High-protein
satiety and muscleA free satiety and muscle plan from SlimlyMe — with daily menus, recipes and macros.
7 days
Duration
1900
kcal/day
Protein spread across every meal, with carbs kept around activity.
Key principles
- 25-40 g protein per meal
- vegetables in every main meal
- enough water
- moderate deficit
Sample day
BreakfastCottage cheese with berries, oats and flax seeds
420 kcal · Protein 38 · Fat 12 · Carbs 42
SnackProtein yogurt with apple
200 kcal · Protein 20 · Fat 3 · Carbs 24
LunchChicken breast with buckwheat and vegetable salad
560 kcal · Protein 48 · Fat 14 · Carbs 55
SnackGreek yogurt with walnuts
210 kcal · Protein 18 · Fat 11 · Carbs 12
DinnerBaked cod with quinoa and broccoli
530 kcal · Protein 46 · Fat 12 · Carbs 52
Day total1920 · Protein 170 · Fat 52 · Carbs 185