Hit your protein target with real food
102 everyday foods ranked by protein, a 30-gram meal cheat sheet, a 7-day high-protein meal plan and a grocery list. Know what to eat without logging every bite.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 26-page printable guide to keep on the fridge or on your phone.
Six food lists with protein, calories and serving size, each food rated Lean, Solid or Booster.
20 easy combos, plus 8 vegetarian meals, 10 breakfasts and 20 snacks under 200 calories.
A week of high-protein eating at 115 to 140 g a day, with a grocery list.
Your protein target chart, a weekly tracker, a meal planner, a 28-day habit tracker and a fridge poster.
A look inside: the protein target chart, food lists, cheat sheet, 7-day plan and trackers.
How to use it
Three steps, and most of the work takes one evening.
Page 4 shows your daily protein target and how much to aim for at each meal.
Tick the foods you enjoy on the six lists, then build meals with the 30-gram cheat sheet.
Follow the 7-day plan, then tick off one small protein habit a day for 28 days.
Made for you if…
- You want more protein but don’t know where to start
- You don’t want to log every bite in an app
- You like simple lists you can print
- You want meal and snack ideas that fit real life
- You want honest numbers, not hype
Daily coaching emails come with it
After you order, you get one short email from me each day for 28 days. Each one matches a habit on your tracker, with a simple how-to and a meal idea.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
The High-Protein Food Guide
$9.99- 26-page printable guide
- 102 foods ranked by protein
- US Letter and A4 versions
- 28 days of coaching emails
Get the food guide →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
How much protein do I need?
Page 4 has a chart by body weight at 0.8, 1.2 and 1.6 g per kg, plus a per-meal number. If you have kidney disease or another medical condition, ask your doctor first.
Do I need protein powder?
No. The guide is built on everyday foods. Page 21 shows how to read labels and pick a powder if you want one.
Is it vegetarian-friendly?
Yes. There is a full beans, lentils and soy list, and 8 vegetarian meals with about 30 g of protein each.
Does it work with the Protein & Macro Tracker?
Yes. The tracker uses the same six food groups and Lean, Solid and Booster ratings, so the two work hand in hand. You can add the tracker for $5 at checkout.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
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