Your Exclusive 7 - Day High Protein Meal Plan !
This program is specifically designed to build and support lean muscle, fueling your body with 150+ grams of protein per day and a satisfying high-protein snack to help maximize recovery, strength, and performance. You’ll enjoy three protein-packed meals plus a snack each day, carefully portioned to deliver an average of ~2,275 calories per day (calculated across all days of our rotating weeks). This balanced calorie range supports muscle growth, training demands, and sustained energy—without the guesswork.
Each meal is thoughtfully crafted to support muscle repair, strength gains, and overall wellness, helping you stay full longer and consistently hit your protein targets. Whether your focus is building muscle, maintaining strength, or improving body composition, this plan keeps you fueled and on track.
Our rotating 4-week menu delivers variety and consistency, so you can start anytime and stick with it easily. Commit for 5 weeks and feel the difference in your strength, recovery, energy, and results.
Be sure to download our PDF guide for helpful tips and additional information to get the most out of your plan.
Meals in this plan are not customizable. Each meal has been carefully designed by our fitness and nutrition team to ensure optimal protein intake and balanced nutrition.
Rotation Menu 3 of 4
Day 1
Breakfast
Sausage Party
31g Protein
House made chicken apple sausages served over our Tex Mex golden potato & veggie hash with honey mustard aioli
Ground chicken, olive oil, Spanish onion, apples, sage, organic raw coconut sugar, fennel seed, salt, black pepper, dijon mustard, white vinegar, cayenne pepper, honey, light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), zucchini, golden potatoes, corn, black beans, Roma tomato, parsley, tex Mex seasonings, herbs & spices
Lunch
Teriyaki Chicken
54g Protein
Tender Rossdown chicken breast sautéed in our house made ginger-tamari teriyaki sauce with broccoli, green onion and sesame seeds over white jasmine rice
Rossdown Halal Chicken breast, house made teriyaki sauce (gluten free tamari, filtered water, honey, organic raw coconut sugar, rice vinegar, sesame oil, fresh ginger, garlic, cornstarch), white rice, broccoli, green onion, sesame seeds
Snack
Breaky a Go-Go
18g Protein
Fuel up with fresh bananas, ground flax, organic almond butter, organic coconut oil, vanilla, organic agave, organic gf oats, almond flour, crunchy walnuts, dark chocolate and dried cranberries. (package of 10)
Fuel up with fresh bananas, ground flax, organic almond butter, organic coconut oil, vanilla, organic agave, organic gf oats, almond flour, crunchy walnuts, dark chocolate and dried cranberries. (package of 10)
Dinner
Taco Dirty To Me
50g Protein
Lean minced beef sautéed with Mexican spices, tomatoes and cilantro over crisp romaine with shredded cheddar, house made pico de Gallo, black beans, tomatoes & fresh lime
Lean ground beef, taco seasonings, tomato paste, cilantro, salt, black pepper, Romaine lettuce, grape tomatoes, black beans, cheddar, lime, Roma tomatoes, red onion, parsley, red wine vinegar, herbs & spices
Day 1 Daily Totals: Protein 153
Calories 2660 | Carbs 267g | Fat 119g | Fiber 40g
Day 2
Breakfast
Free Range
23g Protein
Free range scrambled eggs tossed with our salsa roja aioli, fresh organic spinach, Italian roasted golden potatoes and shredded cheddar cheese wrapped up in a tasty 12 inch whole wheat tortilla
Eggs, golden potatoes, Italian seasonings, spinach, cheddar cheese, salsa roja (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, ground chipotle, calcium chloride), light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), whole wheat tortilla (whole wheat flour, water, canola & modified palm oil, salt, sugar, baking powder, vegetable mono-and-di-glycerides, calcium propionate, fumaric acid, guar gum, potassium sorbate, enriched wheat flour, propylene glycol, modified cellulose)
Lunch
Italian Sun-Dried Tomato Chicken
56g Protein
Juicy baked Rossdown chicken breast tossed in our Italian inspired sun-dried tomato dressing over organic tricolour quinoa and steamed green beans
Rossdown Halal Chicken breast, Italian seasonings, sun-dried tomato sauce (tomato paste, garlic, sun dried tomatoes, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, herbs & spices), organic tricolour quinoa, green beans, herbs & spices
Snack
Shroom Energy
20g Protein
This smoothie is all about giving you energy and a heavy hit of adaptogenic ingredients that support your immune system, help your body manage stress and clear brain fog
banana, cacao, flax, creatine, lion’s mane, organic vegan protein blend (sprouted brown rice protein, sprouted quinoa, sprouted amaranth, sprouted millet, sprouted pumpkin seed, vanilla, apple pectin, xanthan, stevia leaf, contains sesame seeds)
Dinner
Garlic & Herb Chicken
51g Protein
Delicious garlic & herb rubbed Rossdown chicken breast over our signature sweet potato mash with steamed broccoli & grilled bell pepper
Rossdown halal chicken breast, garlic & herb seasonings, broccoli, red bell pepper, sweet potatoes, olive oil, herbs & spices
Day 2 Daily Totals: Protein 150g
Calories 2290 | Carbs 256g | Fat 76g | Fiber 43g
Day 3
Breakfast
Cinnamon Roll Protein Pancakes
43g Protein
Delicious cinnamon roll protein pancakes made with isolate protein, cottage cheese, oats & your favourite cinnamon roll spices served with maple coconut protein icing and house made blueberry compote
Cottage cheese, eggs, oat flour, whey isolate protein powder (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), baking powder, vanilla, salt, cinnamon, organic raw coconut sugar, oat milk, coconut milk, maple syrup, blueberries
Lunch
Mexican Carnitas Rice Bowl
45g Protein
Delicious pulled pork with house baked black beans, white jasmine rice, fresh tomato salsa, mozzarella cheese, lime & hearty green aioli
Pulled pork, onion, garlic, black pepper, paprika, olive oil, black beans, tomato puree, red bell peppers, bay leaves, Roma tomato, red onion, parsley, red wine vinegar, salt, light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), green sauce (Mayonnaise (Soybean Oil, Vinegar, Eggs, Water, Salt, Egg Yolks, Sugar, Calcium Disodium EDTA, Dried Garlic, Dried Onions, Natural Flavors), Milk, Cilantro, Onion, Cheese Cultures, Serrano Peppers, Garlic, Guar Gum, Salt, Spices), lime, mozzarella cheese
Snack
Friends with Benefits
14g Protein
Our Signature Peanut Butter Protein Balls featuring clean vegan protein & antioxidant packed dark chocolate (package of 5)
organic peanut butter, vanilla, organic maple syrup, vegan protein powder (yellow pea protein isolate, organic hemp protein concentrate, sacha inchi protein, organic sunflower protein, xanthan gum, natural & organic flavours, organic stevia leaf extract), gluten free organic crispy puffed rice (brown rice flour, sugar cane juice, sea salt, molasses), dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), shredded coconut
Dinner
Montreal Chicken & Roasted Butternut Squash
49g Protein
Grilled Montreal Spiced Rossdown Chicken Breast over roasted golden potato & butternut squash sauté with green beans & zucchini
Rrosstown Halal chicken breast, Montreal seasonings, golden potatoes, butternut squash, zucchini, olive oil, green beans, herbs & spices
Day 3 Daily Totals: Protein 153g
Calories 2400 | Carbs 244g | Fat 91g | Fiber 32g
Day 4
Breakfast
Chicken & Waffles
53g Protein
Sesame crusted baked Rossdown chicken breast served over gluten-free cheddar and green onion waffles, accompanied by maple syrup
gluten free flour (garbanzo bean flour, potato starch, tapioca flour, white sorghum flour, fava bean flour), baking soda, Greek yoghurt, eggs, green onion, cheddar cheese, salt, black pepper, black sesame, white sesame, poppy seeds, dehydrated garlic, dehydrated onion, Rossdown Halal chicken breast, coconut milk, maple syrup, herbs & spices
Lunch
AAA Lemon Basil Sirloin Strips
44g Protein
AAA lemon & basil marinated sirloin strips served over our signature yam mash with peppercorn Brussel sprouts
AAA sirloin strips, tamari, olive oil, lemon juice, gluten free worcestershire sauce, garlic, basil, parsley, black pepper, Brussel sprouts, yams, herbs & spices
Snack
Blueberry Boost
18g Protein
The Blueberry Boost smoothie is high in key vitamins and minerals, and contains a carefully orchestrated balance of carbs, protein, and healthy fats.
Blueberries, avocados, filtered water, organic spinach, organic vegan protein blend (sprouted brown rice protein, sprouted quinoa, sprouted amaranth, sprouted millet, sprouted pumpkin seed, vanilla, apple pectin, xanthan, stevia leaf, contains sesame seeds), organic almond butter
Dinner
Thai Basil Beef
48g Protein
Delicious Thai Basil Beef marinated with fresh ginger, garlic, house made chili sauce & tamari over organic tricolour quinoa with citrus & sesame Thai veggie salad
Lean ground beef, garlic, ginger, black pepper, gluten free tamari, Thai Basil, honey, tomato puree, sriracha, lime juice, rice vinegar, organic tricolour quinoa, carrots, bell pepper, grape tomatoes, green onion, sesame oil, fish sauce, sesame seeds, peanuts, herbs & spices
Day 4 Daily Totals: Protein 163g
Calories 2560 | Carbs 265g | Fat 100g | Fiber 44g
Day 5
Breakfast
White Choc Macadamia Baked Protein Oatmeal
22g Protein
Organic gluten-free oats baked with isolate protein, macadamia nuts, honey, white chocolate & chia served with house made pistachio cream & vanilla Greek yoghurt
Organic gluten free oats, flax seed, organic chia seeds, baking powder, salt, eggs, oat milk, Greek yoghurt, vanilla, honey, whey isolate protein powder (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), macadamia nuts, white chocolate (sugar, cocoa butter, whole milk powder, soya lecithin, natural vanilla flavouring), heavy cream, pistachio butter
Lunch
Passionfruit Chicken
50g Protein
Grilled Rossdown Halal chicken breast topped with Brazilian passion fruit & caper sauce over golden potato mash with green kale
Rossdown Halal chicken breast, house made passion fruit sauce (passionfruit puree, capers, coconut milk, garlic, olive oil, honey, cornstarch, turmeric, salt, pepper), golden potatoes, vegan butter, coconut milk, kale, herbs & spices
Snack
Chocolate Banana Protein Smoothie Bowl
26g Protein
We turned this banana-chocolate classic into an energy-giving, mood-boosting bowl. Lion’s Mane, creatine, flax and sprouted protein are the heavy-lifters that will support your mind and body health goals.
banana, cacao, flax, creatine, lion’s mane, organic vegan protein blend (sprouted brown rice protein, sprouted quinoa, sprouted amaranth, sprouted millet, sprouted pumpkin seed, vanilla, apple pectin, xanthan, stevia leaf, contains sesame seeds)
Dinner
Rossdown Kung Pao Chicken
53g Protein
Tender Rossdown chicken breast marinated and sautéed in our ginger jalapeño kung pao sauce served over cauliflower rice with crushed peanuts and spring onion
Rossdown Halal Chicken breast, rice wine vinegar, cornstarch, gluten free tamari, olive oil, red bell pepper, red onion, jalapeño, garlic, ginger, black pepper, apple cider vinegar, organic raw coconut sugar, cornstarch, cauliflower, peanuts, green onion, herbs & spices
Day 5 Daily Totals: Protein 151g
Calories 2310 | Carbs 193g | Fat 113g | Fiber 33g
Day 6
Breakfast
Sausage Party
31g Protein
House made chicken apple sausages served over our Tex Mex golden potato & veggie hash with honey mustard aioli
Ground chicken, olive oil, Spanish onion, apples, sage, organic raw coconut sugar, fennel seed, salt, black pepper, dijon mustard, white vinegar, cayenne pepper, honey, light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), zucchini, golden potatoes, corn, black beans, Roma tomato, parsley, tex Mex seasonings, herbs & spices
Lunch
Italian Sun-Dried Tomato Chicken
56g Protein
Juicy baked Rossdown chicken breast tossed in our Italian inspired sun-dried tomato dressing over organic tricolour quinoa and steamed green beans
Rossdown Halal Chicken breast, Italian seasonings, sun-dried tomato sauce (tomato paste, garlic, sun dried tomatoes, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, herbs & spices), organic tricolour quinoa, green beans, herbs & spices
Snack
Shroom Energy
20g Protein
This smoothie is all about giving you energy and a heavy hit of adaptogenic ingredients that support your immune system, help your body manage stress and clear brain fog
banana, cacao, flax, creatine, lion’s mane, organic vegan protein blend (sprouted brown rice protein, sprouted quinoa, sprouted amaranth, sprouted millet, sprouted pumpkin seed, vanilla, apple pectin, xanthan, stevia leaf, contains sesame seeds)
Dinner
Garlic & Herb Chicken
51g Protein
Delicious garlic & herb rubbed Rossdown chicken breast over our signature sweet potato mash with steamed broccoli & grilled bell pepper
Rossdown halal chicken breast, garlic & herb seasonings, broccoli, red bell pepper, sweet potatoes, olive oil, herbs & spices
Day 6 Daily Totals: Protein 158g
Calories 2080 | Carbs 242g | Fat 59g | Fiber 43g
Day 7
Breakfast
Cinnamon Roll Protein Pancakes
43g Protein
Delicious cinnamon roll protein pancakes made with isolate protein, cottage cheese, oats & your favourite cinnamon roll spices served with maple coconut protein icing and house made blueberry compote
Cottage cheese, eggs, oat flour, whey isolate protein powder (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), baking powder, vanilla, salt, cinnamon, organic raw coconut sugar, oat milk, coconut milk, maple syrup, blueberries
Lunch
Mexican Carnitas Rice Bowl
45g Protein
Delicious pulled pork with house baked black beans, white jasmine rice, fresh tomato salsa, mozzarella cheese, lime & hearty green aioli
Pulled pork, onion, garlic, black pepper, paprika, olive oil, black beans, tomato puree, red bell peppers, bay leaves, Roma tomato, red onion, parsley, red wine vinegar, salt, light mayonnaise (water, soybean oil, modified cornstarch, sugar, corn, maltodextrin, liquid whole egg, vinegar, salt, liquid egg yolk, mustard, lactic acid, potassium sorbet, phosphoric acid, dried onion, dried garlic, calcium disodium EDTA, spice), green sauce (Mayonnaise (Soybean Oil, Vinegar, Eggs, Water, Salt, Egg Yolks, Sugar, Calcium Disodium EDTA, Dried Garlic, Dried Onions, Natural Flavors), Milk, Cilantro, Onion, Cheese Cultures, Serrano Peppers, Garlic, Guar Gum, Salt, Spices), lime, mozzarella cheese
Snack
Friends with Benefits
14g Protein
Our Signature Peanut Butter Protein Balls featuring clean vegan protein & antioxidant packed dark chocolate (package of 5)
organic peanut butter, vanilla, organic maple syrup, vegan protein powder (yellow pea protein isolate, organic hemp protein concentrate, sacha inchi protein, organic sunflower protein, xanthan gum, natural & organic flavours, organic stevia leaf extract), gluten free organic crispy puffed rice (brown rice flour, sugar cane juice, sea salt, molasses), dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), shredded coconut
Dinner
Montreal Chicken & Roasted Butternut Squash
49g Protein
Grilled Montreal Spiced Rossdown Chicken Breast over roasted golden potato & butternut squash sauté with green beans & zucchini
Rrosstown Halal chicken breast, Montreal seasonings, golden potatoes, butternut squash, zucchini, olive oil, green beans, herbs & spices
Day 7 Daily Totals: Protein 153g
Calories 2400 | Carbs 244g | Fat 91g | Fiber 32g
Need More Protein? Add some to your Meal Plan
-
HALAL CHICKEN BREAST
(2x 6oz breast)
Halal protein
Gluten Free
Hover For Ingredients Chicken breast, Montreal seasonings, olive oil$19.00Grilled Montreal seasoned Rossdown Halal chicken breasts
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OCEAN WISE WILD CAJUN BASA
(2x fillets)
Gluten Free
Hover For Ingredients Ocean wise wild basa, cajun seasonings$19.00Baked wild ocean wise cajun spiced basa
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AAA HALAL MANHATTAN CUT NY STEAKS
(3x 4oz)
Halal protein
Gluten Free
Hover For Ingredients AAA Manhattan cut NY steaks, steak spices, olive oil$25.00Grilled Halal AAA Manhattan cut NY Steaks
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High Protein 5-Pack
Gluten Free
Contains Nuts
Vegan
Hover For Ingredients$44.99With 19g – 21g of clean vegan protein per smoothie this powerhouse 5-pack will have you rocking towards your fitness goals with real food nutrition in every sip.
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