Protein & Fiber Week — Coach Mel

A seven-day meal plan from Coach Mel

Want to eat more protein but get stuck on what to make? This guide gives you a week of breakfasts, lunches, and dinners with the portions, shopping, and preparation already figured out.

Every meal provides approximately 30–40 grams of protein, with fiber-rich ingredients throughout the week. Planned leftovers and repeated ingredients help keep cooking manageable.

Inside your 21-page PDF:

• A seven-day menu for one adult, with instructions for making more servings.

• Three breakfast recipes and seven lunch/dinner recipes used across the week.

• Estimated protein, fiber, and calories for each recipe.

• Five high-protein snack ideas.

• Grocery lists for the meals and an optional snack week.

• Ingredient substitutes, prep instructions, and cooking and storage tips.

Download it to your phone or print the pages you want to use.

A few details

This is a digital PDF, not a physical book. It provides general nutrition information rather than personalized nutrition coaching. Nutrition amounts are estimates and vary with brands, portions, and substitutions. The plan includes dairy, eggs, fish, wheat, soy, and nuts; substitutions are included, but it is not an allergen-free plan.