Athlete's Protein Planner
Calculate your daily protein needs and see exactly what it looks like on your plate to hit your performance goals.
Step 1: Calculate Target
Enter your body weight to get a personalized plan for 3 meals and 2 snacks.
Daily Protein Target
--g
Split evenly across 3 meals and 2 snacks.
3 Main Meals
--g
of protein per meal
2 Snacks
--g
of protein per snack
Your 2-Week Game Plan
Anchor Every Meal & Snack with Protein
For the next 14 days, your only goal is to build each of your 3 meals and 2 snacks around a quality protein source from the lists below. Use the targets above as your guide.
Meal Sources
Click each source for a visual serving guide.
Snack Sources
Click each source for a visual serving guide.
How to Build the Habit
1. Make it Obvious (Cue)
Environment Design: Make protein the first thing you see. When you open the fridge, the first things at eye-level should be your protein sources: cooked chicken, Greek yogurt, eggs.
2. Make it Attractive (Craving)
Reframe Your Mindset: Connect protein to goals. Don't think "I have to eat chicken again." Think "This is what's going to rebuild my muscles and make me stronger."
3. Make it Easy (Response)
The Two-Minute Rule: Start small. The habit isn't "cook a perfect meal." It's "put chicken breasts in the oven" or "put a scoop of protein in a shaker bottle."
4. Make it Satisfying (Reward)
Focus on the Real Reward: The reward is the feeling of reduced muscle soreness the next day, or the satisfaction of knowing you've fueled properly.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
POOR RECOVERY: If you are constantly sore and not recovering, your protein intake might be too low. Try adding an extra half-serving of protein to one of your meals or a third small snack.
CONSTANT HUNGER: If your goal is fat loss and you're always hungry, ensure every meal and snack has a protein source. Protein is highly satiating and helps manage hunger.
This information is for educational purposes only and does not constitute medical advice or a professional dietary prescription.
Food Source
Athlete's Protein Planner
Calculate your daily protein needs and see exactly what it looks like on your plate to hit your performance goals.
Step 1: Calculate Target
Enter your body weight to get a personalized plan for 3 meals and 2 snacks.
Daily Protein Target
--g
Split evenly across 3 meals and 2 snacks.
3 Main Meals
--g
of protein per meal
2 Snacks
--g
of protein per snack
Your 2-Week Game Plan
Anchor Every Meal & Snack with Protein
For the next 14 days, your only goal is to build each of your 3 meals and 2 snacks around a quality protein source from the lists below. Use the targets above as your guide.
Meal Sources
Click each source for a visual serving guide.
Snack Sources
Click each source for a visual serving guide.
How to Build the Habit
1. Make it Obvious (Cue)
Environment Design: Make protein the first thing you see. When you open the fridge, the first things at eye-level should be your protein sources: cooked chicken, Greek yogurt, eggs.
2. Make it Attractive (Craving)
Reframe Your Mindset: Connect protein to goals. Don't think "I have to eat chicken again." Think "This is what's going to rebuild my muscles and make me stronger."
3. Make it Easy (Response)
The Two-Minute Rule: Start small. The habit isn't "cook a perfect meal." It's "put chicken breasts in the oven" or "put a scoop of protein in a shaker bottle."
4. Make it Satisfying (Reward)
Focus on the Real Reward: The reward is the feeling of reduced muscle soreness the next day, or the satisfaction of knowing you've fueled properly.
The Adjustment Protocol
Fine-tune your intake based on your body's feedback.
POOR RECOVERY: If you are constantly sore and not recovering, your protein intake might be too low. Try adding an extra half-serving of protein to one of your meals or a third small snack.
CONSTANT HUNGER: If your goal is fat loss and you're always hungry, ensure every meal and snack has a protein source. Protein is highly satiating and helps manage hunger.
This information is for educational purposes only and does not constitute medical advice or a professional dietary prescription.