Your Exclusive 7 - Day High Protein Meal Plan !
This program is designed to help you fuel your body with 150+ grams of protein per day, including a satisfying high-protein snack to keep you energized and on track.
Enjoy three delicious, protein-packed meals and snack daily, thoughtfully portioned to support lean muscle, recovery, and overall wellness—without the guesswork. Whether your goal is fat loss, strength, or staying full longer, this plan makes hitting your protein goals simple.
Our rotating 4-week menu keeps variety high and boredom low, so you can jump in at any time and stay consistent with ease. Commit for 5 weeks and feel the difference in your energy, strength, and results.
Be sure to download our PDF guide for helpful tips and additional information to help you 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 1 of 4
Day 1
Breakfast
Tex Mex Lean Beef & Egg Hash
35g Protein
Taco Seasoned lean ground beef sautéed with red bell pepper, mushrooms, roasted yams & red onion served over fresh spinach with house made avocado cream sauce and hard boiled egg
Lean ground beef, taco seasonings, yams, olive oil, red bell pepper, red onion, mushrooms, cilantro, avocado, sour cream, garlic, lemon juice, salt, black pepper, parsley, spinach, hard boiled egg, jalapeño, herbs & spices
Lunch
Greek Souvlaki Chicken
50g Protein
Greek inspired baked Rossdown chicken souvlaki over brown rice tabbouleh with grilled bell pepper & our house made vegan tzatziki sauce
Rossdown Halal Chicken breast, olive oil, lemon juice, bell pepper, oregano, salt, garlic, cucumber, pickles, dill, vegan mayo, salt, black pepper, brown rice, parsley, mint, tomato, lemon pepper seasonings, herbs & spices
Snack
The Athlete Smoothie
19g Protein
The Athlete Smoothie is high in key vitamins and minerals and packed with antioxidant and recovery components for post work.
Blueberries, banana, filtered water, organic spinach, tart cherry juice, 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, avocados, turmeric, magnesium citrate
Dinner
Ancho Chili Chicken
48g Protein
Greek spiced Rossdown chicken breast with baked sweet potato wedges, grilled zucchini, herb roasted carrots & purple beets
Rossdown Halal Chicken breast, Greek seasonings, carrots, beets, zucchini, sweet potatoes, olive oil, herbs & spices
Calories 1970 | Carbs 186g | Fat 70g | Fiber 35g
Day 2
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
Calico Beef & Bean Stew
51g Protein
Lean ground beef simmered with Spanish onion, tomato puree, kidney & white beans, herbaceous spices and white jasmine rice
Pork bacon, onion, lean ground beef, kidney beans, white beans, tomato puree, organic raw coconut sugar, mustard powder, apple cider vinegar, salt, black pepper, cayenne pepper, green bell pepper, herbs & spices
Snack
Friends with Benefits
16g 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
Spicy Jerk Basa
45g Protein
Wild Ocean Wise Basa topped with our spicy Caribbean jerk sauce and served over sweet potato mash with steamed green beans
Wild ocean wise basa, sweet potatoes, olive oil, green beans, salt, pepper, jerk sauce (water, jalapeno peppers, green onion, vinegar, onion, salt, canola oil, corn starch, lemon juice, xanthin gum, spices), herbs & spices
Day 2 Daily Totals: Protein 155g
Calories 2730 | Carbs 287g | Fat 113g | Fiber 53g
Day 3
Breakfast
Cranberry Orange Baked Protein Oatmeal
21g Protein
Cranberry-Orange Baked Oatmeal with clean isolate protein, honey & almonds served with our house made cranberry ginger chutney, vanilla Greek yoghurt and 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), dried cranberries, orange zest, sliced almonds, cranberries, apples, apple cider vinegar, organic agave, ginger, cinnamon, jalapeño, water
Lunch
Jerk Chicken
62g Protein
Grilled Caribbean jerk spiced Rossdown chicken breast over organic tricolour quinoa with broccolini and fresh mango salsa
Rossdown Halal Chicken breast, jerk seasonings, organic tricolour quinoa, broccolini, house made mango salsa (mango, red onion, cilantro, jalapeño, lime juice, salt, black pepper), herbs & spices
Snack
Blueberry Boost Smoothie
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
Greek Chicken Salad
50g Protein
Delicious Rossdown chicken breast marinated with fresh citrus and spices over our crisp Mediterranean medley of Roma tomatoes, cucumber, green bell pepper, feta cheese and kalamata olives
Rossdown halal chicken breast, olive oil, garlic, lemon juice, lemon zest, thyme, oregano, rosemary, parsley, salt, black pepper, red onion, Roma tomatoes, cucumber, green bell pepper, kalamata olives, red wine vinegar, feta cheese, herbs & spices
Calories 2120 | Carbs 192g | Fat 85g | Fiber 38g
Day 4
Breakfast
Chicken & Feta Egg-White Omelette
26g Protein
Delicious egg white omelette with mushrooms, rossdown baked chicken breast, spinach and feta served with baked sweet potato wedges and fresh tomato salsa
Egg whites, Rossdown halal chicken breast, Italian seasonings, mushrooms, spinach, feta cheese, sweet potatoes, Roma tomatoes, Spanish onion, parsley, lime juice, salt, herbs & spices
Lunch
Teriyaki Stiploin
53g Protein
AAA Striploin marinated for 48 hours in our house made teriyaki, grilled to perfection and served over rice pilaf with garlic button mushrooms, roasted asparagus and beets
AAA NY Striploin, gluten free tamari, organic raw coconut sugar, ginger, garlic, honey, sesame oil, rice vinegar, cornstarch, white rice, house made vegetable stock, butter, onion, salt, black pepper, celery, parsley, mushrooms, white wine, thyme, beets, asparagus, garlic & herb seasonings, 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
Satay Chicken Curry
53g Protein
Herb & coconut rubbed baked Rossdown chicken breast simmered in our creamy coconut peanut satay curry with fragrant Indian spices and zucchini, served over cauliflower rice
Rossdown Halal Chicken breast, organic raw coconut sugar, paprika, salt, black pepper, thyme, cayenne pepper, olive oil, organic peanut puree, Italian seasonings, house made vegetable stock, coconut milk, Spanish onion, tomatoes, garlic, cornstarch, curry powder, chili pepper, coriander, turmeric, cucumber, red onion, cauliflower, herbs & spices
Calories 1920 | Carbs 164g | Fat 75.5g | Fiber 30g
Day 5
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
Lean Beef Chili & Rice
37g Protein
Lean ground beef slow cooked with hearty bean medley, jalapeño, fire roasted tomatoes, red bell pepper and your favourite warming chili spices over white jasmine rice
Lean ground beef, red kidney beans, black beans, roasted tomatoes, tomato paste, red onion, red bell pepper, jalapeño, house made veggie stock, oregano, cumin, salt, black pepper, smoked paprika, chili powder, gluten free Worcestershire sauce, garlic, white jasmine rice, parsley, herbs & spices
Snack
Rosemary Chicken Wrap
34g Protein
Herb rubbed baked chicken with roasted sweet potatoes, red bell pepper, organic spinach and our fresh rosemary aioli wrapped up in a yummy 12 inch spinach tortilla
chicken breast, sweet potatoes, red bell pepper, spinach, rosemary mayo (rosemary, egg yolk, dijon, lemon juice, olive oil), spinach tortilla (enriched wheat flour, water, vegetable oil, rice flour, salt, sugar, spinach, baking powder, monoglycerides, calcium propionate, propylene glycol, fumaric acid, guar gum, potassium sorbate).
Dinner
BBQ Pulled Beef
36g Protein
Velvety AAA brisket slow roasted with our smoky BBQ sauce and served over yam mash with savoury zucchini rounds
AAA beef brisket, bbq sauce (tomato puree, chipotle peppers, molasses, orange juice, garlic, smoke extract, herbs, spices) yams, olive oil, zucchini, herbs & spices,
Day 5 Daily Totals: Protein 150g
Calories 2480 | Carbs 305g | Fat 71g | Fiber 41g
Day 6
Breakfast
Cranberry Orange Baked Protein Oatmeal
21g Protein
Cranberry-Orange Baked Oatmeal with clean isolate protein, honey & almonds served with our house made cranberry ginger chutney, vanilla Greek yoghurt and 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), dried cranberries, orange zest, sliced almonds, cranberries, apples, apple cider vinegar, organic agave, ginger, cinnamon, jalapeño, water
Lunch
Jerk Chicken
62g Protein
Grilled Caribbean jerk spiced Rossdown chicken breast over organic tricolour quinoa with broccolini and fresh mango salsa
Rossdown Halal Chicken breast, jerk seasonings, organic tricolour quinoa, broccolini, house made mango salsa (mango, red onion, cilantro, jalapeño, lime juice, salt, black pepper), herbs & spices
Snack
The Athlete Smoothie
19g Protein
The Athlete Smoothie is high in key vitamins and minerals and packed with antioxidant and recovery components for post work.
Blueberries, banana, filtered water, organic spinach, tart cherry juice, 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, avocados, turmeric, magnesium citrate
Dinner
Ancho Chili Chicken
48g Protein
Greek spiced Rossdown chicken breast with baked sweet potato wedges, grilled zucchini, herb roasted carrots & purple beets
Rossdown Halal Chicken breast, Greek seasonings, carrots, beets, zucchini, sweet potatoes, olive oil, herbs & spices
Calories 1880 | Carbs 227g | Fat 44g | Fiber 43g
Day 7
Breakfast
Matcha Muscle
22g Protein
Your matcha latte in a power breakfast! Gluten free organic oats soaked with oat milk, organic chia, whey isolate protein, organic matcha and vanilla, topped with white chocolate and house made strawberry compote
Organic gluten free oats, oat milk, maple syrup, organic chia seeds, coconut milk, organic matcha powder, vanilla extract, 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), strawberries, lemon juice
Lunch
Greek Souvlaki Chicken
50g Protein
Greek inspired baked Rossdown chicken souvlaki over brown rice tabbouleh with grilled bell pepper & our house made vegan tzatziki sauce
Rossdown Halal Chicken breast, olive oil, lemon juice, bell pepper, oregano, salt, garlic, cucumber, pickles, dill, vegan mayo, salt, black pepper, brown rice, parsley, mint, tomato, lemon pepper seasonings, 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
Satay Chicken Curry
53g Protein
Herb & coconut rubbed baked Rossdown chicken breast simmered in our creamy coconut peanut satay curry with fragrant Indian spices and zucchini, served over cauliflower rice
Rossdown Halal Chicken breast, organic raw coconut sugar, paprika, salt, black pepper, thyme, cayenne pepper, olive oil, organic peanut puree, Italian seasonings, house made vegetable stock, coconut milk, Spanish onion, tomatoes, garlic, cornstarch, curry powder, chili pepper, coriander, turmeric, cucumber, red onion, cauliflower, herbs & spices
Calories 2250 | Carbs 226g | Fat 85g | Fiber 40g
Need More Protein? Add some to your Meal Plan
-
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
Add to cart Login or Register to Buy -
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
Add to cart Login or Register to Buy -
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
Add to cart Login or Register to Buy