Simple high-protein meals that don’t feel heavy—plus quick swaps when plans change.
- 7-day meal map (breakfast / lunch / dinner + optional snack)
- Grocery list by category (fast, repeatable shopping)
- Protein-forward swaps (chicken / yogurt / tuna / beans) to stay on track
Real meals include Greek yogurt + berries, chicken salad bowls, sheet-pan chicken + sweet potato, and a “snack plate” lunch.
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