Curated 7-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.
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7 Breakfast
7 Lunches
7 Snacks
7 Dinners
✅ 3 Daily Meals + snack
✅ 150g+ protein/day
✅ 2275 avg. cals/day
✅ Rotating 4 Week Menu
Choose purchase type:
$483.00 / week
Rotation Menu 4 of 4
Day 1
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
Hot & Spicy Buffalo Chicken
50g Protein
Our spice is nice buffalo chicken served over our signature sweet potato mash with steamed green beans
Chicken breast, hot sauce, sriracha, vegan butter, green beans, sweet potatoes, olive oil, herbs & spices
Snack
Mini Protein Mousse
12g 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
Low Carb Coconut Butter Chicken
52g Protein
Baked Rossdown chicken breast simmered with fragrant Indian spices, coconut milk, tomato puree, fresh ginger & vegan butter served over cauliflower & jasmine rice blend
Rossdown halal chicken breast, garam masala, cinnamon, coriander, fresh ginger, fresh garlic, chili powder, turmeric, tomato paste, tomatoes, tomato puree, coconut milk, house made veggie stock, vegan butter, onion, organic raw coconut sugar, cauliflower, white jasmine rice, herbs & spices
Day 1 Daily Totals: Protein 151g
Calories 2220g | Carbs 212g | Fat 92g | Fiber 31g
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
Rossdown Greek Chicken
52g Protein
Juicy char grilled Greek chicken over organic quinoa with steamed black pepper green beans & sautéed mushrooms
Chicken breast, Greek marinade (olive & soybean oil, filtered water, feta cheese, vinegar, red wine vinegar, salt, black olives, onion, garlic, lemon juice, xanthin gum), green beans, black pepper, mushrooms, organic tricolour quinoa, 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
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 2 Daily Totals: Protein 154g
calories 2290g | Carbs 196g | Fat 101g | Fiber 35g
Day 3
Breakfast
Bircher Protein Muesli Parfait
18g Protein
Organic gluten free oats with fresh peaches, dried cranberries, flax, Greek yoghurt, isolate protein, pecans, cinnamon and vanilla topped with fresh strawberries & blueberries
Organic gluten free oats, pecans, dried cranberries, shredded coconut, ground flaxseed, cinnamon, salt, peaches, Greek yoghurt, lemon juice, vanilla extract, strawberries, blueberries, isolate protein (whey protein isolate, natural flavours, sunflower lecithin, guar gum, stevia leaf extract)
Lunch
Montreal Grilled Chicken & Butternut Squash
54g Protein
Montreal Spiced Rossdown Chicken Breast with roasted butternut squash, organic tricolour quinoa & steamed green beans
Rossdown Halal chicken breast, Montreal spice seasonings, butternut squash, green beans, organic tricolour quinoa, olive oil, herbs & spices
Snack
Flirty Birdies
30g Protein
Juicy Rossdown chicken breast breaded with shredded coconut, coconut milk, black sesame, garlic & spices, baked to perfection and served with our avocado goddess sauce
Rossdown Halal chicken breast, shredded coconut, black sesame seeds, garlic, dried mustard, paprika, cayenne pepper, coconut milk, avocado goddess sauce (avocado, tahini, garlic, apple cider vinegar, lemon juice, olive oil, basil, parsley, green onion, spinach, salt, pepper, cayenne pepper, maple syrup, coconut water), herbs & spices
Dinner
Zesty West Coast Salmon Cakes
52g Protein
Delish Baked Salmon Cakes made with ocean wise wild salmon, bell pepper, celery, Spanish onion, cayenne & spices served over our signature yam mash with house made vegan tartar sauce, asparagus spears & fresh lemon
Wild ocean wise salmon, Spanish onion, celery, red bell pepper, basil, garlic, cayenne pepper, salt, black pepper, egg, house made tartar sauce (capers, dijon, lemon juice, pickles, cucumber, dill, soft tofu, olive oil), yams, olive oil, lemon, asparagus, herbs & spices
Day 3 Daily Totals: Protein 154g
Calories 2470g | Carbs 224g | Fat 112g | Fiber 48g
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
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
Protein Picnic
17g Protein
Grab & go snack attack! Free range hardboiled egg, house made mini cranberry orange protein muffin, cheddar cubes and juicy grapes
Free range egg, grapes, cheddar cheese, house made protein muffin (bananas, eggs, almond butter, organic coconut oil, vanilla, dates, coconut flour, cinnamon, baking soda, baking powder, dried cranberries, frozen cranberries, orange zest, orange juice, clean vegan protein (pea protein, organic and natural flavours, organic hemp seed protein, organic Sacha inch seed protein, xanthan gum, sunflower oil powder, organic stevia leaf extract, organic sunflower seed protein))
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 4 Daily Totals: Protein 150g
Calories 2280g | Carbs 202g | Fat 97g | Fiber 28g
Breakfast
Mama Mia
24g 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
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
Flirty Birdies
30g Protein
Juicy Rossdown chicken breast breaded with shredded coconut, coconut milk, black sesame, garlic & spices, baked to perfection and served with our avocado goddess sauce
Rossdown Halal chicken breast, shredded coconut, black sesame seeds, garlic, dried mustard, paprika, cayenne pepper, coconut milk, avocado goddess sauce (avocado, tahini, garlic, apple cider vinegar, lemon juice, olive oil, basil, parsley, green onion, spinach, salt, pepper, cayenne pepper, maple syrup, coconut water), herbs & spices
Dinner
AAA Montreal Striploin
57g Protein
AAA Ny Striploin seasoned and grilled with steak spices, served over yam mash with fire-grilled bell pepper & sauteed mushrooms
AAA Ny striploin, steak spices, yam mash (yams, olive oil), red bell pepper, mushrooms, herbs & spices
Day 5 Daily Totals: Protein 151g
Calories 2470g | Carbs 204g | Fat 123g | Fiber 31g
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, 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 Greek Chicken
52g Protein
Juicy char grilled Greek chicken over organic quinoa with steamed black pepper green beans & sautéed mushrooms
Chicken breast, Greek marinade (olive & soybean oil, filtered water, feta cheese, vinegar, red wine vinegar, salt, black olives, onion, garlic, lemon juice, xanthin gum), green beans, black pepper, mushrooms, organic tricolour quinoa, 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
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 2 Daily Totals: Protein 154g
calories 2290g | Carbs 196g | Fat 101g | Fiber 35g
Day 7
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
Montreal Grilled Chicken & Butternut Squash
54g Protein
Montreal Spiced Rossdown Chicken Breast with roasted butternut squash, organic tricolour quinoa & steamed green beans
Rossdown Halal chicken breast, Montreal spice seasonings, butternut squash, green beans, organic tricolour quinoa, olive oil, 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
AAA Montreal Striploin
57g Protein
AAA Ny Striploin seasoned and grilled with steak spices, served over yam mash with fire-grilled bell pepper & sauteed mushrooms
AAA Ny striploin, steak spices, yam mash (yams, olive oil), red bell pepper, mushrooms, herbs & spices
Day 7 Daily Totals: Protein 154g
Calories 2300g | Carbs 196g | Fat 105g | Fiber 33g
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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