How much protein do I need per day?

Most adults need 0.7–1g of protein per pound of body weight. If you're on a GLP-1 medication like Ozempic or Mounjaro, hitting the higher end helps preserve muscle mass during weight loss. Enter your weight in the planner above and it calculates your target automatically.

Is this protein meal plan free?

Yes, completely free. No account, no email required to generate your plan. You can optionally email yourself a copy to reference later.

What is the Rough Day mode?

Rough Day mode filters for gentle, easy-to-digest recipes under 20 minutes — designed for days when nausea or low appetite makes eating hard. Common for GLP-1 users, especially early in treatment.

Can I customize the meals in my plan?

Yes. Tap any meal tile to browse alternative recipes, swap products, or choose a no-cook backup option. Each meal slot has multiple options so you can pick what fits your day.

How are the recipes selected?

Recipes are curated from real food sources and filtered for high protein content. Every recipe shows protein per serving, cook time, and ingredients. We prioritize recipes with 20g+ protein per serving.

Does this work for GLP-1 medication users?

Yes — the planner was built specifically with GLP-1 users in mind. It accounts for smaller portions, includes gentle options for nausea days, and focuses on protein-dense meals to help preserve muscle during weight loss.

Free Protein Meal Plan Generator

Real food recipes, bone broths, smoothies, shakes, bars, and more — built around your protein goal. Gentle options for tough days. Send it all to your inbox or shop it instantly — one tap.

Last reviewed March 5, 2026

Real food recipes for every meal

Breakfast, lunch, dinner, and snacks — all built around high-protein real ingredients

Plan to purchase in one tap

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Gentle options for tough days

Bone broths, smoothies, shakes, and easy-digest picks for when appetite is low

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Frequently Asked Questions

Medical Disclaimer: This tool provides general guidance for educational purposes only. It is not medical advice. Individual protein needs vary based on health conditions, medications, and other factors. If you are taking a GLP-1 medication (Ozempic, Wegovy, Mounjaro, Zepbound) or have other health concerns, please consult your healthcare provider before making significant dietary changes. Protein needs may differ from what this tool suggests.

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