One free week of high-protein meals

Seven days of breakfasts, lunches, dinners and snacks from our most-cooked recipes, with a shopping list and a Sunday prep plan. Enter your email and download the PDF straight away.

✓ 7 days of breakfasts, lunches, dinners and snacks

✓ 11 full recipes with calories, protein, carbs and fat

✓ A simple Sunday prep plan and leftovers strategy

✓ About 1,350–1,600 kcal and 120–145g protein a day

Where should we send it?

You'll also get the Level Up Letter: one new recipe and a quick nutrition tip each week. Unsubscribe any time.

By signing up you agree to receive emails from Level Nutrient. We never share your email. See our privacy policy.

What's inside

A taste of the recipes in your plan

Every recipe in the plan is also on our site, with step-by-step instructions.

Creamy High-Protein Chicken Pasta

A healthy chicken pasta in a silky Greek yogurt and Parmesan sauce with garlic and spinach. 59g of protein and 550 calories per bowl, ready in 30 minutes.

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Pasta with greens and parmesan on a white plate

Tuna & White Bean Pasta

A 20-minute pantry pasta with canned tuna, cannellini beans, garlic, chili and lemon. 31g protein per bowl on a budget.

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Layered chocolate dessert served in a glass

High-Protein Chocolate Mousse

A rich, silky chocolate mousse made with cottage cheese and Greek yogurt. 24g protein and only 260 calories per serving.

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Thick chocolate shake in a glass on a wooden table

Chocolate Peanut Butter Protein Smoothie

A thick, milkshake-style chocolate peanut butter smoothie with 31g protein. Five ingredients, five minutes.

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Tacos with seasoned filling, fresh vegetables and herbs

Turkey Taco Rice Bowls

Seasoned lean turkey, rice, black beans and salsa topped with a Greek yogurt 'sour cream'. A 20-minute, budget-friendly dinner with 37g protein.

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Stir-fry with vegetables and fresh herbs in a dark bowl

15-Minute Garlic Shrimp Stir-Fry

Plump garlic-ginger shrimp and crisp vegetables in a sticky soy-honey sauce. On the table in 15 minutes with 47g protein.

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Questions

Free plan FAQ

Everything you need to know before you download.

Is the meal plan really free?

Yes. Enter your email and you can download the full PDF straight away. There's no payment and no trial.

How many calories is the plan?

Most days provide about 1,350 to 1,600 calories and 120 to 145g of protein, which suits many people aiming for gradual fat loss. The PDF explains how to add food if you need more.

Will you spam me?

No. You'll get one email a week with a recipe and a practical tip, and you can unsubscribe with one click at any time.

Is it suitable for vegetarians?

The plan includes several vegetarian recipes, and the PDF shows simple swaps. For a fully vegetarian week, a personalized plan is the best option.