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High-protein weekly menu — moderate training

A 7-day high-protein menu for moderate training weeks — balanced days around 2800 kcal and 160 g of protein, built on the gym targets and ready to roll into one shopping list.

Maintain · Moderate≈ 2800 kcal / day160 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
kcal2666 / 2800 kcal
Day 2
kcal2755 / 2800 kcal
Day 3
kcal2835 / 2800 kcal
Day 4
kcal2952 / 2800 kcal
Day 5
kcal3020 / 2800 kcal
Day 6
kcal2780 / 2800 kcal
Day 7
kcal2712 / 2800 kcal