Strength • High-Protein • 2400-2900 kcal
High-Protein Strength Meal Plan
Designed for muscle gain and recovery. Prioritizes protein timing, balanced carbs, and micronutrients to support heavy lifting blocks.
Protein: 1.8-2.2g/kg
Carbs: 3-4g/kg
Fats: 25-30% kcal
Breakfast
- Tofu scramble with veggies (25g protein)
- Whole-grain toast + avocado
- Energy Date Ball pre-lift
Lunch
- Quinoa Power Bowl with extra chickpeas
- Side: steamed greens with tahini
- Water + electrolytes if training later
Dinner
- Lentil Bolognese with whole-grain pasta
- Side salad + olive oil
- Herbal tea + Chia Pudding
Snacks
- Edamame + sea salt
- Greek-style soy yogurt + berries
- Recovery Shake post-lift
Timing
- Protein every 3-4 hours (20-35g servings)
- Carbs pre-lift: 30-60g 60-90 mins prior
- Creatine 3-5g daily (mix into shake)
Recovery
- Sleep 8 hours; magnesium-rich foods at night
- Include omega-3s: flax, chia, walnuts
- Hydrate to clear creatine byproducts
Weekly Structure
Anchor protein around training days; keep carbs moderate but targeted to sessions.
Heavy Lift Day
- Pre-lift: Energy Date Ball + espresso
- Post: Recovery Shake
- Dinner: Lentil Bolognese + pasta
Rest Day
- Breakfast: Tofu scramble
- Lunch: Quinoa Bowl (half portion carbs)
- Dessert: Chia Pudding