Four weeks of high-protein meals, planned and prepped for you
31 real recipes, four weekly menus with grocery lists, and a Sunday prep plan that has your lunches ready for the week. Most dinners take 15 to 40 minutes.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 57-page printable plan with the cooking, shopping and protein math done for you.
Each with a photo and its macros, plus 3 bonus swap-ins.
Daily protein totals and grocery lists sorted by store section.
Step-by-step prep, so your lunches for Days 1 to 4 are done.
A 28-day protein tracker, weekly check-ins and a blank planner for week 5 and beyond.
A look inside: the Week 1 grocery list and Sunday prep plan.
How each week works
One prep day, six dinners, zero guesswork.
Make one meal-prep recipe for your lunches, plus a few small jobs that speed up the week.
Lunch is already packed. Dinner takes 15 to 40 minutes on most nights.
Dinner leftovers become the next day’s lunch, and you get a night off.
Made for you if…
- You want more protein without living on shakes
- You are tired of deciding what to cook every night
- You like to prep once and coast through the week
- You cook for yourself or for a family
- You want real food with real numbers
Daily coaching emails come with it
After you order, you get one short email from me each day for all 28 days, with that day’s focus and one simple tip.
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.
28-Day High-Protein Meal Plan
$9.99- 57-page printable meal plan
- 31 recipes with macros
- US Letter and A4 versions
- 28 days of coaching emails
Get the meal plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
How much protein will I get?
Lunch and dinner alone give you about 72 to 108 g a day. Page 4 helps you find your own target, and page 5 has quick breakfast and snack ideas to close the gap.
Do I have to count calories?
No. Every recipe lists its protein and calories, and the menus add them up for you.
I cook for my family. Does it work?
Yes. Most recipes serve 4, so everyone eats. Cooking for one? Extra portions go in the freezer.
Is this a medical or weight-loss diet?
No. It is a meal plan for general nutrition education. If you are pregnant or have kidney disease or another medical condition, check with your doctor before changing how much protein you eat.
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.
34 real recipes, grocery lists by aisle and Sunday prep guides. $9.99.
See what’s inside →28-Day Keto Meal Plan34 real keto recipes with net carbs, grocery lists and prep plans. $9.99.
See what’s inside →The High-Protein Food Guide102 foods ranked by protein, a 30-gram meal cheat sheet and a 7-day plan. $9.99.
See what’s inside →The Protein & Macro TrackerA Google Sheets and Excel tracker that sets your targets and does the protein math. $9.99.
See what’s inside →Back to the shop · coachluke.com · coach@coachluke.com