14-Day Nutrition Plan
High Protein
Maintenance calories. Protein leads every plate.
High Protein doesn't ask you to eat less. It asks you to eat exactly enough — with protein doing more of the work than it currently is.
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Recipes
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Kcal/day avg
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Protein/day avg
High Protein is the file for the days that aren’t about cutting or bulking — just eating properly. Fourteen unique breakfasts, lunches and dinners, five snacks and three drinks, all built from a standard UK supermarket shop with full macros, timings and method on every page.
Nothing here is complicated. It’s consistent, high-quality meals engineered to hold your weight steady while pushing protein high enough to actually build and hold onto muscle — for as long as you need to run it.
Who it's for
This plan is built for you if
- You're happy with your current weight and want to stop losing muscle to inconsistent eating
- You train hard enough that recovery depends on hitting protein, not just calories
- You want 14 days of meals that don't repeat, so "boring" stops being an excuse to fall off
What's included
Your nutrition targets
Daily averages this file is built around, calibrated for an active adult around 75kg. Use these ratios as a start point and adjust portion sizes against your own numbers and progress.
2300
Kcal / day
160g
Protein
210g
Carbs
75g
Fat
Goal — Maintain bodyweight, maximise protein synthesis, train hard and recover properly.
FAQ
Before you start
These targets are calibrated for ~75kg — what if that's not me?
Use the ratios as your start point and adjust portion sizes up or down against your own numbers and how you're progressing. The structure holds regardless of bodyweight.
Can I swap meals around during the 14 days?
Yes — swap meals of the same type on a day-for-day basis. Keep breakfasts as breakfasts and dinners as dinners so the daily macros stay on target.
What if I have dietary restrictions?
Every recipe carries dietary badges — vegetarian, vegan, gluten-free, dairy-free, contains nuts, high-protein, low-carb, low-fat — so you can see at a glance what fits before you shop.
Do I have to eat the snack and drink every day?
No. Daily totals cover breakfast, lunch and dinner only. Add one snack most days and a drink when it suits your training — both are optional extras with their own macros listed.
High Protein — £14.99
Fourteen days, fifty recipes, no repeats. Full macros and method on every page.
Delivered as a PDF after checkout. Questions first? Contact Coach TJ.
High Protein · £14.99