Weekly Menu
May 28 – Jun 3, 2026
Avg 1714 cal/day133g protein/day
Thursday — TBD1640 cal / 127g protein
Breakfast:
2 egg omelet + Avocado Toastlink (330cal / 16g)
Snack:
Protein Shake + Fruitlink (260cal / 30g)
Lunch:
Leftovers / Soup / Saladlink (300cal / 20g)
Snack:
Peanut Butter Rice Cake (130cal / 5g)
Dinner:
Bang Bang Shrimp Tacos (410cal / 46g)
Snack:
Chocolate Banana Protein Smoothie (210cal / 30g)
Friday — TBD2130 cal / 123g protein
Breakfast:
Chia Pudding (350cal / 20g)
Snack:
Protein Shake + Fruit (260cal / 30g)
Lunch:
Light Protein + Salad (300cal / 30g)
Snack:
Cottage Cheese (110cal / 13g)
Dinner:
Thin Crust Pizza (900cal / 30g)
Snack:
Protein Shake (210cal / 30g)
Saturday — TBD1725 cal / 131g protein
Breakfast:
Protein Pancakes/Waffles + Turkey Sausage (345cal / 30g)
Snack:
Protein Shake + Fruit (260cal / 30g)
Lunch:
Light Protein + Salad (300cal / 30g)
Snack:
Cottage Cheeselink (110cal / 13g)
Dinner:
Chicken & Broccoli Bake (300cal / 28g)
Snack:
Protein Shake (210cal / 30g)
Sunday — TBD1885 cal / 158g protein
Breakfast:
Banana Oatmeal Mini Muffins (180cal / 10g)
Snack:
Protein Shake + Fruit (260cal / 30g)
Lunch:
Turkey Chili (325cal / 30g)
Snack:
Cottage Cheese (110cal / 13g)
Dinner:
Cheeseburger + 10 Tots + Toppingslink (800cal / 45g)
Snack:
Protein Shake (210cal / 30g)
Monday — TBD1540 cal / 144g protein
Breakfast:
Greek Yogurtlink (355cal / 27g)
Snack:
Protein Shake + Fruit (50cal / 0g)
Lunch:
Turkey Chili (325cal / 30g)
Snack:
Cottage Cheese + Pickle (300cal / 25g)
Dinner:
Chicken Cordon Bleu with Corn (300cal / 32g)
Snack:
Protein Shake (210cal / 30g)
Tuesday — TBD1690 cal / 128g protein
Breakfast:
Egg Mini Muffins (330cal / 16g)
Snack:
Protein Shake + Fruit (50cal / 0g)
Lunch:
Leftover + Salad (300cal / 20g)
Snack:
Cottage Cheese (110cal / 13g)
Dinner:
Blackened Catfish with Cajun Slaw (227cal / 21g)
Snack:
Protein Shake (210cal / 30g)
Wednesday — TBD1385 cal / 122g protein
Breakfast:
Chocolate Peanut Butter Banana Oatmeal (527cal / 37g)
Snack:
Protein Shake + Fruit (50cal / 0g)
Lunch:
Turkey Chili (325cal / 30g)
Snack:
Cottage Cheese (110cal / 13g)
Dinner:
Pork Tenderloin + Mash + Green Beanslink (410cal / 42g)
Snack:
Fruit Smoothie (210cal / 30g)
How to use this menu
This is a real week. Copy the meals you like, swap the ones you don't, and adjust the portions to hit your own calorie target. See The Method for how to build your own budget.