Example Meal Plan
High-Protein Fitness
For the gym-goer building lean muscle while eating clean
Calories/Day2,200 cal/day
Protein165g
Carbs220g
Fat65g
Avg Prep Time25–35 min avg
Weekly Grocery Cost$88–$95/week
Your Week at a Glance
Full 7-day schedule — breakfast, lunch, dinner & snack.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Three-egg omelette with turkey, baby spinach & feta | Grilled chicken Caesar wrap on whole-wheat tortilla | Pan-seared salmon with quinoa & steamed broccoli | Greek yogurt with mixed berries & almonds |
| Tuesday | Banana protein pancakes with almond butter drizzle | Tuna & avocado lettuce wraps with sliced cucumber | Lean ground beef stir-fry with brown rice & snap peas | Cottage cheese with sliced peaches |
| Wednesday | Overnight oats with vanilla protein powder & blueberries | Turkey & hummus pita with cherry tomatoes | Baked chicken thighs with sweet potato mash & green beans | Hard-boiled eggs with everything bagel seasoning |
| Thursday | Egg white omelette with mushrooms, bell peppers & onion | Grilled chicken grain bowl with farro, arugula & lemon dressing | Jumbo shrimp & vegetable stir-fry with jasmine rice | Edamame with sea salt |
| Friday | Spinach & banana protein smoothie with peanut butter | Lean beef & black bean burrito bowl with pico de gallo | Baked cod with roasted asparagus & quinoa tabbouleh | Apple slices with string cheese |
| Saturday | Smoked salmon avocado toast on whole-grain sourdough | Cobb salad with grilled chicken, egg & avocado | Herb-marinated pork tenderloin with roasted sweet potatoes & green beans | Handful of trail mix with pumpkin seeds |
| Sunday | Turkey sausage & veggie scramble with whole-wheat toast | Slow-cooker white bean & chicken soup | Grass-fed beef burger on lettuce bun with sweet potato wedges | Protein bar of your choice |
Auto-Generated Grocery List
Organised by aisle — print or send straight to your phone.
Proteins
- Chicken breast, boneless skinless (2½ lbs)
- Salmon fillets (2 × 6 oz)
- Lean ground beef, 93% lean (1 lb)
- Cod fillets (2 × 6 oz)
- Pork tenderloin (1 lb)
- Ground beef, 90% lean (1 lb, for burgers)
- Turkey breast, sliced deli (½ lb)
- Turkey sausage links (4)
- Jumbo shrimp, peeled & deveined (½ lb)
- Canned tuna in water (3 cans)
- Smoked salmon (4 oz)
- Eggs, large (1 dozen)
- Egg whites (1 carton)
- Greek yogurt, plain 2% (32 oz)
- Cottage cheese (16 oz)
Produce
- Baby spinach (5 oz)
- Broccoli (1 head)
- Sweet potatoes (3 medium)
- Asparagus (1 bunch)
- Green beans (½ lb)
- Snap peas (½ lb)
- Cherry tomatoes (1 pint)
- Bell peppers, mixed (3)
- Cremini mushrooms (8 oz)
- Arugula (3 oz)
- Avocados (3)
- Bananas (4)
- Blueberries (1 pint)
- Mixed berries (1 pint)
- Peaches (2)
- Apples (4)
- Cucumber (1)
- Red onion (1)
- Garlic (1 head)
Grains & Legumes
- Whole-wheat tortillas (1 pack)
- Whole-wheat pita bread (1 pack)
- Whole-grain sourdough bread (1 loaf)
- Brown rice (2 lbs)
- Quinoa (1 lb)
- Farro (1 lb)
- Jasmine rice (1 lb)
- Rolled oats (1 lb)
- Black beans, canned (1 can)
- White beans, canned (2 cans)
- Edamame, frozen in shells (1 bag)
Pantry & Condiments
- Vanilla protein powder (single serving)
- Almond butter (1 jar)
- Peanut butter (1 jar)
- Hummus (1 container)
- Pico de gallo, fresh (1 container)
- Trail mix with pumpkin seeds (1 bag)
- Everything bagel seasoning
- Olive oil
- Soy sauce or tamari
- Lemons (3)
- Garlic powder, cumin, smoked paprika
- Sea salt & black pepper
Start Your Personalised Plan
Like what you see?
Yours is even better.
This is an example of what Culinr creates. Your weekly plan will be tailored to your specific tastes, dietary needs, and schedule — including a grocery list generated for exactly what you need.