The Ultimate 28-Day High-Protein Meal Plan For 2026 (Start This Jan. 2nd)

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Welcome to your comprehensive guide to a high-protein lifestyle in 2026! This 28-day meal plan is designed to be your roadmap to a healthier, more energized you. Every recipe in this plan is carefully crafted to be gluten-free, low-carb, whole foods-based, and simple to prepare. Whether your goal is to build muscle, lose weight, or simply improve your overall health, this plan will provide you with the structure and recipes you need to succeed.

Why High-Protein?

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, making enzymes and hormones, and providing a source of energy. Most adults need between 0.8 and 1.6 grams of protein per kilogram of body weight daily, which translates to approximately 55 to 110 grams per day for a person weighing 150 pounds. [1] A high-protein diet offers several key benefits that make it an excellent choice for anyone looking to improve their health and body composition.

First, protein helps you feel fuller for longer, which can significantly aid in weight management by reducing overall calorie intake throughout the day. This satiety effect is particularly valuable for those trying to lose weight while preserving muscle mass. Second, adequate protein intake is essential for building and maintaining muscle mass, which becomes increasingly important as we age. Older adults, in particular, benefit from higher protein intake (1.2 to 1.6 grams per kilogram of body weight) to combat sarcopenia, the natural decline in muscle mass and strength that occurs with aging. [1]

Active individuals and athletes may need even more protein, ranging from 1.4 to 2 grams per kilogram of body weight, or approximately 20 to 40 grams per meal. [1] This meal plan is designed to provide 30 to 40 grams of protein per meal, ensuring that you meet your daily protein needs while enjoying delicious, satisfying meals.

How This Meal Plan Works

This 28-day meal plan is broken down into four weeks, with each day including breakfast, lunch, and dinner. The plan is designed to be flexible, so feel free to swap meals around to suit your preferences and schedule. We’ve strategically designed the plan to utilize leftovers for lunch, saving you valuable time and reducing food waste. This approach also makes meal prep more efficient, as you’ll often cook dinner portions that serve double duty as the next day’s lunch.

All recipes in this plan adhere to the following principles:

• Gluten-Free: Every recipe is naturally gluten-free or uses gluten-free alternatives, making this plan suitable for those with celiac disease or gluten sensitivity.
• Low-Carb: We focus on non-starchy vegetables, lean proteins, and healthy fats while minimizing refined carbohydrates and sugars.
• Whole Foods: All recipes emphasize whole, unprocessed ingredients that provide maximum nutrition and flavor.
• Simple: Each recipe is designed to be straightforward and achievable, even for busy weeknights.

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Week 1 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Cottage Cheese Egg Bites	Leftover Sheet Pan Chicken Bacon Ranch	Sheet Pan Chicken Bacon Ranch
Tuesday	Protein Smoothie	Asian Chicken Salad with Peanut Dressing	Easy Crock Pot Pork Roast with Potatoes & Carrots
Wednesday	Sausage Hash Brown Egg Muffins	Leftover Crock Pot Pork Roast	Indian Butter Chicken (Murgh Makhani)
Thursday	Greek Yogurt with Berries and Nuts	Leftover Indian Butter Chicken	Sheet Pan Pork Tenderloin Dinner
Friday	Sweet Potato Breakfast Casserole	Leftover Sheet Pan Pork Tenderloin	Easy Beef Stroganoff
Saturday	Protein Pancakes (No Banana)	Leftover Easy Beef Stroganoff	Sausage and Gnocchi Skillet
Sunday	Ham and Cheese Breakfast Casserole	Leftover Sausage and Gnocchi Skillet	Crockpot Pulled Pork Bowls

Week 1 Recipes

Cottage Cheese Egg Bites

Protein: 18g per 3 bites | Prep: 10 min | Cook: 20 min

These protein-packed egg bites are perfect for meal prep and can be customized with your favorite vegetables and meats. They store well in the refrigerator for up to 5 days and can be reheated in the microwave for a quick breakfast.

Ingredients:

• 12 large eggs
• 1 cup cottage cheese
• 1/2 cup shredded cheddar cheese (optional)
• 1/4 cup chopped chives
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin.
2. Whisk together eggs and cottage cheese in a large bowl until smooth.
3. Stir in shredded cheese and chives, then season with salt and pepper.
4. Pour egg mixture evenly into prepared muffin cups.
5. Bake for 20-25 minutes until set and lightly golden.

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Sheet Pan Chicken Bacon Ranch

Protein: 35g per serving | Prep: 15 min | Cook: 30 min

This one-pan wonder combines the beloved flavors of chicken, bacon, and ranch with nutritious vegetables. The sheet pan method ensures easy cleanup and perfectly cooked ingredients every time.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
• 8 slices bacon, chopped
• 1 lb broccoli florets
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 1 packet (1 oz) ranch seasoning mix

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chicken, bacon, broccoli, and red onion with olive oil and ranch seasoning on a large sheet pan.
3. Spread everything in an even layer.
4. Bake for 25-30 minutes until chicken is cooked through and vegetables are tender.

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Easy Crock Pot Pork Roast with Potatoes & Carrots

Protein: 35g per serving | Prep: 15 min | Cook: 8 hours

This slow cooker recipe is perfect for busy days when you want to come home to a ready-made, hearty meal. The pork becomes incredibly tender after slow cooking, and the vegetables absorb all the delicious flavors.

Ingredients:

• 4-5 lb pork shoulder roast
• 1.5 lbs baby red potatoes, halved
• 1 lb carrots, peeled and chopped
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1 cup chicken broth
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Season pork roast with salt, pepper, and thyme.
2. Heat olive oil in a large skillet over medium-high heat and brown pork roast on all sides.
3. Place potatoes, carrots, and onion in the bottom of a slow cooker, then place pork roast on top.
4. Whisk together chicken broth and garlic, then pour over pork and vegetables.
5. Cook on low for 8 hours until pork is tender and easily shreds with a fork.

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Indian Butter Chicken (Murgh Makhani)

Protein: 38g per serving | Prep: 20 min | Cook: 4-6 hours

This slow cooker version of the classic Indian dish delivers incredible depth of flavor with minimal effort. The combination of aromatic spices and creamy Greek yogurt creates a rich, satisfying sauce.

Ingredients:

• 2 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
• 1 large onion, chopped
• 2 tablespoons ginger-garlic paste
• 1 (15 oz) can tomato sauce
• 1 cup full-fat plain Greek yogurt
• 2 tablespoons garam masala
• 1 tablespoon turmeric powder
• 1 teaspoon chili powder (or to taste)
• Salt to taste
• Fresh cilantro for garnish

Instructions:

1. Combine chicken, onion, ginger-garlic paste, tomato sauce, Greek yogurt, and spices in a slow cooker. Stir well.
2. Cook on low for 4-6 hours until chicken is cooked through and tender.
3. Garnish with fresh cilantro and serve with cauliflower rice for a low-carb option.

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Sheet Pan Pork Tenderloin Dinner

Protein: 37g per serving | Prep: 10 min | Cook: 25 min

This elegant yet simple dinner comes together quickly and requires no marinade or searing. The pork tenderloin stays juicy and tender while the vegetables roast to perfection.

Ingredients:

• 1.5 lbs pork tenderloin
• 1 lb asparagus, trimmed
• 1 lb baby potatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss asparagus and potatoes with olive oil, garlic powder, onion powder, salt, and pepper on a large sheet pan.
3. Place pork tenderloin on the sheet pan, nestled among the vegetables.
4. Bake for 20-25 minutes until pork reaches an internal temperature of 145°F (63°C) and vegetables are tender.

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Easy Beef Stroganoff

Protein: 31g per serving | Prep: 10 min | Cook: 20 min

This simplified version of the classic comfort food uses ground beef for quick cooking and Greek yogurt for a healthier twist on the creamy sauce. Serve over zucchini noodles or cauliflower rice to keep it low-carb.

Ingredients:

• 1.5 lbs ground beef
• 1 large onion, chopped
• 8 oz mushrooms, sliced
• 1 cup beef broth
• 1 cup full-fat sour cream or Greek yogurt
• 2 tablespoons Dijon mustard
• Salt and pepper to taste
• Serve with zucchini noodles or cauliflower rice

Instructions:

1. Cook ground beef and onion in a large skillet over medium-high heat until beef is browned. Drain excess fat.
2. Add mushrooms and cook until softened.
3. Stir in beef broth and Dijon mustard. Bring to a simmer and cook for 5 minutes.
4. Remove from heat and stir in sour cream or Greek yogurt. Season with salt and pepper.
5. Serve immediately over zucchini noodles or cauliflower rice.

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Sausage and Gnocchi Skillet

Protein: 33g per serving | Prep: 5 min | Cook: 15 min

This 20-minute dinner is a lifesaver for busy weeknights. Using cauliflower gnocchi keeps it gluten-free and lower in carbs while still providing that satisfying, hearty texture.

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 (16 oz) package cauliflower gnocchi
• 1 pint cherry tomatoes, halved
• 2 cups fresh spinach
• 1/2 cup chicken broth
• Grated Parmesan cheese for serving (optional)

Instructions:

1. Cook Italian sausage in a large skillet over medium-high heat until browned. Drain excess fat.
2. Add cauliflower gnocchi and cook according to package directions.
3. Stir in cherry tomatoes and spinach. Cook until tomatoes are softened and spinach is wilted.
4. Pour in chicken broth and bring to a simmer. Cook for 2-3 minutes.
5. Serve immediately, topped with Parmesan cheese if desired.

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Crockpot Pulled Pork Bowls

Protein: 39g per serving | Prep: 10 min | Cook: 8 hours

These pulled pork bowls are like a picnic in a bowl that can be enjoyed any time of year. The tender, flavorful pork pairs perfectly with tangy coleslaw and crunchy pickles.

Ingredients:

• 4-5 lb pork shoulder roast
• 1 cup BBQ sauce (gluten-free, low-sugar)
• 1/2 cup chicken broth
• For serving: cauliflower rice, coleslaw, pickles

Instructions:

1. Place pork shoulder in a slow cooker and pour BBQ sauce and chicken broth over the pork.
2. Cook on low for 8 hours until pork is tender and easily shreds with a fork.
3. Shred the pork and serve in bowls with cauliflower rice, coleslaw, and pickles.

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Week 2 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Cottage Cheese Egg Bake	Leftover Crockpot Pulled Pork Bowls	Sheet Pan Chicken with Roasted Vegetables
Tuesday	Protein Smoothie	Leftover Sheet Pan Chicken	Easy Ham and Bean Soup
Wednesday	Buffalo Chicken Egg Muffins	Leftover Ham and Bean Soup	Baked Italian Meatballs
Thursday	Greek Yogurt with Berries and Nuts	Leftover Baked Italian Meatballs	One-Pan Orange Pork Stir-Fry
Friday	Baked Vanilla Protein Oatmeal	Leftover Orange Pork Stir-Fry	Beef Skillet Enchiladas
Saturday	Protein Waffles	Leftover Beef Skillet Enchiladas	Cottage Pie with Garlic Mashed Potatoes
Sunday	Sausage Egg Bake	Leftover Cottage Pie	Slow Cooker Pot Roast

Week 2 Recipes

Sheet Pan Chicken with Roasted Vegetables

Protein: 35g per serving | Prep: 15 min | Cook: 30 min

Chicken thighs stay moist and flavorful while roasting alongside colorful vegetables. This recipe is easily customizable based on what vegetables you have on hand.

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs
• 1 lb Brussels sprouts, trimmed and halved
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chicken thighs and vegetables with olive oil, oregano, salt, and pepper on a large sheet pan.
3. Spread everything in an even layer.
4. Bake for 25-30 minutes until chicken is cooked through and vegetables are tender.

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Easy Ham and Bean Soup

Protein: 34g per serving | Prep: 10 min | Cook: 25 min

This hearty soup is comfort in a bowl. The creamy white beans and flavorful ham create a satisfying meal that’s perfect for cooler weather.

Ingredients:

• 2 cups cooked ham, diced
• 2 (15 oz) cans cannellini beans, rinsed and drained
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups chicken broth
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a large pot or Dutch oven.
2. Bring to a simmer over medium-high heat.
3. Reduce heat and simmer for 20 minutes until vegetables are tender.

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Baked Italian Meatballs

Protein: 32g per serving | Prep: 15 min | Cook: 20 min

These versatile meatballs are perfect for meal prep. Make a double batch and freeze half for future meals. Serve them with marinara sauce, over zucchini noodles, or alongside roasted vegetables.

Ingredients:

• 1.5 lbs ground beef
• 1/2 cup almond flour
• 1/4 cup grated Parmesan cheese
• 1 large egg, beaten
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Combine all ingredients in a large bowl and mix until just combined.
3. Roll mixture into 1.5-inch meatballs and place on prepared baking sheet.
4. Bake for 18-20 minutes until cooked through.

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One-Pan Orange Pork Stir-Fry

Protein: 38g per serving | Prep: 15 min | Cook: 15 min

This quick stir-fry features a bright, flavorful sauce that’s sweet, savory, and garlicky all at once. The pork tenderloin stays tender and juicy while the vegetables maintain a perfect tender-crisp texture.

Ingredients:

• 1.5 lbs pork tenderloin, thinly sliced
• 1 head broccoli, cut into florets
• 1 red bell pepper, thinly sliced
• For the sauce:
• 1/2 cup orange juice (freshly squeezed)
• 1/4 cup coconut aminos (or tamari for gluten-free soy sauce)
• 1 tablespoon sesame oil
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced

Instructions:

1. Whisk together all sauce ingredients in a small bowl.
2. Heat 1 tablespoon olive oil in a large skillet or wok over medium-high heat. Add pork and cook until browned.
3. Add broccoli and bell pepper to the skillet. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
4. Pour sauce over pork and vegetables. Bring to a simmer and cook for 2-3 minutes until sauce has thickened slightly.

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Beef Skillet Enchiladas

Protein: 31g per serving | Prep: 10 min | Cook: 20 min

This one-pan dinner combines all the flavors of enchiladas without the hassle of rolling tortillas. It’s budget-friendly, gluten-free, and incredibly satisfying.

Ingredients:

• 1.5 lbs ground beef
• 1 (15 oz) can black beans, rinsed and drained
• 1 cup frozen corn
• 1 (10 oz) can red enchilada sauce (gluten-free)
• 1/2 cup shredded cheddar or Monterey Jack cheese (optional)

Instructions:

1. Cook ground beef in a large skillet over medium-high heat until browned. Drain excess fat.
2. Stir in black beans, corn, and enchilada sauce. Bring to a simmer and cook for 5 minutes.
3. If using, sprinkle with cheese and cover skillet until cheese is melted.

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Cottage Pie with Garlic Mashed Potatoes

Protein: 30g per serving | Prep: 20 min | Cook: 30 min

This classic comfort food gets a low-carb makeover with a cauliflower mash topping instead of traditional potatoes. The result is just as creamy and satisfying as the original.

Ingredients:

• For the filling:
• 1.5 lbs ground beef
• 1 large onion, chopped
• 2 carrots, chopped
• 1 cup frozen peas
• 1 cup beef broth
• For the topping:
• 2 lbs cauliflower, cut into florets
• 2 cloves garlic, minced
• 1/4 cup full-fat coconut milk
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cook ground beef, onion, and carrots in a large skillet over medium-high heat until beef is browned and vegetables are tender. Stir in peas and beef broth. Simmer for 5 minutes, then pour into a baking dish.
3. Steam or boil cauliflower until very tender, then drain well.
4. Blend cauliflower, garlic, and coconut milk in a food processor until smooth. Season with salt and pepper.
5. Spread cauliflower mash over beef mixture in baking dish.
6. Bake for 25-30 minutes until filling is bubbly and topping is lightly golden.

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Slow Cooker Pot Roast

Protein: 37g per serving | Prep: 15 min | Cook: 8 hours

This classic pot roast is the ultimate comfort food. The beef becomes incredibly tender after slow cooking, and the vegetables absorb all the delicious flavors from the meat and herbs.

Ingredients:

• 4-5 lb beef chuck roast
• 1.5 lbs baby carrots
• 1 large onion, cut into wedges
• 4 cloves garlic, minced
• 1 cup beef broth
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

1. Season beef roast with salt, pepper, and rosemary.
2. Heat olive oil in a large skillet over medium-high heat and brown beef roast on all sides.
3. Place carrots and onion in the bottom of a slow cooker, then place beef roast on top.
4. Whisk together beef broth and garlic, then pour over beef and vegetables.
5. Cook on low for 8 hours until beef is tender and easily shreds with a fork.

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Week 3 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Sheet Pan Eggs with Cottage Cheese	Leftover Slow Cooker Pot Roast	BBQ Ranch Chopped Chicken Salad
Tuesday	Protein Smoothie	Leftover BBQ Ranch Chopped Chicken Salad	Crockpot Lasagna
Wednesday	Mushroom Frittata with Feta	Leftover Crockpot Lasagna	Butternut Squash and Apple Hash with Sausage
Thursday	Greek Yogurt with Berries and Nuts	Leftover Butternut Squash Hash	Tex-Mex Sweet Potato Hash
Friday	Chai Spice Protein Breakfast Cookies	Leftover Tex-Mex Sweet Potato Hash	Sweet Potato Hash with Sausage
Saturday	Meal Prep Breakfast Burritos	Leftover Sweet Potato Hash with Sausage	Breakfast Pizza with Hash Brown Crust
Sunday	Make-Ahead Freezer Breakfast Sandwiches	Leftover Breakfast Pizza	Tater Tot Breakfast Casserole

Week 3 Recipes

BBQ Ranch Chopped Chicken Salad

Protein: 30g per serving | Prep: 20 min

This colorful salad combines sweet, savory, and tangy flavors in every bite. The creamy BBQ ranch dressing brings everything together perfectly.

Ingredients:

• 2 cups cooked chicken, chopped
• 1 head romaine lettuce, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup black beans, rinsed and drained
• 1/2 cup corn
• 1/4 cup red onion, chopped
• For the dressing:
• 1/2 cup plain Greek yogurt
• 1/4 cup BBQ sauce (gluten-free, low-sugar)
• 1 tablespoon ranch seasoning mix

Instructions:

1. Combine chicken, lettuce, tomatoes, black beans, corn, and red onion in a large bowl.
2. Whisk together dressing ingredients in a small bowl.
3. Pour dressing over salad and toss to combine.

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Crockpot Lasagna

Protein: 30g per serving | Prep: 15 min | Cook: 4-6 hours

This slow cooker lasagna is so much easier than traditional layered lasagna, yet it delivers all the same comforting flavors. Using gluten-free noodles makes it suitable for those avoiding gluten.

Ingredients:

• 1 lb ground turkey or beef
• 1 (24 oz) jar marinara sauce (gluten-free, no added sugar)
• 1 (15 oz) container ricotta cheese
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1 large egg
• 1 box (9 oz) gluten-free lasagna noodles

Instructions:

1. Cook ground meat in a skillet until browned, then drain excess fat.
2. Mix together ricotta cheese, 1/2 cup mozzarella, Parmesan, and egg in a bowl.
3. Spread a thin layer of marinara sauce in the bottom of the slow cooker. Layer with noodles, ricotta mixture, and cooked meat. Repeat layers.
4. Top with remaining mozzarella cheese.
5. Cook on low for 4-6 hours.

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Butternut Squash and Apple Hash with Sausage

Protein: 25g per serving | Prep: 15 min | Cook: 25 min

This sweet and savory hash is perfect for fall and winter. The combination of butternut squash, apple, and sausage with a hint of cinnamon creates a uniquely delicious flavor profile.

Ingredients:

• 1 lb breakfast sausage
• 1 medium butternut squash, peeled and diced
• 1 apple, diced
• 1 onion, chopped
• 1 teaspoon cinnamon
• Salt and pepper to taste

Instructions:

1. Cook sausage in a large skillet until browned. Remove from skillet and set aside.
2. In the same skillet, add butternut squash, apple, and onion. Cook until squash is tender.
3. Return sausage to skillet and stir in cinnamon, salt, and pepper.

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Tex-Mex Sweet Potato Hash

Protein: 18g per serving | Prep: 15 min | Cook: 20 min

This flavorful hash is packed with protein and fiber. The combination of ground turkey, sweet potatoes, and black beans creates a satisfying meal that’s perfect for any time of day.

Ingredients:

• 1 lb ground turkey
• 2 medium sweet potatoes, diced
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (10 oz) diced tomatoes with green chiles
• 1 teaspoon chili powder
• 1/2 teaspoon cumin

Instructions:

1. Cook ground turkey in a large skillet until browned.
2. Add sweet potatoes and cook until tender.
3. Stir in black beans, diced tomatoes, chili powder, and cumin. Cook until heated through.

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Sweet Potato Hash with Sausage

Protein: 15g per serving | Prep: 10 min | Cook: 20 min

This simple hash is a versatile recipe that works equally well for breakfast, lunch, or dinner. The natural sweetness of the sweet potatoes pairs beautifully with savory sausage.

Ingredients:

• 1 lb breakfast sausage
• 2 medium sweet potatoes, diced
• 1 onion, chopped
• 1 bell pepper, chopped

Instructions:

1. Cook sausage in a large skillet until browned.
2. Add sweet potatoes, onion, and bell pepper. Cook until vegetables are tender.

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Breakfast Pizza with Hash Brown Crust

Protein: 19g per serving | Prep: 15 min | Cook: 30 min

This creative breakfast pizza uses hash browns as the crust, creating a crispy, satisfying base for eggs, cheese, and your favorite breakfast meats.

Ingredients:

• 1 (20 oz) bag refrigerated shredded hash browns
• 1 cup shredded cheddar cheese
• 6 eggs, beaten
• 1/2 cup cooked, crumbled bacon or sausage

Instructions:

1. Preheat oven to 425°F (220°C). Press hash browns into a greased 12-inch pizza pan to form a crust.
2. Bake for 20-25 minutes until golden brown.
3. Top with cheese, eggs, and bacon or sausage.
4. Bake for another 5-10 minutes until eggs are set.

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Tater Tot Breakfast Casserole

Protein: 25g per serving | Prep: 15 min | Cook: 45 min

This hearty breakfast casserole is perfect for feeding a crowd or meal prepping for the week. The crispy tater tots on top add a delightful texture contrast to the creamy egg filling.

Ingredients:

• 1 lb breakfast sausage
• 1 (32 oz) bag frozen tater tots
• 12 eggs, beaten
• 1 cup shredded cheddar cheese

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Cook sausage in a skillet until browned, then drain excess fat.
3. Layer tater tots, sausage, and cheese in the baking dish.
4. Pour eggs over the top.
5. Bake for 40-45 minutes until eggs are set.

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Week 4 Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Apricot Basil Breakfast Meatballs	Leftover Tater Tot Casserole	Eggs Benedict Casserole
Tuesday	Protein Smoothie	Leftover Eggs Benedict Casserole	Biscuits and Gravy Casserole
Wednesday	Cottage Cheese Egg Bites	Leftover Biscuits and Gravy Casserole	Sheet Pan Chicken Bacon Ranch
Thursday	Greek Yogurt with Berries and Nuts	Leftover Sheet Pan Chicken Bacon Ranch	Easy Crock Pot Pork Roast with Potatoes & Carrots
Friday	Sausage Hash Brown Egg Muffins	Leftover Crock Pot Pork Roast	Indian Butter Chicken (Murgh Makhani)
Saturday	Sweet Potato Breakfast Casserole	Leftover Indian Butter Chicken	Sheet Pan Pork Tenderloin Dinner
Sunday	Protein Pancakes (No Banana)	Leftover Sheet Pan Pork Tenderloin	Easy Beef Stroganoff

Week 4 Recipes

Eggs Benedict Casserole

Protein: 24g per serving | Prep: 20 min | Cook: 45 min

This casserole captures all the iconic flavors of eggs Benedict in an easy-to-make format. The homemade hollandaise sauce elevates this dish to brunch-worthy status.

Ingredients:

• 8 slices gluten-free bread, cubed
• 1 lb Canadian bacon, chopped
• 8 large eggs
• 2 cups milk (or unsweetened almond milk)
• For the hollandaise sauce:
• 3 egg yolks
• 1 tablespoon lemon juice
• 1/2 cup melted butter (or ghee)

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Layer bread cubes and Canadian bacon in the baking dish.
3. Whisk together eggs and milk, then pour over bread and bacon.
4. Bake for 35-45 minutes until eggs are set.
5. While casserole bakes, prepare hollandaise sauce. Combine egg yolks and lemon juice in a blender. With blender running, slowly pour in melted butter until sauce is thick and creamy.
6. Serve casserole with hollandaise sauce.

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Biscuits and Gravy Casserole

Protein: 20g per serving | Prep: 15 min | Cook: 30 min

This comforting casserole brings together two breakfast favorites in one easy dish. The flaky biscuits bake right on top of the creamy sausage gravy.

Ingredients:

• 1 lb breakfast sausage
• 1/4 cup gluten-free all-purpose flour
• 2 cups milk (or unsweetened almond milk)
• 1 can (16.3 oz) refrigerated gluten-free biscuits

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cook sausage in a skillet until browned. Stir in flour and cook for 1 minute.
3. Gradually whisk in milk. Bring to a simmer and cook until gravy has thickened.
4. Pour gravy into a baking dish and top with biscuits.
5. Bake for 20-25 minutes until biscuits are golden brown.

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Additional Simple Recipes for Variety

Protein Smoothie

Protein: 25-30g per serving | Prep: 5 min

This versatile smoothie recipe can be customized with your favorite fruits and flavors. It’s perfect for busy mornings when you need a quick, nutritious breakfast.

Ingredients:

• 1 scoop vanilla or chocolate protein powder (whey or plant-based)
• 1 cup unsweetened almond milk
• 1/2 cup frozen berries
• 1 tablespoon almond butter
• Handful of spinach (optional)
• Ice cubes as needed

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Adjust consistency with more milk or ice as needed.

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Greek Yogurt with Berries and Nuts

Protein: 20-25g per serving | Prep: 5 min

This simple breakfast is packed with protein, healthy fats, and antioxidants. It’s endlessly customizable based on your favorite toppings.

Ingredients:

• 1 cup full-fat plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 2 tablespoons chopped nuts (almonds, walnuts, or pecans)
• Optional: 1 teaspoon honey or a sprinkle of cinnamon

Instructions:

1. Place Greek yogurt in a bowl.
2. Top with berries and nuts.
3. Drizzle with honey or sprinkle with cinnamon if desired.

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Asian Chicken Salad with Peanut Dressing

Protein: 36g per serving | Prep: 20 min

This vibrant salad is loaded with vegetables and protein. The creamy peanut dressing is so delicious, you’ll want to make extra to keep on hand.

Ingredients:

• 2 cups cooked chicken, shredded
• 4 cups mixed salad greens
• 1 cup shredded purple cabbage
• 1 red bell pepper, thinly sliced
• 1 carrot, julienned
• 1/4 cup chopped cilantro
• For the dressing:
• 3 tablespoons natural peanut butter
• 2 tablespoons coconut aminos or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon grated fresh ginger
• Water to thin as needed

Instructions:

1. Combine chicken, greens, cabbage, bell pepper, carrot, and cilantro in a large bowl.
2. Whisk together all dressing ingredients, adding water to reach desired consistency.
3. Pour dressing over salad and toss to combine.

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Buffalo Chicken Egg Muffins

Protein: 22g per 3 muffins | Prep: 15 min | Cook: 20 min

These spicy egg muffins are perfect for meal prep. The buffalo chicken flavor makes them exciting enough to look forward to all week.

Ingredients:

• 12 large eggs
• 1 cup cooked chicken, shredded
• 1/4 cup buffalo sauce
• 1/4 cup diced celery
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin.
2. Toss shredded chicken with buffalo sauce.
3. Whisk eggs in a large bowl and season with salt and pepper.
4. Divide buffalo chicken and celery among muffin cups.
5. Pour egg mixture over chicken and celery.
6. Bake for 18-20 minutes until eggs are set.

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Sausage Hash Brown Egg Muffins

Protein: 21g per 3 muffins | Prep: 15 min | Cook: 25 min

These hearty egg muffins feature a base of crispy hash browns, making them extra satisfying. They store well and can be eaten cold or reheated.

Ingredients:

• 12 large eggs
• 1 cup shredded hash browns
• 1/2 lb breakfast sausage, cooked and crumbled
• 1/2 cup diced bell peppers
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C) and grease a 12-cup muffin tin.
2. Divide hash browns, sausage, and bell peppers among muffin cups.
3. Whisk eggs and season with salt and pepper.
4. Pour egg mixture over ingredients in muffin cups.
5. Bake for 22-25 minutes until eggs are set and lightly golden.

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Sweet Potato Breakfast Casserole

Protein: 24g per serving | Prep: 20 min | Cook: 45 min

This veggie-packed casserole is perfect for meal prep or feeding a crowd. The combination of sweet potatoes, sausage, and eggs creates a balanced, satisfying meal.

Ingredients:

• 1 lb breakfast sausage
• 2 medium sweet potatoes, diced
• 1 bell pepper, diced
• 1 red onion, diced
• 2 cups fresh spinach
• 12 large eggs
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Cook sausage in a large skillet until browned. Remove and set aside.
3. In the same skillet, cook sweet potatoes until tender. Add bell pepper, onion, and spinach. Cook until vegetables are softened.
4. Combine cooked sausage and vegetables in the baking dish.
5. Whisk eggs and season with salt and pepper. Pour over sausage and vegetables.
6. Bake for 35-40 minutes until eggs are set.

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Ham and Cheese Breakfast Casserole

Protein: 25g per serving | Prep: 15 min | Cook: 45 min

This casserole is like a cross between a baked pancake and an omelet. It’s dreamy good for breakfast, brunch, or even dinner.

Ingredients:

• 8 large eggs
• 1 cup milk (or unsweetened almond milk)
• 1/2 cup gluten-free all-purpose flour
• 1 teaspoon baking powder
• 2 cups diced ham
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Whisk together eggs, milk, flour, and baking powder until smooth.
3. Stir in ham and cheese. Season with salt and pepper.
4. Pour mixture into prepared baking dish.
5. Bake for 40-45 minutes until puffed and golden.

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Protein Pancakes (No Banana)

Protein: 18g per 3 pancakes | Prep: 10 min | Cook: 15 min

These protein-rich pancakes are fluffy and delicious without any banana. They’re perfect for making ahead and reheating throughout the week.

Ingredients:

• 1 cup gluten-free all-purpose flour
• 1 scoop vanilla protein powder
• 1 teaspoon baking powder
• 2 large eggs
• 3/4 cup milk (or unsweetened almond milk)
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract

Instructions:

1. Whisk together flour, protein powder, and baking powder in a bowl.
2. In another bowl, whisk together eggs, milk, maple syrup, and vanilla.
3. Pour wet ingredients into dry ingredients and stir until just combined.
4. Heat a griddle or skillet over medium heat and lightly grease.
5. Pour 1/4 cup batter for each pancake. Cook until bubbles form on surface, then flip and cook until golden.

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Protein Waffles

Protein: 17g per serving | Prep: 10 min | Cook: 15 min

These protein waffles are crispy on the outside and fluffy on the inside. Make a batch and freeze them for quick breakfasts throughout the week.

Ingredients:

• 1 cup gluten-free all-purpose flour
• 1 scoop vanilla protein powder
• 1 teaspoon baking powder
• 2 large eggs
• 3/4 cup milk (or unsweetened almond milk)
• 2 tablespoons melted coconut oil
• 1 teaspoon vanilla extract

Instructions:

1. Preheat waffle iron according to manufacturer’s instructions.
2. Whisk together flour, protein powder, and baking powder.
3. In another bowl, whisk together eggs, milk, coconut oil, and vanilla.
4. Pour wet ingredients into dry ingredients and stir until just combined.
5. Pour batter into waffle iron and cook according to manufacturer’s instructions.

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Baked Vanilla Protein Oatmeal

Protein: 16g per serving | Prep: 10 min | Cook: 35 min

This baked oatmeal is like a healthier version of dessert for breakfast. It’s perfect for meal prep and can be customized with your favorite toppings.

Ingredients:

• 2 cups gluten-free rolled oats
• 1 scoop vanilla protein powder
• 2 tablespoons chia seeds
• 2 tablespoons ground flaxseed
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 2 large eggs
• 1 cup plain Greek yogurt
• 1 1/2 cups milk (or unsweetened almond milk)
• 1/4 cup maple syrup
• 2 tablespoons almond butter

Instructions:

1. Preheat oven to 350°F (175°C) and grease a 9×9-inch baking dish.
2. Mix together oats, protein powder, chia seeds, flaxseed, baking powder, and cinnamon.
3. In another bowl, whisk together eggs, Greek yogurt, milk, maple syrup, and almond butter.
4. Pour wet ingredients into dry ingredients and stir to combine.
5. Pour mixture into prepared baking dish.
6. Bake for 30-35 minutes until set and lightly golden.

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Chai Spice Protein Breakfast Cookies

Protein: 15g per cookie | Prep: 15 min | Cook: 15 min

These large, hand-held cookies make a delicious grab-and-go breakfast. The chai spice blend gives them a warm, comforting flavor.

Ingredients:

• 2 cups gluten-free rolled oats
• 1 scoop vanilla protein powder
• 1 teaspoon baking powder
• 2 teaspoons chai spice blend (or cinnamon, ginger, cardamom, and cloves)
• 1/2 cup natural peanut butter
• 1/4 cup maple syrup
• 1 ripe banana, mashed
• 1/4 cup plain Greek yogurt
• 1 large egg

Instructions:

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mix together oats, protein powder, baking powder, and chai spices.
3. In another bowl, mix together peanut butter, maple syrup, banana, Greek yogurt, and egg.
4. Pour wet ingredients into dry ingredients and stir to combine.
5. Scoop large portions of dough onto prepared baking sheet (about 6 cookies).
6. Flatten slightly and bake for 12-15 minutes until lightly golden.

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Meal Prep Breakfast Burritos

Protein: 21g per burrito | Prep: 20 min | Cook: 30 min

These freezer-friendly breakfast burritos are perfect for busy mornings. Just grab one from the freezer and reheat for a quick, satisfying breakfast.

Ingredients:

• 1 lb breakfast sausage
• 1 bell pepper, diced
• 1 onion, diced
• 12 large eggs, scrambled
• 1 cup shredded cheddar cheese
• 8 large gluten-free tortillas

Instructions:

1. Cook sausage in a large skillet until browned. Add bell pepper and onion. Cook until vegetables are softened.
2. Scramble eggs in another skillet.
3. Divide sausage mixture, eggs, and cheese among tortillas.
4. Roll up burritos, tucking in sides as you roll.
5. Wrap individually in foil and freeze for up to 3 months. Reheat in microwave or oven.

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Make-Ahead Freezer Breakfast Sandwiches

Protein: 18g per sandwich | Prep: 20 min | Cook: 25 min

These breakfast sandwiches are a lifesaver for busy mornings. Make a big batch and freeze them for quick, protein-packed breakfasts all month long.

Ingredients:

• 8 gluten-free English muffins or bagels, split
• 8 large eggs
• 8 slices cheese (cheddar, American, or your favorite)
• 8 breakfast sausage patties or slices of Canadian bacon

Instructions:

1. Preheat oven to 350°F (175°C).
2. Cook sausage patties according to package directions.
3. Whisk eggs and pour into a greased 9×13-inch baking dish. Bake for 15-20 minutes until set. Cut into 8 squares.
4. Toast English muffins or bagels.
5. Assemble sandwiches with egg, cheese, and sausage.
6. Wrap individually in parchment paper and freeze. Reheat in microwave for 1-2 minutes.

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Cottage Cheese Egg Bake

Protein: 21g per serving | Prep: 10 min | Cook: 35 min

This creamy, tender egg bake is naturally gluten-free and low-carb. The cottage cheese adds extra protein and creates a wonderfully creamy texture.

Ingredients:

• 12 large eggs
• 2 cups cottage cheese
• 1/2 cup shredded cheddar cheese
• 1/4 cup chopped green onions
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C) and grease a 9×13-inch baking dish.
2. Whisk together eggs and cottage cheese until well combined.
3. Stir in cheddar cheese and green onions. Season with salt and pepper.
4. Pour mixture into prepared baking dish.
5. Bake for 30-35 minutes until set and lightly golden.

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Sausage Egg Bake

Protein: 18g per serving | Prep: 15 min | Cook: 40 min

This versatile breakfast casserole can be customized with whatever vegetables and meats you have on hand. It’s also easy to make dairy-free and Whole30 compatible.

Ingredients:

• 1 lb breakfast sausage
• 1 bell pepper, diced
• 1 onion, diced
• 2 cups fresh spinach
• 12 large eggs
• 1/2 cup milk or unsweetened almond milk (optional)
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Cook sausage in a large skillet until browned. Add bell pepper and onion. Cook until softened. Stir in spinach until wilted.
3. Spread sausage mixture in prepared baking dish.
4. Whisk together eggs and milk (if using). Season with salt and pepper.
5. Pour egg mixture over sausage. Sprinkle with cheese if using.
6. Bake for 35-40 minutes until eggs are set.

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Sheet Pan Eggs with Cottage Cheese

Protein: 15g per serving | Prep: 10 min | Cook: 20 min

These sheet pan eggs are perfect for feeding a crowd or meal prepping for the week. The cottage cheese makes them extra fluffy and protein-rich.

Ingredients:

• 12 large eggs
• 1 cup cottage cheese
• 1/2 cup diced bell peppers
• 1/2 cup diced tomatoes
• 1/4 cup chopped green onions
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C) and grease a rimmed baking sheet.
2. Whisk together eggs and cottage cheese until smooth.
3. Stir in bell peppers, tomatoes, and green onions. Season with salt and pepper.
4. Pour mixture onto prepared baking sheet.
5. Bake for 18-20 minutes until eggs are set.

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Mushroom Frittata with Feta

Protein: 15g per serving | Prep: 10 min | Cook: 25 min

This savory frittata is like a skillet omelet that’s perfect for using up leftover vegetables. The feta cheese adds a tangy, creamy element.

Ingredients:

• 8 large eggs
• 1/4 cup milk (or unsweetened almond milk)
• 2 cups sliced mushrooms
• 1 cup fresh spinach
• 1/2 cup crumbled feta cheese
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in an oven-safe skillet over medium heat. Add mushrooms and cook until softened. Add spinach and cook until wilted.
3. Whisk together eggs and milk. Season with salt and pepper.
4. Pour egg mixture over vegetables in skillet. Sprinkle with feta cheese.
5. Transfer skillet to oven and bake for 20-25 minutes until eggs are set.

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Apricot Basil Breakfast Meatballs

Protein: 26g per serving | Prep: 15 min | Cook: 20 min

These sweet and savory breakfast meatballs are naturally gluten-free, grain-free, egg-free, and dairy-free. They’re perfect for meal prep and freeze beautifully.

Ingredients:

• 1.5 lbs ground turkey or chicken
• 1/2 cup dried apricots, finely chopped
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Combine all ingredients in a large bowl and mix until just combined.
3. Roll mixture into 1.5-inch meatballs and place on prepared baking sheet.
4. Bake for 18-20 minutes until cooked through.

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Tips for Success

To get the most out of this 28-day meal plan, consider these helpful strategies:

Meal Prep: Set aside a few hours each week to prepare ingredients or complete recipes in advance. Chop vegetables, cook proteins, and portion out meals to make weeknight cooking faster and easier.

Batch Cooking: Many of the slow cooker and casserole recipes in this plan make large portions. Consider doubling recipes and freezing half for future weeks.

Flexibility: While the meal plan is structured, feel free to swap meals around based on your schedule, preferences, or what ingredients you have on hand. The key is maintaining the high-protein, low-carb, gluten-free principles.

Hydration: Remember to drink plenty of water throughout the day, especially when increasing protein intake. Adequate hydration supports the kidneys in processing protein byproducts. [1]

Listen to Your Body: Pay attention to how you feel on this meal plan. If you’re very active or have higher protein needs, consider adding protein-rich snacks like hard-boiled eggs, Greek yogurt, or nuts between meals.

Variety: While this plan provides 28 days of meals, you can continue cycling through your favorite recipes or exploring new high-protein options to keep things interesting.

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Conclusion

Congratulations on taking the first step toward a healthier, more energized 2026! This comprehensive 28-day high-protein meal plan provides you with everything you need to succeed: structured meal plans, full recipes, and the flexibility to adapt to your lifestyle. Every recipe is designed to be gluten-free, low-carb, whole foods-based, and simple to prepare, making it easy to stick with your health goals even on the busiest days.

Remember that sustainable change comes from consistency, not perfection. If you miss a day or need to adjust the plan, simply get back on track with the next meal. The recipes in this plan are designed to be delicious and satisfying, so you’ll actually look forward to eating healthy. As you progress through the 28 days, pay attention to how you feel—you may notice increased energy, better satiety, improved body composition, and an overall sense of well-being.

Whether you’re starting this plan on January 2nd or any other day of the year, you’re making an investment in your health that will pay dividends for years to come. Here’s to a healthier, stronger, more vibrant you!

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References

[1]: UCLA Health. (2025, September 9). How much protein do you really need? Retrieved from https://www.uclahealth.org/news/article/how-much-protein-do-you-really-need

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About the Author

This meal plan was created by Manus AI, combining nutritional research with practical meal planning strategies to help you achieve your health goals in 2026.