2000 Calorie High-Protein Diet for Muscle Building | 4-Week Plan with 150g Protein

Day 1

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Breakfast: Porridge with Peanut Butter, Banana, and Eggs

• 60g rolled oats
• 300ml unsweetened almond milk
• 120g sliced banana
• 20g peanut butter
• 2 eggs (prepared separately)
• Cinnamon

Macros: 580 kcal | 30g Protein | 22g Fat | 68g Carbs

Cook the oats in the almond milk, stir in the banana and peanut butter. Prepare the eggs as scrambled or fried.

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Morning Snack: Greek Yogurt with Berries and Granola

• 200g 2% Greek yogurt
• 100g blueberries
• 30g unsweetened granola
• 15g honey

Macros: 320 kcal | 22g Protein | 8g Fat | 44g Carbs

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Lunch: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

• 180g chicken breast
• 200g sweet potato
• 150g broccoli
• 100g carrot
• 10g olive oil
• Garlic, lemon, rosemary

Macros: 580 kcal | 52g Protein | 14g Fat | 62g Carbs

Season the chicken breast with rosemary, lemon, and garlic, then grill or pan-fry. Dice the sweet potato and roast it. Steam or roast the vegetables with a little oil.

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Afternoon Snack: Protein Shake with Almonds

• 35g vanilla protein powder
• 250ml almond milk
• 100g banana
• 20g almonds
• Ice

Macros: 310 kcal | 32g Protein | 12g Fat | 24g Carbs

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Dinner: Baked Salmon with Quinoa and Steamed Asparagus

• 160g salmon fillet
• 80g quinoa (dry weight)
• 200g asparagus
• 10g olive oil
• Lemon, dill, salt, pepper

Macros: 560 kcal | 46g Protein | 22g Fat | 46g Carbs

Season the salmon with lemon and dill, bake at 180°C (350°F) for about 15 minutes. Cook the quinoa and steam the asparagus.

Daily Total: 2350 kcal | 182g Protein | 78g Fat | 244g Carbs

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Day 2

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Breakfast: Egg Wrap with Turkey Ham and Avocado

• 3 eggs
• 1 whole wheat tortilla (60g)
• 50g turkey ham
• 40g avocado
• 50g tomato
• 30g light cheese

Macros: 520 kcal | 36g Protein | 26g Fat | 36g Carbs

Scramble the eggs, wrap them in the tortilla with the ham, avocado, tomato, and cheese.

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Morning Snack: Cottage Cheese with Fruit and Walnuts

• 200g low-fat cottage cheese
• 120g diced apple
• 20g walnuts
• Cinnamon

Macros: 340 kcal | 28g Protein | 14g Fat | 28g Carbs

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Lunch: Beef Goulash with Brown Rice and Pickles

• 160g lean beef
• 80g brown rice (dry weight)
• 80g onion
• 120g tomato
• 10g olive oil
• Paprika powder, salt, pepper, cumin

Macros: 620 kcal | 50g Protein | 18g Fat | 68g Carbs

Sauté the onion, add the meat, spices, and tomato. Cook until tender, cook the rice separately.

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Afternoon Snack: Protein Pancakes

• 40g rolled oats
• 100g egg whites
• 100g banana
• 10g honey

Macros: 280 kcal | 22g Protein | 4g Fat | 42g Carbs

Blend the oats, egg whites, and banana, then fry as pancakes. Drizzle with honey.

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Dinner: Baked Sea Fish with Sweet Potato and Mediterranean Salad

• 180g cod fillet
• 150g sweet potato
• 150g mixed salad greens
• 50g cucumber
• 50g tomato
• 30g feta cheese
• 10g olive oil

Macros: 520 kcal | 48g Protein | 16g Fat | 50g Carbs

Bake the fish and sweet potato. Prepare a salad with all the vegetables, crumble the feta on top, and drizzle with oil.

Daily Total: 2280 kcal | 184g Protein | 78g Fat | 224g Carbs

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Day 3

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Breakfast: Protein Smoothie Bowl with Berries

• 40g vanilla protein powder
• 200ml almond milk
• 100g frozen blueberries
• 100g banana
• 30g granola
• 10g chia seeds
• 50g strawberries

Macros: 480 kcal | 38g Protein | 10g Fat | 62g Carbs

Blend the protein powder, almond milk, blueberries, and half the banana. Pour into a bowl, top with granola, chia seeds, strawberries, and the remaining banana.

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Morning Snack: Almond Butter Sandwich

• 60g whole wheat bread
• 25g almond butter
• 80g sliced banana
• Cinnamon

Macros: 340 kcal | 12g Protein | 14g Fat | 46g Carbs

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Lunch: Chicken Curry with Brown Rice and Vegetables

• 170g chicken breast
• 80g brown rice (dry weight)
• 120g carrot
• 100g green peas
• 80g onion
• 10g coconut oil
• 100ml light coconut milk
• Curry powder, ginger, garlic

Macros: 640 kcal | 54g Protein | 16g Fat | 72g Carbs

Dice the chicken, sauté with spices, add the vegetables and coconut milk. Simmer together and serve with rice.

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Afternoon Snack: Quark Pancakes with Honey

• 150g low-fat quark
• 2 eggs
• 30g rolled oats
• 15g honey

Macros: 360 kcal | 32g Protein | 14g Fat | 28g Carbs

Mix the quark, eggs, and oats, then fry. Drizzle with honey.

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Dinner: Grilled Turkey Breast with Butternut Squash and Green Beans

• 180g turkey breast
• 200g butternut squash
• 200g green beans
• 10g olive oil
• Thyme, garlic, salt

Macros: 480 kcal | 52g Protein | 12g Fat | 44g Carbs

Roast the turkey and squash, steam the green beans.

Daily Total: 2300 kcal | 188g Protein | 66g Fat | 252g Carbs

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Day 4

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Breakfast: Omelette with Mushrooms, Spinach, and Spelt Bread

• 3 eggs
• 100g mushrooms
• 80g spinach
• 60g light feta cheese
• 60g spelt bread
• 5g olive oil

Macros: 480 kcal | 32g Protein | 24g Fat | 36g Carbs

Sauté the mushrooms and spinach, pour in the eggs, crumble the feta on top. Serve with toasted bread.

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Morning Snack: Greek Yogurt with Seeds and Honey

• 200g 2% Greek yogurt
• 20g pumpkin seeds
• 20g sunflower seeds
• 10g honey

Macros: 360 kcal | 24g Protein | 18g Fat | 26g Carbs

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Lunch: Tuna Salad with Whole Wheat Pasta

• 150g canned tuna (in water)
• 80g whole wheat penne (dry weight)
• 100g cooked chickpeas
• 150g mixed salad greens
• 80g tomato
• 50g cucumber
• 15g olive oil
• Lemon, parsley

Macros: 640 kcal | 52g Protein | 18g Fat | 74g Carbs

Cook the pasta, mix with the tuna, chickpeas, and vegetables. Drizzle with oil and lemon juice.

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Afternoon Snack: Homemade Protein Bar

• 30g vanilla protein powder
• 25g chopped almonds
• 20g rolled oats
• 10g honey
• 10g shredded coconut

Macros: 280 kcal | 28g Protein | 12g Fat | 18g Carbs

Knead the ingredients together, shape into a bar, and refrigerate for 2 hours.

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Dinner: Baked Skinless Chicken Thigh with Quinoa and Roasted Vegetables

• 180g skinless chicken thigh
• 80g quinoa (dry weight)
• 150g zucchini
• 100g eggplant
• 80g bell pepper
• 10g olive oil
• Oregano, basil, garlic

Macros: 580 kcal | 50g Protein | 18g Fat | 60g Carbs

Roast the chicken thigh and vegetables, cook the quinoa.

Daily Total: 2340 kcal | 186g Protein | 90g Fat | 214g Carbs

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Day 5

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Breakfast: Porridge with Protein Powder, Apple, and Cinnamon

• 60g rolled oats
• 30g vanilla protein powder
• 300ml almond milk
• 120g diced apple
• 20g walnuts
• Cinnamon

Macros: 520 kcal | 36g Protein | 16g Fat | 64g Carbs

Cook the oats in the almond milk, stir in the protein powder and apple. Sprinkle with walnuts and cinnamon.

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Morning Snack: Whole Wheat Sandwich with Turkey

• 80g whole wheat bread
• 80g sliced turkey breast
• 40g avocado
• 50g lettuce
• 50g tomato
• Mustard

Macros: 380 kcal | 32g Protein | 12g Fat | 40g Carbs

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Lunch: Baked Salmon with Sweet Potato and Broccoli

• 170g salmon fillet
• 200g sweet potato
• 200g broccoli
• 10g olive oil
• Lemon, white wine, thyme

Macros: 620 kcal | 48g Protein | 24g Fat | 58g Carbs

Bake the salmon and sweet potato, steam the broccoli.

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Afternoon Snack: Cottage Cheese with Berries

• 200g low-fat cottage cheese
• 120g raspberries
• 20g almonds

Macros: 320 kcal | 30g Protein | 12g Fat | 24g Carbs

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Dinner: Beef Stir-fry with Brown Pasta

• 160g lean beef
• 80g brown pasta (dry weight)
• 150g broccoli
• 100g carrot
• 80g bell pepper
• 10g sesame oil
• Soy sauce, ginger, garlic

Macros: 600 kcal | 50g Protein | 18g Fat | 64g Carbs

Cut the beef into strips, stir-fry quickly, add the vegetables and spices. Cook the pasta and mix together.

Daily Total: 2440 kcal | 196g Protein | 82g Fat | 250g Carbs

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Day 6

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Breakfast: Protein Pancakes with Berries and Honey

• 50g rolled oats
• 30g vanilla protein powder
• 2 eggs
• 100ml almond milk
• 100g blueberries
• 15g honey

Macros: 500 kcal | 40g Protein | 14g Fat | 56g Carbs

Mix the oats, protein powder, eggs, and milk, then fry. Serve with blueberries and honey.

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Morning Snack: Peanut Butter Banana

• 140g banana
• 25g peanut butter

Macros: 280 kcal | 8g Protein | 14g Fat | 34g Carbs

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Lunch: Chicken Tikka Masala with Brown Rice

• 170g chicken breast
• 80g brown rice (dry weight)
• 120g tomato
• 80g onion
• 100g Greek yogurt (2%)
• 10g coconut oil
• Tikka masala spice, garlic, ginger

Macros: 640 kcal | 56g Protein | 16g Fat | 68g Carbs

Season the chicken with tikka masala and yogurt, then cook. Prepare a tomato sauce, add the chicken. Serve with rice.

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Afternoon Snack: Greek Yogurt with Granola

• 200g 2% Greek yogurt
• 40g granola
• 80g strawberries

Macros: 320 kcal | 22g Protein | 8g Fat | 42g Carbs

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Dinner: Baked Pike-Perch with Bulgur and Vegetables

• 180g pike-perch fillet
• 80g bulgur (dry weight)
• 200g asparagus
• 100g tomato
• 10g olive oil
• Lemon, white wine, thyme

Macros: 540 kcal | 52g Protein | 12g Fat | 62g Carbs

Bake the fish, cook the bulgur, steam the asparagus.

Daily Total: 2280 kcal | 178g Protein | 64g Fat | 262g Carbs

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Day 7

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Breakfast: Whole Wheat Waffles with Ricotta and Berries

• 80g whole wheat flour
• 1 egg
• 150ml almond milk
• 100g ricotta
• 100g raspberries
• 80g blueberries
• 15g honey

Macros: 560 kcal | 28g Protein | 16g Fat | 78g Carbs

Mix the flour, egg, and milk, bake as waffles. Serve with ricotta, berries, and honey.

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Morning Snack: Quark-Walnut Balls

• 150g low-fat quark
• 30g chopped walnuts
• 20g honey
• 10g shredded coconut

Macros: 360 kcal | 22g Protein | 18g Fat | 26g Carbs

Knead the quark, half the walnuts, and the honey. Shape into balls and roll in the remaining walnuts and coconut.

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Lunch: Turkey Fajitas with Brown Rice

• 170g turkey breast strips
• 80g brown rice (dry weight)
• 120g bell pepper
• 80g red onion
• 100g corn
• 10g olive oil
• Fajita seasoning, lime

Macros: 620 kcal | 54g Protein | 12g Fat | 74g Carbs

Season the turkey, sauté with the peppers, onion, and corn. Cook the rice separately.

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Afternoon Snack: Protein Smoothie

• 35g chocolate protein powder
• 250ml almond milk
• 100g banana
• 15g peanut butter
• Ice

Macros: 340 kcal | 32g Protein | 12g Fat | 30g Carbs

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Dinner: Baked Trout with Quinoa and Mediterranean Vegetables

• 180g trout fillet
• 80g quinoa (dry weight)
• 150g zucchini
• 100g eggplant
• 80g tomato
• 10g olive oil
• Basil, oregano, garlic

Macros: 560 kcal | 50g Protein | 20g Fat | 56g Carbs

Bake the fish and vegetables, cook the quinoa.

Daily Total: 2440 kcal | 186g Protein | 78g Fat | 264g Carbs

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Day 1

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Breakfast: Porridge with Peanut Butter, Banana, and Eggs

Macros: 580 kcal | 30g Protein | 22g Fat | 68g Carbs
(You had this for breakfast on Day 1 of the first week of the plan. All the ingredients and preparation instructions can be found there.)

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Morning Snack: Homemade Protein Bar

Macros: 280 kcal | 28g Protein | 12g Fat | 18g Carbs
(This was the afternoon snack on Day 4 of the first week of the plan. The recipe can be found there.)

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Lunch: Chicken Stroganoff with Brown Pasta

• 170g chicken breast
• 80g brown penne (dry weight)
• 120g mushrooms
• 80g onion
• 100g Greek yogurt (2%)
• 10g olive oil
• Mustard, paprika, parsley

Macros: 620 kcal | 58g Protein | 16g Fat | 64g Carbs

Sauté the chicken, add the mushrooms and onion, and season. At the end, stir in the yogurt and mustard. Serve with pasta.

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Afternoon Snack: Peanut Butter Banana

Macros: 280 kcal | 8g Protein | 14g Fat | 34g Carbs
(This was the morning snack on Day 6 of the first week of the plan. The recipe is there.)

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Dinner: Baked Tuna Steak with Sweet Potato and Asparagus

• 180g tuna steak
• 180g sweet potato
• 200g asparagus
• 10g olive oil
• Soy sauce, lemon, ginger, sesame seeds

Macros: 560 kcal | 56g Protein | 16g Fat | 54g Carbs

Sear the tuna briefly on both sides (keep it pink inside), bake the sweet potato, and steam the asparagus. Drizzle with soy sauce and lemon juice.

Daily Total: 2320 kcal | 180g Protein | 80g Fat | 238g Carbs

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Day 2

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Breakfast: Egg Wrap with Turkey Ham and Avocado

Macros: 520 kcal | 36g Protein | 26g Fat | 36g Carbs
(You had this for breakfast on Day 2 of the first week of the plan. The preparation is described there.)

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Morning Snack: Cottage Cheese with Fruit and Walnuts

Macros: 340 kcal | 28g Protein | 14g Fat | 28g Carbs
(This was the morning snack on Day 2 of the first week of the plan. The recipe can be found there.)

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Lunch: Chicken Enchilada Bowl with Brown Rice

• 170g chicken breast
• 80g brown rice (dry weight)
• 120g cooked black beans
• 100g tomato
• 80g corn
• 50g red onion
• 10g olive oil
• 30g light cheddar cheese
• Chili, cumin, lime, cilantro

Macros: 660 kcal | 58g Protein | 16g Fat | 76g Carbs

Season the chicken with Mexican spices and sauté. Cook the rice. Serve in a bowl with the beans, tomato, corn, cheese, and lime.

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Afternoon Snack: Greek Yogurt with Granola

Macros: 320 kcal | 22g Protein | 8g Fat | 42g Carbs
(This was the afternoon snack on Day 6 of the first week of the plan. The recipe can be found there.)

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Dinner: Baked Hake with Bulgur and Mediterranean Vegetables

• 180g hake fillet
• 80g bulgur (dry weight)
• 150g zucchini
• 100g eggplant
• 80g tomato
• 10g olive oil
• Basil, oregano, garlic, lemon

Macros: 540 kcal | 50g Protein | 12g Fat | 62g Carbs

Bake the fish and vegetables, cook the bulgur.

Daily Total: 2380 kcal | 194g Protein | 76g Fat | 244g Carbs

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Day 3

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Breakfast: Protein Smoothie Bowl with Berries

Macros: 480 kcal | 38g Protein | 10g Fat | 62g Carbs
(You had this for breakfast on Day 3 of the first week of the plan. All the info is there.)

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Morning Snack: Almond Butter Sandwich

Macros: 340 kcal | 12g Protein | 14g Fat | 46g Carbs
(This was the morning snack on Day 3 of the first week of the plan. The preparation is there.)

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Lunch: Seafood Paella with Brown Rice

• 100g shrimp
• 80g mussels
• 80g calamari
• 80g brown rice (dry weight)
• 120g tomato
• 80g onion
• 100g green peas
• 10g olive oil
• Saffron, garlic, lemon, parsley

Macros: 620 kcal | 54g Protein | 12g Fat | 74g Carbs

Sauté the onion, add the seafood, rice, tomato, peas, and spices. Cook together, drizzle with lemon juice when serving.

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Afternoon Snack: Quark Pancakes with Honey

Macros: 360 kcal | 32g Protein | 14g Fat | 28g Carbs
(This was the afternoon snack on Day 3 of the first week of the plan. The recipe is there.)

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Dinner: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

Macros: 580 kcal | 52g Protein | 14g Fat | 62g Carbs
(You had this for lunch on Day 1 of the first week of the plan. The preparation can be found there.)

Daily Total: 2380 kcal | 188g Protein | 64g Fat | 272g Carbs

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Day 4

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Breakfast: Omelette with Mushrooms, Spinach, and Spelt Bread

Macros: 480 kcal | 32g Protein | 24g Fat | 36g Carbs
(You had this for breakfast on Day 4 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Greek Yogurt with Seeds and Honey

Macros: 360 kcal | 24g Protein | 18g Fat | 26g Carbs
(This was the morning snack on Day 4 of the first week of the plan. The preparation is there.)

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Lunch: Lamb with Vegetables and Couscous

• 150g lean lamb
• 80g couscous (dry weight)
• 120g eggplant
• 100g zucchini
• 80g tomato
• 10g olive oil
• Rosemary, garlic, mint, lemon

Macros: 600 kcal | 48g Protein | 18g Fat | 66g Carbs

Brown the lamb, cook the vegetables, prepare the couscous. Serve together with fresh mint and lemon.

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Afternoon Snack: Protein Shake with Almonds

Macros: 310 kcal | 32g Protein | 12g Fat | 24g Carbs
(This was the afternoon snack on Day 1 of the first week of the plan. The recipe is there.)

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Dinner: Baked Salmon with Quinoa and Steamed Asparagus

Macros: 560 kcal | 46g Protein | 22g Fat | 46g Carbs
(You had this for dinner on Day 1 of the first week of the plan. All the info can be found there.)

Daily Total: 2310 kcal | 182g Protein | 94g Fat | 198g Carbs

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Day 5

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Breakfast: Porridge with Protein Powder, Apple, and Cinnamon

Macros: 520 kcal | 36g Protein | 16g Fat | 64g Carbs
(You had this for breakfast on Day 5 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Whole Wheat Sandwich with Turkey

Macros: 380 kcal | 32g Protein | 12g Fat | 40g Carbs
(This was the morning snack on Day 5 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Teriyaki with Broccoli and Jasmine Rice

• 170g chicken breast
• 80g jasmine rice (dry weight)
• 250g broccoli
• 80g carrot
• 10g sesame oil
• Sugar-free teriyaki sauce, sesame seeds, ginger, garlic

Macros: 620 kcal | 56g Protein | 12g Fat | 70g Carbs

Cut the chicken into strips, sauté, and drizzle with teriyaki sauce. Steam the broccoli and carrot, cook the rice. Sprinkle with sesame seeds.

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Afternoon Snack: Cottage Cheese with Berries

Macros: 320 kcal | 30g Protein | 12g Fat | 24g Carbs
(This was the afternoon snack on Day 5 of the first week of the plan. The recipe is there.)

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Dinner: Grilled Turkey Breast with Butternut Squash and Green Beans

Macros: 480 kcal | 52g Protein | 12g Fat | 44g Carbs
(You had this for dinner on Day 3 of the first week of the plan. The preparation can be found there.)

Daily Total: 2320 kcal | 206g Protein | 64g Fat | 242g Carbs

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Day 6

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Breakfast: Protein Pancakes with Berries and Honey

Macros: 500 kcal | 40g Protein | 14g Fat | 56g Carbs
(You had this for breakfast on Day 6 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Quark-Walnut Balls

Macros: 360 kcal | 22g Protein | 18g Fat | 26g Carbs
(This was the morning snack on Day 7 of the first week of the plan. The preparation is there.)

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Lunch: Beef Goulash with Brown Rice and Pickles

Macros: 620 kcal | 50g Protein | 18g Fat | 68g Carbs
(You had this for lunch on Day 2 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Protein Smoothie

Macros: 340 kcal | 32g Protein | 12g Fat | 30g Carbs
(This was the afternoon snack on Day 7 of the first week of the plan. All the info is there.)

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Dinner: Baked Skinless Chicken Thigh with Quinoa and Roasted Vegetables

Macros: 580 kcal | 50g Protein | 18g Fat | 60g Carbs
(You had this for dinner on Day 4 of the first week of the plan. The preparation can be found there.)

Daily Total: 2400 kcal | 194g Protein | 80g Fat | 240g Carbs

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Day 7

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Breakfast: Whole Wheat Waffles with Ricotta and Berries

Macros: 560 kcal | 28g Protein | 16g Fat | 78g Carbs
(You had this for breakfast on Day 7 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Greek Yogurt with Berries and Granola

Macros: 320 kcal | 22g Protein | 8g Fat | 44g Carbs
(This was the morning snack on Day 1 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Curry with Brown Rice and Vegetables

Macros: 640 kcal | 54g Protein | 16g Fat | 72g Carbs
(This was lunch on Day 3 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Protein Pancakes

Macros: 280 kcal | 22g Protein | 4g Fat | 42g Carbs
(This was the afternoon snack on Day 2 of the first week of the plan. All the info is there.)

Dinner: Baked Trout with Quinoa and Mediterranean Vegetables

Macros: 560 kcal | 50g Protein | 20g Fat | 56g Carbs
(You had this for dinner on Day 7 of the first week of the plan. The preparation can be found there.)

Daily Total: 2360 kcal | 176g Protein | 64g Fat | 292g Carbs

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Day 1

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Breakfast: Porridge with Peanut Butter, Banana, and Eggs

Macros: 580 kcal | 30g Protein | 22g Fat | 68g Carbs
(You had this for breakfast on Day 1 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Protein Shake with Blueberries and Oats

• 35g vanilla protein powder
• 250ml almond milk
• 100g blueberries
• 20g rolled oats
• Ice

Macros: 280 kcal | 32g Protein | 4g Fat | 32g Carbs

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Lunch: Ground Turkey Ragu with Whole Wheat Pasta

• 160g ground turkey breast
• 80g whole wheat penne (dry weight)
• 120g tomato
• 80g onion
• 10g olive oil
• Basil, oregano, garlic, red wine (for cooking)

Macros: 620 kcal | 56g Protein | 14g Fat | 68g Carbs

Prepare a bolognese sauce from the ground turkey, tomatoes, and spices. Cook the pasta and mix with the sauce.

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Afternoon Snack: Cottage Cheese with Fruit and Walnuts

Macros: 340 kcal | 28g Protein | 14g Fat | 28g Carbs
(This was the morning snack on Day 2 of the first week of the plan. The recipe can be found there.)

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Dinner: Baked Sea Fish with Sweet Potato and Mediterranean Salad

Macros: 520 kcal | 48g Protein | 16g Fat | 50g Carbs
(You had this for dinner on Day 2 of the first week of the plan. The preparation can be found there.)

Daily Total: 2340 kcal | 194g Protein | 70g Fat | 246g Carbs

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Day 2

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Breakfast: Egg Wrap with Turkey Ham and Avocado

Macros: 520 kcal | 36g Protein | 26g Fat | 36g Carbs
(You had this for breakfast on Day 2 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Homemade Protein Bar

Macros: 280 kcal | 28g Protein | 12g Fat | 18g Carbs
(This was the afternoon snack on Day 4 of the first week of the plan. The preparation is there.)

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Lunch: Moroccan-Style Chicken with Couscous

• 170g chicken breast
• 80g couscous (dry weight)
• 150g butternut squash
• 100g cooked chickpeas
• 10g olive oil
• Turmeric, cumin, cinnamon, ginger, coriander seeds, honey

Macros: 640 kcal | 56g Protein | 14g Fat | 74g Carbs

Season the chicken with Moroccan spices and cook. Dice and roast the butternut squash. Prepare the couscous and serve together with the chickpeas.

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Afternoon Snack: Peanut Butter Banana

Macros: 280 kcal | 8g Protein | 14g Fat | 34g Carbs
(This was the morning snack on Day 6 of the first week of the plan. The recipe is there.)

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Dinner: Beef Stir-fry with Brown Pasta

Macros: 600 kcal | 50g Protein | 18g Fat | 64g Carbs
(You had this for dinner on Day 5 of the first week of the plan. All the info can be found there.)

Daily Total: 2320 kcal | 178g Protein | 84g Fat | 226g Carbs

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Day 3

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Breakfast: Protein Smoothie Bowl with Berries

Macros: 480 kcal | 38g Protein | 10g Fat | 62g Carbs
(You had this for breakfast on Day 3 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Almond Butter Sandwich

Macros: 340 kcal | 12g Protein | 14g Fat | 46g Carbs
(This was the morning snack on Day 3 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Stroganoff with Brown Pasta

Macros: 620 kcal | 58g Protein | 16g Fat | 64g Carbs
(You had this for lunch on Day 1 of the second week of the plan. The recipe can be found there.)

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Afternoon Snack: Quark Pancakes with Honey

Macros: 360 kcal | 32g Protein | 14g Fat | 28g Carbs
(This was the afternoon snack on Day 3 of the first week of the plan. All the info is there.)

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Dinner: Baked Tuna Steak with Sweet Potato and Asparagus

Macros: 560 kcal | 56g Protein | 16g Fat | 54g Carbs
(You had this for dinner on Day 1 of the second week of the plan. The preparation can be found there.)

Daily Total: 2360 kcal | 196g Protein | 70g Fat | 254g Carbs

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Day 4

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Breakfast: Omelette with Mushrooms, Spinach, and Spelt Bread

Macros: 480 kcal | 32g Protein | 24g Fat | 36g Carbs
(You had this for breakfast on Day 4 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Greek Yogurt with Seeds and Honey

Macros: 360 kcal | 24g Protein | 18g Fat | 26g Carbs
(This was the morning snack on Day 4 of the first week of the plan. The preparation is there.)

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Lunch: Tuna Poke Bowl with Brown Rice

• 150g fresh or sushi-grade tuna
• 80g brown rice (dry weight)
• 50g avocado
• 80g cucumber
• 80g edamame beans
• 50g carrot
• 10g sesame oil
• Soy sauce, wasabi, ginger, sesame seeds

Macros: 640 kcal | 52g Protein | 20g Fat | 70g Carbs

Dice the tuna, cook the rice, and arrange all ingredients in a bowl. Drizzle with soy sauce and sesame oil, sprinkle with sesame seeds.

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Afternoon Snack: Protein Shake with Almonds

Macros: 310 kcal | 32g Protein | 12g Fat | 24g Carbs
(This was the afternoon snack on Day 1 of the first week of the plan. The recipe is there.)

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Dinner: Baked Hake with Bulgur and Mediterranean Vegetables

Macros: 540 kcal | 50g Protein | 12g Fat | 62g Carbs
(You had this for dinner on Day 2 of the second week of the plan. All the info can be found there.)

Daily Total: 2330 kcal | 190g Protein | 86g Fat | 218g Carbs

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Day 5

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Breakfast: Porridge with Protein Powder, Apple, and Cinnamon

Macros: 520 kcal | 36g Protein | 16g Fat | 64g Carbs
(You had this for breakfast on Day 5 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Whole Wheat Sandwich with Turkey

Macros: 380 kcal | 32g Protein | 12g Fat | 40g Carbs
(This was the morning snack on Day 5 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Enchilada Bowl with Brown Rice

Macros: 660 kcal | 58g Protein | 16g Fat | 76g Carbs
(You had this for lunch on Day 2 of the second week of the plan. The recipe can be found there.)

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Afternoon Snack: Cottage Cheese with Berries

Macros: 320 kcal | 30g Protein | 12g Fat | 24g Carbs
(This was the afternoon snack on Day 5 of the first week of the plan. All the info is there.)

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Dinner: Grilled Chicken Breast with Sweet Potato and Roasted Vegetables

Macros: 580 kcal | 52g Protein | 14g Fat | 62g Carbs
(You had this for lunch on Day 1 of the first week of the plan. The preparation can be found there.)

Daily Total: 2460 kcal | 208g Protein | 70g Fat | 266g Carbs

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Day 6

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Breakfast: Protein Pancakes with Berries and Honey

Macros: 500 kcal | 40g Protein | 14g Fat | 56g Carbs
(You had this for breakfast on Day 6 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Quark-Walnut Balls

Macros: 360 kcal | 22g Protein | 18g Fat | 26g Carbs
(This was the morning snack on Day 7 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Tikka Masala with Brown Rice

Macros: 640 kcal | 56g Protein | 16g Fat | 68g Carbs
(You had this for lunch on Day 6 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Greek Yogurt with Granola

Macros: 320 kcal | 22g Protein | 8g Fat | 42g Carbs
(This was the afternoon snack on Day 6 of the first week of the plan. All the info is there.)

Dinner: Baked Salmon with Quinoa and Steamed Asparagus

Macros: 560 kcal | 46g Protein | 22g Fat | 46g Carbs
(You had this for dinner on Day 1 of the first week of the plan. The preparation can be found there.)

Daily Total: 2380 kcal | 186g Protein | 78g Fat | 238g Carbs

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Day 7

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Breakfast: Whole Wheat Waffles with Ricotta and Berries

Macros: 560 kcal | 28g Protein | 16g Fat | 78g Carbs
(You had this for breakfast on Day 7 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Greek Yogurt with Berries and Granola

Macros: 320 kcal | 22g Protein | 8g Fat | 44g Carbs
(This was the morning snack on Day 1 of the first week of the plan. The preparation is there.)

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Lunch: Seafood Paella with Brown Rice

Macros: 620 kcal | 54g Protein | 12g Fat | 74g Carbs
(This was lunch on Day 3 of the second week of the plan. The recipe can be found there.)

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Afternoon Snack: Protein Smoothie

Macros: 340 kcal | 32g Protein | 12g Fat | 30g Carbs
(This was the afternoon snack on Day 7 of the first week of the plan. All the info is there.)

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Dinner: Baked Trout with Quinoa and Mediterranean Vegetables

Macros: 560 kcal | 50g Protein | 20g Fat | 56g Carbs
(You had this for dinner on Day 7 of the first week of the plan. The preparation can be found there.)

Daily Total: 2400 kcal | 186g Protein | 68g Fat | 282g Carbs

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Day 1

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Breakfast: Porridge with Peanut Butter, Banana, and Eggs

Macros: 580 kcal | 30g Protein | 22g Fat | 68g Carbs
(You had this for breakfast on Day 1 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Protein Shake with Blueberries and Oats

Macros: 280 kcal | 32g Protein | 4g Fat | 32g Carbs
(This was the morning snack on Day 1 of the third week of the plan. The preparation is there.)

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Lunch: Chicken Madras Curry with Brown Rice

• 170g chicken breast
• 80g brown rice (dry weight)
• 120g carrot
• 100g green peas
• 80g onion
• 10g coconut oil
• 100ml light coconut milk
• Madras curry powder, garlic, ginger

Macros: 640 kcal | 56g Protein | 14g Fat | 72g Carbs

Sauté the diced chicken, add the curry and a little light coconut milk, then the vegetables. Simmer together and serve with rice.

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Afternoon Snack: Peanut Butter Banana

Macros: 280 kcal | 8g Protein | 14g Fat | 34g Carbs
(This was the morning snack on Day 6 of the first week of the plan. The recipe is there.)

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Dinner: Baked Pike-Perch with Bulgur and Vegetables

Macros: 540 kcal | 52g Protein | 12g Fat | 62g Carbs
(You had this for dinner on Day 6 of the first week of the plan. All the info can be found there.)

Daily Total: 2320 kcal | 178g Protein | 66g Fat | 268g Carbs

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Day 2

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Breakfast: Egg Wrap with Turkey Ham and Avocado

Macros: 520 kcal | 36g Protein | 26g Fat | 36g Carbs
(You had this for breakfast on Day 2 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Cottage Cheese with Fruit and Walnuts

Macros: 340 kcal | 28g Protein | 14g Fat | 28g Carbs
(This was the morning snack on Day 2 of the first week of the plan. The preparation is there.)

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Lunch: Turkey Fajitas with Brown Rice

Macros: 620 kcal | 54g Protein | 12g Fat | 74g Carbs
(You had this for lunch on Day 7 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Protein Pancakes

Macros: 280 kcal | 22g Protein | 4g Fat | 42g Carbs
(This was the afternoon snack on Day 2 of the first week of the plan. All the info is there.)

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Dinner: Grilled Turkey Breast with Butternut Squash and Green Beans

Macros: 480 kcal | 52g Protein | 12g Fat | 44g Carbs
(You had this for dinner on Day 3 of the first week of the plan. The preparation can be found there.)

Daily Total: 2240 kcal | 192g Protein | 68g Fat | 224g Carbs

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Day 3

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Breakfast: Protein Smoothie Bowl with Berries

Macros: 480 kcal | 38g Protein | 10g Fat | 62g Carbs
(You had this for breakfast on Day 3 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Homemade Protein Bar

Macros: 280 kcal | 28g Protein | 12g Fat | 18g Carbs
(This was the afternoon snack on Day 4 of the first week of the plan. The preparation is there.)

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Lunch: Lamb with Vegetables and Couscous

Macros: 600 kcal | 48g Protein | 18g Fat | 66g Carbs
(This was lunch on Day 4 of the second week of the plan. The recipe can be found there.)

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Afternoon Snack: Quark Pancakes with Honey

Macros: 360 kcal | 32g Protein | 14g Fat | 28g Carbs
(This was the afternoon snack on Day 3 of the first week of the plan. All the info is there.)

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Dinner: Baked Salmon with Sweet Potato and Broccoli

Macros: 620 kcal | 48g Protein | 24g Fat | 58g Carbs
(You had this for lunch on Day 5 of the first week of the plan. The preparation can be found there.)

Daily Total: 2340 kcal | 194g Protein | 78g Fat | 232g Carbs

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Day 4

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Breakfast: Omelette with Mushrooms, Spinach, and Spelt Bread

Macros: 480 kcal | 32g Protein | 24g Fat | 36g Carbs
(You had this for breakfast on Day 4 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Greek Yogurt with Seeds and Honey

Macros: 360 kcal | 24g Protein | 18g Fat | 26g Carbs
(This was the morning snack on Day 4 of the first week of the plan. The preparation is there.)

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Lunch: Tuna Salad with Whole Wheat Pasta

Macros: 640 kcal | 52g Protein | 18g Fat | 74g Carbs
(You had this for lunch on Day 4 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Protein Shake with Almonds

Macros: 310 kcal | 32g Protein | 12g Fat | 24g Carbs
(This was the afternoon snack on Day 1 of the first week of the plan. All the info is there.)

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Dinner: Beef Stir-fry with Brown Pasta

Macros: 600 kcal | 50g Protein | 18g Fat | 64g Carbs
(You had this for dinner on Day 5 of the first week of the plan. The preparation can be found there.)

Daily Total: 2390 kcal | 190g Protein | 90g Fat | 224g Carbs

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Day 5

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Breakfast: Porridge with Protein Powder, Apple, and Cinnamon

Macros: 520 kcal | 36g Protein | 16g Fat | 64g Carbs
(You had this for breakfast on Day 5 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Whole Wheat Sandwich with Turkey

Macros: 380 kcal | 32g Protein | 12g Fat | 40g Carbs
(This was the morning snack on Day 5 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Curry with Brown Rice and Vegetables

Macros: 640 kcal | 54g Protein | 16g Fat | 72g Carbs
(You had this for lunch on Day 3 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Cottage Cheese with Berries

Macros: 320 kcal | 30g Protein | 12g Fat | 24g Carbs
(This was the afternoon snack on Day 5 of the first week of the plan. All the info is there.)

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Dinner: Baked Skinless Chicken Thigh with Quinoa and Roasted Vegetables

Macros: 580 kcal | 50g Protein | 18g Fat | 60g Carbs
(You had this for dinner on Day 4 of the first week of the plan. The preparation can be found there.)

Daily Total: 2440 kcal | 202g Protein | 74g Fat | 260g Carbs

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Day 6

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Breakfast: Protein Pancakes with Berries and Honey

Macros: 500 kcal | 40g Protein | 14g Fat | 56g Carbs
(You had this for breakfast on Day 6 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Quark-Walnut Balls

Macros: 360 kcal | 22g Protein | 18g Fat | 26g Carbs
(This was the morning snack on Day 7 of the first week of the plan. The preparation is there.)

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Lunch: Beef Goulash with Brown Rice and Pickles

Macros: 620 kcal | 50g Protein | 18g Fat | 68g Carbs
(You had this for lunch on Day 2 of the first week of the plan. The recipe can be found there.)

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Afternoon Snack: Greek Yogurt with Granola

Macros: 320 kcal | 22g Protein | 8g Fat | 42g Carbs
(This was the afternoon snack on Day 6 of the first week of the plan. All the info is there.)

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Dinner: Baked Sea Fish with Sweet Potato and Mediterranean Salad

Macros: 520 kcal | 48g Protein | 16g Fat | 50g Carbs
(You had this for dinner on Day 2 of the first week of the plan. The preparation can be found there.)

Daily Total: 2320 kcal | 182g Protein | 74g Fat | 242g Carbs

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Day 7

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Breakfast: Whole Wheat Waffles with Ricotta and Berries

Macros: 560 kcal | 28g Protein | 16g Fat | 78g Carbs
(You had this for breakfast on Day 7 of the first week of the plan. The recipe can be found there.)

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Morning Snack: Almond Butter Sandwich

Macros: 340 kcal | 12g Protein | 14g Fat | 46g Carbs
(This was the morning snack on Day 3 of the first week of the plan. The preparation is there.)

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Lunch: Chicken Teriyaki with Broccoli and Jasmine Rice

Macros: 620 kcal | 56g Protein | 12g Fat | 70g Carbs
(This was lunch on Day 5 of the second week of the plan. The recipe can be found there.)

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Afternoon Snack: Protein Smoothie

Macros: 340 kcal | 32g Protein | 12g Fat | 30g Carbs
(This was the afternoon snack on Day 7 of the first week of the plan. All the info is there.)

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Dinner: Baked Tuna Steak with Sweet Potato and Asparagus

Macros: 560 kcal | 56g Protein | 16g Fat | 54g Carbs
(You had this for dinner on Day 1 of the second week of the plan. The preparation can be found there.)

Daily Total: 2420 kcal | 184g Protein | 70g Fat | 278g Carbs

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Shopping List - Complete 4-Week List

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Meats and Fish

• Chicken breast: 6500g
• Turkey breast: 1900g
• Ground turkey breast: 320g
• Turkey ham: 210g
• Lean beef: 640g
• Lean lamb: 300g
• Skinless chicken thigh: 540g
• Salmon fillet: 810g
• Cod fillet: 360g
• Pike-perch fillet: 540g
• Canned tuna (in water): 300g
• Fresh tuna steak: 720g
• Hake fillet: 360g
• Trout fillet: 540g
• Shrimp: 300g
• Mussels: 240g
• Calamari: 240g

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Eggs and Dairy Products

• Eggs: 52 pieces
• Egg whites: 400g (or about 13 eggs worth of whites)
• 2% Greek yogurt: 4800g
• Low-fat quark: 600g
• Low-fat cottage cheese: 1600g
• Light feta cheese: 290g
• Ricotta: 300g
• Light cheddar cheese: 60g
• Light cheese: 60g
• Unsweetened almond milk: 6500ml
• Light coconut milk: 400ml

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Protein Powder and Supplements

• Vanilla protein powder: 700g
• Chocolate protein powder: 70g

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Grains and Seeds

• Rolled oats: 850g
• Quinoa: 640g
• Brown rice: 1520g
• Jasmine rice: 160g
• Bulgur: 320g
• Couscous: 240g
• Whole wheat penne pasta: 160g
• Brown penne pasta: 240g
• Spelt bread: 360g
• Whole wheat bread: 320g
• Whole wheat tortilla: 180g
• Whole wheat flour: 240g
• Unsweetened granola: 210g
• Almonds: 240g
• Walnuts: 200g
• Pumpkin seeds: 40g
• Sunflower seeds: 40g
• Sesame seeds: 30g for garnish
• Chia seeds: 20g
• Peanut butter: 200g
• Almond butter: 75g
• Shredded coconut: 30g

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Vegetables

• Fresh spinach: 240g
• Broccoli: 2750g
• Zucchini: 1150g
• Eggplant: 880g
• Mixed bell peppers: 540g
• Tomatoes: 2320g
• Cucumber: 710g
• Carrots: 1320g
• Asparagus: 1800g
• Mushrooms: 340g
• Green peas: 380g
• Green beans: 400g
• Butternut squash: 1050g
• Sweet potato: 2270g
• Mixed salad greens: 570g
• Lettuce leaves: 100g
• Red onion: 1240g
• Corn: 260g
• Edamame beans: 210g
• Avocado: 5 pieces (approx. 260g)

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Garlic

• Garlic: 5-6 heads

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Legumes

• Chickpeas (cooked or canned): 480g
• Black beans (cooked or canned): 240g

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Fruits

• Bananas: 2800g
• Apples: 600g
• Raspberries: 600g
• Blueberries: 800g
• Strawberries: 410g
• Lemons: 20-25 pieces
• Limes: 6-8 pieces

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Oils and Dressings

• Olive oil: 600ml
• Coconut oil: 90ml
• Sesame oil: 80ml

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Spices and Flavorings

• Salt, pepper: basic amount
• Cinnamon: 1 container
• Oregano: 1 package
• Basil (fresh and dried): 3 bunches fresh + dried
• Thyme: 1 package
• Rosemary: 1 package
• Parsley (fresh): 3 bunches
• Dill (fresh): 2 bunches
• Cilantro (fresh and seeds): 2 bunches fresh + seeds
• Fresh mint: 1 bunch
• Paprika powder: 1 container
• Chili powder: 1 container
• Cumin: 1 container
• Turmeric: 1 container
• Ginger (fresh and ground): 2 pieces fresh + ground
• Curry powder: 1 container
• Tikka masala spice: 1 container
• Madras curry: 1 container
• Fajita seasoning: 1 package
• Sugar-free teriyaki sauce: 1 bottle
• Soy sauce: 1 bottle
• Mustard: 1 bottle
• Saffron: 1 small package
• Wasabi: small amount

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Other

• Honey: 300g
• White wine (for cooking): 1 bottle
• Red wine (for cooking): small amount

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Monitor Your Weight and Body Changes

Weigh yourself once a week, always at the same time, preferably in the morning on an empty stomach. When building muscle, the mirror is often a better friend than the scale, because muscle is denser than fat. Take progress photos monthly so you can see the changes.

With the GetFIT App, you can precisely track your calorie intake and macros. This is especially important for muscle building, because if you don't eat enough protein, you won't build muscle.

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Additional Tips for Success

• Water Intake: Drink at least 3-4 liters of water daily. Due to the high-protein diet and your workouts, your body needs more fluids. Water aids in recovery and metabolism.

• Sleep: Get at least 8-9 hours of sleep per night. Muscles are built during sleep, not during workouts. If you sleep poorly, your results will be slower, even if you eat well and train hard.

• Exercise: This diet works best if you exercise 3-5 times a week. Strength training is the most important for muscle building, but cardio can also be useful for recovery and overall endurance.

• Patience: Building muscle is a slow process. Don't expect a miracle in one month. If you are consistent with your training and nutrition, you will see significant changes in 3-6 months.

• Rest Days: Don't overdo it; stick to rest days between workouts. Muscles need time to recover and grow.

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There is No Universal Diet

It's important to note that this diet is a starting point. It's not certain that exactly 2000 calories is what everyone needs for muscle building or weight maintenance. Your calorie needs depend on your age, gender, weight, height, and activity level.

Some may need 1800 calories, others 2300. That's why we recommend using the GetFIT App, where we calculate your precise calorie goal. The app shows you how much you should eat daily, how many grams of protein, fat, and carbohydrates, making it easier for you to track your meals.

This diet is a very good starting point, but we definitely recommend calculating your own calorie goal and adjusting your meals accordingly. In the GetFIT App, you can do this easily, and you'll not only see your calorie goal but also get access to hundreds of recipes, diet plans, workout plans, and e-books.

Start today, follow the plan, and build the body of your dreams!