Back to School 7-Day Protein Meal Plan (129g/day, Zero Stress)
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1,701kcal per day, on average (Mon–Sat)
129gprotein per day, on average (Mon–Sat)
2prep sessions
17recipes
4
This plan feeds 4 people.2 adults and 2 children. Scale the recipes up or down to fit your own household.
Back to school means back to chaos. Early alarms, packed lunches, after school pickups, and somehow you are supposed to feed yourself too.
This is the family version of the plan: two adults and two kids, four different rhythms. Breakfast and snacks are shared by the whole household, lunch is just for the two of you since the kids eat at school, and dinner is always cooked fresh for everyone at the table.
Here is how it is structured so it does not take over your life:
- Lunch is adults only. Meal-prep batches are made at full recipe yield. Extra servings are there for your partner "sometimes"; that is the built-in buffer, not every serving is guaranteed eaten.
- Snacks and breakfast are shared. The numbers on each day are your own tracked portion; batches are scaled up so there is enough for everyone.
- Dinner is always fresh, never meal-prepped. Two nights you cook a double batch, so the next night is a reheat instead of a second fresh cook.
A taste of the week
Day 1 · Dinner
Day 2 · Dinner
