Your Exclusive 5 - 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 2 of 4
Day 1
Breakfast
AAA Steak & Baked Eggs
46g Protein
AAA Manhattan cut steak seasoned and grilled to perfection served with roasted golden potato wedges, baked eggs and our house made roasted garlic aioli
Eggs, AAA Manhattan Cut Steak, Montreal seasonings, golden potatoes, olive oil, Italian seasonings, garlic, lemon juice, dijon mustard, black pepper, 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), herbs & spices
Lunch
Rossdown Italian Chicken Breast
49g Protein
Grilled Italian seasoned Rossdown chicken breast served with roasted sweet potato wedges, baked asparagus, sautéed celery and our sun dried tomato dressing. Only 11g of net carbs!
Rossdown Halal chicken breast, Italian seasonings, sweet potatoes, asparagus, celery, olive oil, sun-dried tomato aioli (tomato paste, garlic, sun dried tomatoes, fresh basil, onion, soy, mustard powder, parsley, lemon juice, cider vinegar, egg yolk, lemon juice, dijon, herbs & spices), herbs & spices
Snack
Mighty Mousse
17g Protein
Dark chocolate melted and whipped into silky high protein mousse with eggs, swerve and vanilla isolate protein
Dark chocolate (unsweetened chocolate, sugar, cocoa butter, soy lecithin, sunflower lecithin, canola lecithin, natural vanilla flavour), vegan butter, eggs, swerve granular, isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract)
Dinner
Porcupine Meatballs
41g Protein
Our house made Italian garlic meatballs oven baked and served over zucchini noodles with Rustic tomato sauce
Lean ground beef, eggs, onion, zucchini, parsley, salt, Italian seasonings, garlic powder, olive oil, tomato paste, tomato puree, herbs & spices
Day 1 Daily Totals: Protein 153
Calories 2020 | Carbs 123g | Fat 104g | Fiber 19g
Day 2
Breakfast
White Choc Blueberry Baked Protein Oatmeal
21g Protein
Organic gluten free oats baked with flax, chia, isolate protein, blueberries & white chocolate served with house made blueberry compote, vanilla Greek yoghurt & hard boiled egg
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), white chocolate (sugar, cocoa butter, whole milk powder, soya lecithin, natural vanilla flavouring), blueberries, maple syrup
Lunch
Mediterranean Marinated Chicken
59g Protein
Rossdown Chicken Breast marinated with fresh citrus and savoury Mediterranean herbs over our chilled brown rice salad with cucumber, red bell pepper, sun-dried tomatoes, feta, kalamata olives and delicious Greek vinaigrette
Rossdown halal chicken breast, garlic, lemon juice, lemon zest, thyme, oregano, rosemary, parsley, olive oil, black pepper, salt, brown jasmine rice, cucumber, red bell pepper, sun-dried tomatoes feta cheese, kalamata olives, Greek vinaigrette (soybean and olive oil, water, feta cheese, vinegar, red wine vinegar, salt, black olives, onion and garlic powder, sugars (glucose-fructose), potassium chloride, oregano, hydrolyzed soy protein, concentrated lemon juice, xanthan gum, potassium sorbet, propylene glycol, alginate, natural flavour, calcium disodium EDTA), herbs & spices
Snack
Blueberry Açai Protein Smoothie Bowl
25g Protein
This smoothie bowl is designed to give you a mega nutritious and delicious snack with zero effort required. Antioxidant-packed, complete nutrition and naturally energy-boosting.
Filtered water, banana, blueberries, ‘organic sprouted protein’ (sprouted brown rice protein, sprouted quinoa, sprouted amaranth, sprouted millet, sprouted pumpkin seed, vanilla, apple pectin, xanthan, stevia leaf, may contain sesame), avocados, ground flaxseed, biotin, açai
Dinner
Taco Spiced Turkey
47g Protein
Lean ground turkey sautéed with taco spices and served over white jasmine rice with our house made avocado goddess sauce & steamed broccoli
Ground turkey, taco seasonings, broccoli, white jasmine rice, garlic, avocado, tahini, apple cider vinegar, lemon juice, olive oil, basil, parsley, spinach, salt, black pepper, cayenne pepper, maple syrup, coconut water, herbs & spices
Day 2 Daily Totals: Protein 152g
Calories 2440 | Carbs 22g | Fat 108g | Fiber 32g
Day 3
Breakfast
Lemon & Cottage Cheese Protein Pancakes
37g Protein
Lemon cottage cheese protein pancakes with vanilla isolate protein, vanilla & oat flour served with lemon Greek Yoghurt and roasted coconut-nut medley
Cottage cheese, eggs, oat flour, vanilla isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract), lemon zest, lemon juice, baking powder, vanilla extract, salt, cornstarch, honey, vegan butter, Greek yoghurt, almonds, pecans, shredded coconut, maple syrup
Lunch
Brazilian Steak & Fries
42g Protein
Citrus marinated AAA sirloin strips with oven baked Yuca fries with salsa roja aioli and steamed broccoli
AAA sirloin strips, marinade (gluten free tamari, olive oil, lemon juice, gluten free Worcestershire sauce, garlic, basil, parsley, pepper, filtered water), salsa roja aioli (vine ripened tomatoes, tomato juice, onion, serrano peppers, cilantro, garlic, salt, apple cider vinegar, sunflower oil, ground chipotle, calcium chloride, egg yolk, dijon), cassava, herbs & spices
Snack
Maca Energy
20g Protein
Some days, we dig deep to find that get-going energy. In this blend, we dug down to the roots of the maca plant to make energy-boosting a delicious breeze. This nutty-tasting root energizes without the jitters and it’s also a great mood-balancer and hormone regulator.
banana, filtered water, 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), hemp seeds, organic almond butter, cocao, maca
Dinner
Montreal Chicken Breast
50g Protein
Delicious Montreal Spiced Rossdown chicken breast over our signature yam mash with steamed green beans
Rossdown halal chicken breast, Montreal seasonings, green beans, yams, olive oil, herbs & spices
Day 3 Daily Totals: Protein 150g
Calories 2320 | Carbs 275g | Fat 70g | Fiber 42g
Day 4
Breakfast
Ch Ch Ch Chorizo
25g Protein
3 egg omelette with gluten free chorizo, Roma tomatoes, spinach, feta cheese & green onion served with baked sweet potato wedges and house made avocado cream
Eggs, gluten free chorizo, Roma tomato, feta cheese, spinach, green onion, sweet potatoes, house made avocado cream (avocado, sour cream, garlic, lemon juice, salt, black pepper, parsley), herbs & spices
Lunch
Brazilian Chicken
61g Protein
Grilled Montreal Spiced Rossdown Chicken Breast over traditional house baked Brazilian baked black beans & brown jasmine rice with our zesty tomato-parsley vinaigrette
Rossdown Halal chicken breast, baked black beans (black beans, Spanish onion, tomato puree, red bell pepper, bay leaves, garlic powder), brown jasmine rice, tomato vinaigrette (Roma tomatoes, red onion, parsley, red wine vinegar, salt, pepper), herbs & spices
Snack
Nutty Athlete
21g Protein
We developed The Nutty Athlete, unsurprisingly, for the athletes among us. Boosted with sprouted protein blend (soy-free), turmeric & magnesium to support muscle building and recovery. It’s also nutritionally balanced, so when our trainer tells us to eat a balance of carbs/proteins/fats within 30 minutes of our work out, we can tell them it’s handled.
banana, 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, magnesium citrate, turmeric
Dinner
Wild Lemon Pepper Basa
45g Protein
Wild Ocean Wise Basa baked with lemon pepper seasonings and served with oven roasted sweet potato wedges, steamed garlic kale & our house made vegan tartar sauce
Wild ocean wise basa, lemon pepper seasonings, sweet potatoes, kale, garlic seasonings, capers, dijon mustard, lemon juice, pickles, cucumber, dried dill, soft tofu, olive oil, herbs & spices
Day 4 Daily Totals: Protein 152g
Calories 2050 | Carbs 217g | Fat 67g | Fiber 40g
Day 5
Breakfast
AAA Steak & Baked Eggs
46g Protein
AAA Manhattan cut steak seasoned and grilled to perfection served with roasted golden potato wedges, baked eggs and our house made roasted garlic aioli
Eggs, AAA Manhattan Cut Steak, Montreal seasonings, golden potatoes, olive oil, Italian seasonings, garlic, lemon juice, dijon mustard, black pepper, 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), herbs & spices
Lunch
Italian Turkey Bolognese
39g Protein
Lean ground turkey simmered with fresh tomatoes, Spanish onion & herbaceous spices over organic tri-colour quinoa
Lean ground turkey, organic tri-colour quinoa, fresh tomatoes, tomato paste, Spanish onion, garlic, black pepper, olive oil, herbs & spices
Snack
Mighty Mousse
17g Protein
Dark chocolate melted and whipped into silky high protein mousse with eggs, swerve and vanilla isolate protein
Dark chocolate (unsweetened chocolate, sugar, cocoa butter, soy lecithin, sunflower lecithin, canola lecithin, natural vanilla flavour), vegan butter, eggs, swerve granular, isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract)
Dinner
Sesame Garlic Chicken Stir Fry
53g Protein
Sesame marinated Rossdown chicken breast stir fried with crisp snap peas, red bell peppers, red onion and our house made garlic tamari sauce over cauliflower rice with toasted sesame seeds
Rrosstown Halal chicken breast, snow peas, red bell pepper, red onion, gluten free tamari, gluten free hoisin sauce, sesame oil, sambal, organic raw coconut sugar, garlic, cornstarch, water, cauliflower rice, sesame seeds, herbs & spices
Day 5 Daily Totals: Protein 155g
Calories 2020 | Carbs 147g | Fat 95g | Fiber 23g
Need More Protein? Add some to your Meal Plan
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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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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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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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