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
482 kcal · Protein 41 · Fat 17 · Carbs 41
SnackProtein yogurt with apple
198 kcal · Protein 21 · Fat 1 · Carbs 29
LunchChicken breast with buckwheat and vegetable salad
597 kcal · Protein 63 · Fat 16 · Carbs 49
SnackGreek yogurt with walnuts
230 kcal · Protein 19 · Fat 13 · Carbs 9
DinnerBaked cod with quinoa and broccoli
481 kcal · Protein 49 · Fat 12 · Carbs 47
Day total1988 · Protein 193 · Fat 59 · Carbs 175
Other diet plans
General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.