December 5, 2025
Use a compact grocery shortlist and plug-and-play 15-minute templates to hit your protein goals all week with minimal prep and zero decision fatigue.
Stock 12 versatile, protein-dense staples that cover breakfast, lunch, and dinner.
Use 15-minute meal templates to assemble 40–60 g protein meals fast.
Batch-cook two anchor proteins; mix with shelf-stable items to save time.
Default portions and swaps make the system work for omnivore, vegetarian, and budget needs.
This shortlist prioritizes protein density per serving, versatility across meals, minimal prep time, good shelf life, and budget-friendliness. Each item has clear protein numbers and practical use cases so you can build balanced, high-protein meals quickly without complex recipes.
A small, repeatable list simplifies shopping and planning, ensures consistent protein intake, reduces waste, and cuts weeknight stress. It’s the fastest way to turn good intentions into reliable habits.
Fast, budget-friendly complete protein. Scramble, boil, or bake into frittatas. Pairs with wraps, beans, or greens for balanced meals.
Great for
High protein dairy that doubles as a base for bowls, dips, and creamy sauces. Mix with fruit or savory herbs.
Great for
Anchor proteins (chicken, ground meat, tofu/tempeh) do the heavy lifting; dairy and legumes fill gaps to consistently reach 40–60 g per meal.
Shelf-stable items (canned fish, beans, protein powder) reduce emergency takeout by guaranteeing fast meal assembly when fresh options run low.
Default portions remove guesswork: aim for ~150 g cooked meat or 200 g tofu plus a legume or dairy to reliably hit targets.
Versatility beats variety: fewer staples, more combinations. The same ingredients produce wraps, bowls, salads, and stir-fries with minimal prep.
Plan your week in 15 minutes: 1) Pick two anchor proteins to batch-cook. 2) Map 3 breakfasts, 4 lunches, 4 dinners using the templates below. 3) Set default portions (e.g., 150 g meat or 200 g tofu + legume or dairy). 4) Note quick sauces and frozen veg. 5) Shop once using the shortlist.
This reduces planning time to minutes while protecting consistency. You’re deciding structure and portions up front, so daily meals become assembly, not cooking projects.
1 cup Greek yogurt + 1 scoop protein powder + fruit + nuts or seeds. Sweet or savory with herbs and cucumber.
Great for
1 cup cottage cheese + berries + drizzle of nut butter; optional extra: 2 egg scramble on the side.
Great for
Frequently Asked Questions
A practical range is 1.2–2.0 g per kg body weight, adjusted for goals and preferences. Hitting 30–50 g per meal using these templates makes that target easier without tracking every ingredient.
Lean on tofu, tempeh, lentils, beans, and high-protein wraps. Add protein powder to breakfasts. Combine plant proteins to reliably reach 35–50 g per meal (e.g., tofu + lentils, beans + tempeh).
Choose two anchor proteins (e.g., chicken and ground turkey). Season simply, cook 3–4 portions each, and refrigerate. Pair with canned beans, yogurt, and wraps for rapid assembly all week.
Prioritize eggs, canned fish, beans, and lentils; buy family packs of chicken or turkey to freeze. Use frozen vegetables and pantry sauces. The shortlist minimizes waste by repeating ingredients.
Default to no-cook options (yogurt bowls, canned fish wraps), pre-washed greens, and frozen veg. Keep a set of quick sauces (pesto, sriracha-yogurt, soy-ginger) to add flavor in seconds.
Save this 12-staple shortlist, pick two anchor proteins, and map your week using the 15-minute templates. With default portions and simple sauces, you’ll hit protein targets and enjoy stress-free meals all week.
Track meals via photos, get adaptive workouts, and act on smart nudges personalised for your goals.
AI meal logging with photo and voice
Adaptive workouts that respond to your progress
Insights, nudges, and weekly reviews on autopilot
Thick, versatile dairy for bowls, spreads, and blends. Adds protein to wraps and salads without cooking.
Great for
Lean, adaptable anchor protein. Season simply and batch-cook to cover multiple lunches and dinners.
Great for
Shelf-stable, ready in minutes. Great for salads, wraps, and bowls; mix with yogurt for a high-protein dressing.
Great for
Quick-cooking protein for tacos, meatballs, or stir-fries. Season once, repurpose all week.
Great for
Savory, versatile plant protein. Crisp in a pan or bake; absorbs sauces well and pairs with lentils or beans.
Great for
Hearty fermented soy with great texture. Slice and pan-sear for bowls or sandwiches.
Great for
High-fiber, budget base that boosts protein in bowls, soups, and salads. Cooks quickly or use pre-cooked packs.
Great for
Shelf-stable protein and fiber. Rinse and toss into bowls, wraps, or quick stews.
Great for
A fast add-on to hit targets without cooking. Stir into yogurt, oats, or shakes to round out meals.
Great for
Simple structure for handheld meals. Adds extra protein while making bowls portable.
Great for
3 eggs scrambled + high-protein tortilla + sautéed or frozen vegetables; finish with yogurt-based sauce.
Great for
1 can tuna + 1 cup rinsed chickpeas + herbs + lemon + olive oil; optional yogurt for creaminess.
Great for
150 g cooked chicken + 1/2 cup cottage cheese + crunchy veg in a high-protein tortilla; quick hot sauce or pesto.
Great for
150 g tempeh seared + 3/4 cup cooked lentils + mixed veg + tahini-lemon or soy-ginger drizzle.
Great for
150 g cooked turkey + 1/2 cup beans + high-protein tortillas; finish with salsa and yogurt-lime crema.
Great for
1 can salmon mixed with Greek yogurt, herbs, and lemon + crunchy veg in a high-protein wrap.
Great for
200 g crisped tofu + frozen mixed veg + quick sauce (soy, garlic, chili) over warm lentils or beans.
Great for
150 g cooked chicken + 1 cup beans + greens + spoon of pesto; add cottage cheese for extra protein.
Great for
