210 g of protein with low sugar — plus an optional snack you can toggle on to reach ~280 g for heavier-training or bigger-appetite days. Hit “Load this week into the Planner” to instantly build the whole week's grocery list — then tweak it however you like.
Recipe Tracker
Tick off each recipe as you make it and watch your progress through the whole book.
Why This Works — the nutrition & longevity science
This material is educational and not medical advice. If you have kidney disease, are pregnant, or have any medical condition, consult a doctor or registered dietitian before starting a high-protein diet.