7 days of 130g+ protein, 1600-2000 Kcal (August 9, 2026)
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This week I sat down and built the whole thing. Seven days. 21 meals. Two short prep sessions instead of cooking from scratch every night.
Every day lands between 1,600 and 2,000 calories with 130g+ of protein — enough to keep you full, keep your energy steady, and still leave room for the foods you actually enjoy.
Here's how it's structured so it doesn't take over your life:
- Two prep sessions carry the week. Sunday sets up Days 1 through 4. A quick midweek refresh sets up Days 5 through 7.
- Breakfasts are grab-and-go. Overnight oats jars plus two 15-minute savory bowls.
- Snacks are batch or 5-minute. One tray of protein bars carries most of the week.
