7 Days of 130g+ Protein, for Two People (1600-2000 kcal)

I have had so many messages asking for a meal plan for two. So here it is.

130g of protein a day, for two people. Two prep sessions, and dinners that last more than one night.

Every breakfast and lunch is prepped ahead. Dinners are cooked once and eaten again.

One tray of protein bars covers the snacks for six days. The numbers on each day are one person's portion.

Nothing sits in the fridge longer than four days.

Want fewer calories? Skip the snack. Without the bar, every day lands at about 1,600 to 1,820 kcal, and there is a full note on that at the bottom.

Here is how it is structured so it does not take over your life:

• Breakfast and lunch are always prepped. Two servings a day, made Sunday or Thursday. Nothing to cook on a weekday morning or at noon.
• Dinner is cooked twice a week, not seven times. Monday you make a fresh sheet pan. Tuesday you cook the orzo bake, and it covers three nights.
• The back half runs itself. The crockpot pesto covers Friday and Saturday. Sunday is one recipe for both lunch and dinner.
• Want to cook your own dinner some nights? Go for it. Whatever the plan had that night becomes leftovers. Handy if either of you wants seconds, or an extra lunch the next day.
• Every dinner gets a simple greens side. Two cups of mixed greens, cherry tomatoes, two teaspoons of olive oil, a squeeze of lemon. About 110 kcal per person, already counted in every day's total.

A taste of the week

Day 2 · Dinner

Greek Chicken Orzo Bake

Day 5 · Dinner

Crockpot Pesto Chicken