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High-protein weekly menu — intense training

A 7-day high-protein menu for intense training weeks — balanced days around 3200 kcal and 190 g of protein, built on the gym targets and ready to roll into one shopping list.

Maintain · Intense≈ 3200 kcal / day190 g protein / day
Get the shopping list
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Daily nutrition

Day 1
kcal3540 / 3200 kcal
Day 2
kcal3218 / 3200 kcal
Day 3
kcal3472 / 3200 kcal
Day 4
kcal3262 / 3200 kcal
Day 5
kcal3256 / 3200 kcal
Day 6
kcal2623 / 3200 kcal
Day 7
kcal3210 / 3200 kcal