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 4 of 4
Day 1
Breakfast
Mama Mia
25g Protein
Mediterranean inspired mini breakfast frittatas baked with baby spinach, grape tomatoes, Kalamata olives, feta & spices served alongside Greek roasted potatoes and our house made roasted red pepper & feta dip
Eggs, organic unsweetened almond milk, coconut milk, onion, spinach, grape tomatoes, feta cheese, kalamata olives, Greek seasonings, black pepper, salt, olive oil, roasted red peppers, chili flakes, lemon juice, Greek yoghurt, golden potatoes, herbs & spices
Lunch
Soy Chili Chicken “Poke”
57g Protein
Sesame ginger marinated Rossdown chicken breast over coconut jasmine rice with fresh mango, radish, cucumber, edamame and our house made citrus garlic poke sauce
Rossdown Halal Chicken breast, gluten free tamari, sesame oil, water, honey, sriracha, rice vinegar, garlic, ginger, lime juice, white jasmine rice, coconut milk, edamame, cucumber, mango, radish, salt, black pepper, herbs & spices
Snack
Peanut Karma
10g Protein
Our delish ‘snickers’ inspired protein balls – organic peanut puree rolled with our house made vanilla caramel, organic gluten free oats, raw cocoa, dates & clean vegan protein powder half dipped in dark chocolate and garnished with crushed peanuts (package of 5)
Peanuts, dates, organic gluten free oats, organic raw cocoa powder, coconut milk, vanilla, salt, organic raw coconut sugar, clean vegan protein (yellow pea protein isolate, organic hemp protein concentrate, sacha inchi protein, organic sunflower protein, xanthan gum, natural & organic flavours, organic stevia leaf extract), dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
Dinner
Rossdown Chicken Cobb Salad
59g Protein
Garlic baked Rossdown chicken breast over crisp romaine with crispy bacon, corn, grape tomatoes, hard boiled egg and our house made blue cheese dressing
Rossdown halal chicken breast, pork bacon, egg, Romaine lettuce, green onion, grape tomatoes, corn, blue cheese, milk, sour cream, white wine vinegar, honey, garlic powder, salt, 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
Day 1 Daily Totals: Protein 151g
Calories 2260g | Carbs 154g | Fat 92g | Fiber 20g
Day 2
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, 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
Halal Smoked Applewood Chicken
51g Protein
Smoked Applewood Baked Chicken breast over yam mash with herb roasted brussel sprouts
Rossdown Halal Chicken breast, smoked applewood seasonings, yams, olive oil, brussel sprouts, herbs & spices
Snack
House of Royals
12g Protein
Raw cashews blitzed with shredded coconut, dried cranberries, vanilla & clean whey isolate protein, rolled in decadent dark chocolate (package of 5)
cashews, dried cranberries, shredded coconut, clean whey isolate protein, vanilla, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
Dinner
Red Wine Braised Sirloin
41g Protein
Braised AAA sirloin strips simmered with red wine, tomatoes, mushrooms, gluten free chorizo and spices served with our signature golden potato mash and herb & garlic steamed kale
AAA sirloin strips, olive oil, garlic, onion, red wine, bay leaves, water, cornstarch, tomato paste, gluten free chorizo, Montreal seasonings, salt, black pepper, mushrooms, kale, herb & garlic seasonings, golden potatoes, vegan butter, coconut milk, herbs & spices
Day 2 Daily Totals: Protein 150g
calories 2590g | Carbs 236g | Fat 118g | Fiber 36g
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
Steak Marsala
41g Protein
Grilled AAA New York striploin with button mushrooms, thyme, spices & fragrant marsala wine sauce served with our delicious sweet potato mash with steamed green beans and grilled bell pepper.
AAA New York striploin, steak seasoning spices, house made veggie stock, mushrooms, fresh thyme, vegan butter, marsala wine, gluten free flour (garbanzo bean flour, potato starch, tapioca flour, white sorghum flour, fava bean flour), olive oil, cornstarch, sweet potatoes, green beans, bell pepper, 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
Chicken & Butternut Squash Stew
51g Protein
butternut squash & chickpeas simmered with juicy Rossdown halal chicken breast, carrots, celery, house made veggie stock, organic peanut puree, tomatoes and yummy aromatic spices
Rossdown Halal chicken breast, carrots, celery, garlic, house made veggie stock, tomatoes, chickpeas, butternut squash, organic peanut puree, spinach, tomato paste, onion, salt, pepper, herbs & spices
Day 3 Daily Totals: Protein 154g
Calories 1910g | Carbs 198g | Fat 60g | Fiber 39g
Day 4
Breakfast
Buon Giorno
23g Protein
Free range eggs tossed with fresh organic spinach, gluten free Italian chorizo, roasted sweet potatoes, juicy Roma tomato and our chipotle aioli wrapped up in a delicious 12 inch white flour tortilla
egg, spinach, Roma tomato, gluten-free Italian chorizo, sweet potatoes, chipotle peppers, 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), water, white flour wheat tortilla (enriched wheat flour, water, vegetable oil, salt, baking powder, monoglycerides, calcium propionate, propylene glycol, fumaric acid, guar gum, potassium sorbate)
Lunch
Rossdown Sriracha Lime Chicken
57g Protein
Sriracha Lime Grilled Chicken breast over organic tricolour quinoa with steamed broccoli
Rossdown Halal Chicken breast, sriracha lime seasonings, organic tricolour quinoa, broccoli, herbs & spices
Snack
Nutty Chocolate Lover
20g Protein
All the delicious chocolatey goodness without the sugary badness. It’s packed with some kick-a$$ antioxidants and a ton of essential nutrients (we’ve tucked in a good serving of cauli that you won’t even taste).
Blueberries, banana, cauliflower, organic almond butter, 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, cocao
Dinner
Chicken & Broccoli Salad
52g Protein
Grilled Rossdown chicken breast over crisp broccoli florets tossed with oven roasted bacon, dried cranberries, red onion, sunflower seeds and house blend aioli
Rossdown Halal chicken breast, broccoli, pork bacon, red onion, dried cranberries, sunflower seeds, coconut sugar, white vinegar, 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)
Day 4 Daily Totals: Protein 152g
Calories 2510g | Carbs 226g | Fat 111g | Fiber 38g
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, 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
Shawarma Chicken
39g Protein
Tender marinated Rossdown chicken thigh served over our Mediterranean yellow rice with house made tzatziki hummus and fresh garden veggie medley of cucumber, tomato, red onion and kalamata olives
Rossdown Halal Chicken thigh, onion powder, cumin, turmeric, cayenne pepper, cinnamon, cardamom, olive oil, salt, onion, garlic, pepper, filtered water, parsley, white jasmine rice, house made tzatziki hummus (chickpeas, salt, garlic, tahnini, Greek yoghurt, lemon juice, dill, cucumber, olive oil, pepper), tomato, cucumber, kalamata olives, red onion, 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
Beef & Mushroom Stroganoff
41g Protein
AAA sirloin strips simmered with our special coconut milk sauce with fresh tomato puree, herbs, and mushrooms over cauliflower rice
AAA sirloin strips, mushrooms, coconut milk, tomato puree, mustard, gluten free Worcestershire sauce, cauliflower, herbs & spices
Day 5 Daily Totals: Protein 151g
Calories 2280g | Carbs 175g | Fat 107g | Fiber 36g
Day 6
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
Halal Smoked Applewood Chicken
51g Protein
Smoked Applewood Baked Chicken breast over yam mash with herb roasted brussel sprouts
Rossdown Halal Chicken breast, smoked applewood seasonings, yams, olive oil, brussel sprouts, herbs & spices
Snack
House of Royals
12g Protein
Raw cashews blitzed with shredded coconut, dried cranberries, vanilla & clean whey isolate protein, rolled in decadent dark chocolate (package of 5)
cashews, dried cranberries, shredded coconut, clean whey isolate protein, vanilla, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour)
Dinner
Chicken & Butternut Squash Stew
51g Protein
butternut squash & chickpeas simmered with juicy Rossdown halal chicken breast, carrots, celery, house made veggie stock, organic peanut puree, tomatoes and yummy aromatic spices
Rossdown Halal chicken breast, carrots, celery, garlic, house made veggie stock, tomatoes, chickpeas, butternut squash, organic peanut puree, spinach, tomato paste, onion, salt, pepper, herbs & spices
Day 6 Daily Totals: Protein 151g
Calories 2340g | Carbs 255g | Fat 86g | Fiber 41g
Day 7
Breakfast
Dark Choc Pecan Baked Protein Oatmeal
23g Protein
Organic gluten-free oats baked with isolate protein, bananas, dark chocolate, pecans & chia served with dark chocolate coconut cream sauce, 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), dark chocolate (unsweetened chocolate, sugar, cocoa butter, soy lecithin, sunflower lecithin, canola lecithin, natural vanilla flavour), bananas, pecans, coconut milk
Lunch
Rossdown Sriracha Lime Chicken
57g Protein
Sriracha Lime Grilled Chicken breast over organic tricolour quinoa with steamed broccoli
Rossdown Halal Chicken breast, sriracha lime seasonings, organic tricolour quinoa, broccoli, herbs & spices Rossdown Halal Chicken breast, sriracha lime seasonings, organic tricolour quinoa, broccoli, 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
Chicken & Broccoli Salad
52g Protein
Grilled Rossdown chicken breast over crisp broccoli florets tossed with oven roasted bacon, dried cranberries, red onion, sunflower seeds and house blend aioli
Rossdown Halal chicken breast, broccoli, pork bacon, red onion, dried cranberries, sunflower seeds, coconut sugar, white vinegar, 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)
Day 7 Daily Totals: Protein 152g
Calories 2470g | Carbs 221g | Fat 110g | Fiber 39g
Need More Protein? Add some to your Meal Plan
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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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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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