Curated 5-Day High Protein Meal 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.
Download PDF Guide5 Breakfast
5 Lunches
5 Snacks
5 Dinners
✅ 3 Daily Meals + snack
✅ 150g+ protein/day
✅ 2275 avg. cals/day
✅ Rotating 4 Week Menu
Choose purchase type:
$345.00 / week
Rotation Menu 1 of 4
Day 1
Breakfast
Turkey, Egg & Cheddar Breakfast Wrap
34g Protein
Ground turkey and fresh range eggs tossed with sautéed mushrooms, spinach, cheddar cheese and our house made chipotle aioli wrapped up in a yummy 12 inch wheat tortilla
Ground turkey, free range eggs, mushrooms, spinach, chipotle peppers, filtered water, 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), cheddar cheese, 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
Ginger Thai Basil Beef
49g 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
Snack
Almond Attitude
35g Protein
Tender Rossdown chicken breast breaded with almond meal, free range eggs & Italian spices, baked to perfection and served with our goat cheese & banana pepper puree. Only 4g of net carbs!
Rossdown Halal chicken breast, almond meal, Italian seasonings, eggs, salt black pepper, goat cheese puree (banana peppers, goat cheese, dill, coconut milk), herbs & spices
Dinner
Spicy Blackened Creole Chicken
52g Protein
Our spicy blackened chicken breast served over our signature golden potato mash with house made creole butter & steamed bok choy
Chicken breast, italian seasonings, chili powder, garlic powder, cayenne pepper, black pepper, celery salt, olive oil, golden potatoes, vegan butter, coconut milk, butter, lemon juice, paprika, onion powder, oregano, parsley, gluten free worcestershire sauce, bok choy, herbs & spices
Day 1 Daily Totals: Protein 170
Calories 2490 | Carbs 195g | Fat 115g | Fiber 24g
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
Rossdown 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
Mini Oh Yes We Did It
7g Protein
Silky natural peanut butter whipped together with raw coconut sugar, coconut milk, soy & vanilla, layered over our raw pecan cocoa crumble crust and topped with melted dark chocolate
Crust: raw pecans, raw organic cocoa powder, organic coconut oil, organic maple syrup, vanilla extract, salt. Filling: soft organic tofu, natural organic peanut butter, raw organic coconut sugar, coconut milk, vanilla extract Topping: dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), peanuts
Dinner
Louisiana No Carb Jambalaya
46g Protein
Rossdown Chicken Breast, Shrimp & gluten free chorizo slow cooked in our spicy tomato jambalaya sauce with cauliflower rice, red bell peppers and herbs
Rossdown Halal chicken breast, onion, red bell pepper, oregano, gluten free chorizo (pork, sugars (glucose solids), salt, spices (mustard), dehydrated red bell pepper, red wine, potassium phosphate, garlic, water, sodium erythorbate, bacterial culture, sodium nitrite), tomato paste, garlic, water, tomatoes, cauliflower, shrimp, celery salt, paprika, mustard powder, cayenne pepper, black pepper, cinnamon, cloves, nutmeg, bay leaves, herbs & spices
Day 2 Daily Totals: Protein 150g
Calories 2110 | Carbs 207g | Fat 77g | Fiber 22g
Day 3
Breakfast
AAA Steak & Baked Eggs
51g Protein
AAA striploin steak seasoned and grilled to perfection served with roasted golden potato wedges, baked eggs and our house made roasted garlic aioli
Eggs, AAA NY Striploin 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
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
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
Mushroom Beef Stroganoff
42g Protein
AAA sirloin strips, mushrooms, coconut milk, tomato puree, mustard, gluten free Worcestershire sauce, white jasmine rice, cauliflower, herbs & spices
Day 3 Daily Totals: Protein 160g
Calories 2460 | Carbs 158g | Fat 135g | Fiber 23g
Day 4
Breakfast
Egg White, Chicken & Feta Omelette
27g 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
Mediterranean Shawarma Chicken Salad
48g Protein
Tender sliced Rossdown chicken thigh baked with Greek spices and served over crisp lettuce greens with cucumber wedges, Roma tomato, red bell pepper, feta, kalamata olives and our tasty Greek vinaigrette
Rossdown Halal chicken thigh, onion powder, cumin, turmeric, cayenne pepper, cinnamon, coriander, cardamom, olive oil, salt, romaine lettuce, cucumber, Roma tomato, feta cheese, red bell pepper, kalamata olives, Greek vinaigrette (olive & soybean oil, filtered water, feta cheese, vinegar, red wine vinegar, salt, black olives, onion, garlic, lemon juice, xanthin gum), 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
Greek Souvlaki Chicken
52g Protein
Greek inspired baked Rossdown chicken souvlaki over brown rice tabbouleh with grilled bell pepper & our house made Greek yogurt tzatziki sauce
Rossdown Halal Chicken breast, olive oil, lemon juice, oregano, salt, garlic, Greek yogurt, cucumber, parsley, mint, black pepper, dill, brown jasmine rice, Roma tomato, lemon pepper seasonings, red bell pepper, herbs & spices
Day 4 Daily Totals: Protein 153g
Calories 2010 | Carbs 145g | Fat 94g | Fiber 29g
Day 5
Breakfast
Cocoa Banana Oat Protein Parfait
21g Protein
A decadent combination of organic gluten free oats, fresh banana, vegan yoghurt, nut & oat milk, vanilla infused dark cocoa, cinnamon & isolate protein topped with high protein peanut butter mousse & crispy walnuts
organic gluten free oats, bananas, cocoa powder, chia seeds, cinnamon, shredded coconut, vanilla, coconut milk, organic unsweetened almond milk, gluten free oat milk, dairy free coconut yoghurt, maple syrup, organic natural peanut butter, coconut cream, organic agave, walnuts, dark chocolate (unsweetened chocolate; sugar; cocoa butter; soy lecithin, sunflower lecithin, canola lecithin; natural vanilla flavour), isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract)
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
Beach Please
29g Protein
Protein when you need it! Baked Rossdown chicken breast bites, house made tzatziki sauce, raw almonds and feta cubes
Rossdown halal chicken breast, almonds, feta cheese, house made tzatziki (Greek yoghurt, cucumber, lemon juice, garlic, parsley, mint, sea salt, black pepper, dill), herbs & spices
Dinner
Sweet Potato Nachos
67g Protein
Baked sweet potato nachos with roasted cauliflower, black beans, tex Mex grilled Rossdown chicken, cheddar cheese & our house made green Chile salsa
Rossdown Halal Chicken breast, Tex Mex seasonings, sweet potatoes, olive oil, cauliflower, taco seasonings, tomatoes, jalapeño, garlic, green chillies, lime juice, salt, cilantro, green onion, black beans, cheddar cheese, herbs & spices
Day 5 Daily Totals: Protein 154g
Calories 2220 | Carbs 209g | Fat 89g | Fiber 43g
Need More Protein? Add some to your Meal Plan
-
HALAL CHICKEN BREAST
(2x 6oz breast)
Gluten Free
Halal Protein
$19.00Hover For Ingredients Chicken breast, Montreal seasonings, olive oil
Add to cart Login or Register to Buy -
OCEAN WISE WILD CAJUN BASA
(2x fillets)
Gluten Free
$19.00Hover For Ingredients Ocean wise wild basa, cajun seasonings
Add to cart Login or Register to Buy -
AAA HALAL MANHATTAN CUT NY STEAKS
(3x 4oz)
Gluten Free
Halal Protein
$25.00Hover For Ingredients AAA Manhattan cut NY steaks, steak spices, olive oil
Add to cart Login or Register to Buy -
High Protein 5-Pack
Gluten Free
Vegan
Contains Nuts
$44.99Hover For IngredientsAdd to cart Login or Register to Buy
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