Sunday
- BreakfastGreek yogurt power bowl
- LunchBig Mac bowl
- DinnerSlow-cooker beef & rice
105g protein · 106g carbs · 47g fat · 1,270 cal
Nutrition
High-protein meal plans your family will actually eat
Members of Amy Cheri's Fit Mom Blueprint can create their own personal high-protein meal plan, get a grocery list, track macros against their own protein and calorie goals, and cook from simple family-friendly recipes like one-pan lemon chicken and cottage-cheese alfredo pasta.
Members open a recipe for the ingredients and steps. Browse the guides, pair meals with the 6-week challenge, or see membership. Live and on-demand workouts coming soon.
This week
What to eat
Monday
- BreakfastHigh-protein pancakes
- LunchTofu peanut stir-fry
- DinnerHigh-protein taco bowl
102g protein · 122g carbs · 44g fat · 1,300 cal
Tuesday
- BreakfastStrawberry smoothie bowl
- LunchHot honey chicken bowl
- DinnerCottage-cheese alfredo pasta
110g protein · 134g carbs · 37g fat · 1,310 cal
Wednesday
- BreakfastGreek yogurt power bowl, from earlier this week
- LunchChipotle-style chicken bowl
- DinnerOne-pan lemon chicken & veg
111g protein · 114g carbs · 40g fat · 1,260 cal
Thursday
- BreakfastHigh-protein pancakes, from earlier this week
- LunchHigh-protein taco bowl, from earlier this week
- DinnerHigh-protein turkey meatballs
- SnackHigh-protein vanilla ice cream
135g protein · 112g carbs · 37g fat · 1,330 cal
Friday
- BreakfastStrawberry smoothie bowl, from earlier this week
- LunchChicken, rice and broccoli bowl
- DinnerLean beef and rice bowl
116g protein · 130g carbs · 30g fat · 1,260 cal
Saturday
- BreakfastChocolate protein mousse
- LunchHigh-protein pizza
- DinnerChipotle-style chicken bowl, from earlier this week
105g protein · 95g carbs · 26g fat · 1,040 cal
Shopping list
Staples
Protein
Produce
Pantry
Fat loss
High-protein, low-calorie tips
- Start the plate with protein: eggs, egg whites, chicken, turkey, lean beef, cottage cheese, or plain Greek yogurt.
- Egg whites add protein with very few calories. Use them when you want breakfast to stay light.
- Keep plain Greek yogurt and cottage cheese cold and ready. They work as a meal or a snack.
- Pick lean ground beef, chicken breast, or ground turkey, and season it simply.
- Fill the rest of the plate with vegetables: broccoli, zucchini, peppers, or greens.
- Use salsa, lemon, garlic, and hot sauce instead of a heavy sauce.
- When a recipe makes extra, make it again on a later day. Keep each day to different meals.
How the planner works
Step 1
Create your own personal meal plan.
Step 2
Get an automatic grocery list.
Step 3
Track macros against your protein and calorie goals.
Sample recipes
All recipes →
High-protein pancakes
32g protein · 15 min
See the recipe →
One-pan lemon chicken & veg
41g protein · 30 min
See the recipe →
Greek yogurt power bowl
28g protein · 5 min
See the recipe →
Slow-cooker beef & rice
38g protein · 4 hrs hands-off
See the recipe →
Tofu peanut stir-fry
30g protein · 20 min
See the recipe →
Cottage-cheese alfredo pasta
36g protein · 25 min
See the recipe →
Protein first
“protein first, lift heavy things, move every day, and never do it alone”
Amy Cheri
© 2026 Amy Cheri · Not medical advice — check with your doctor before starting a new program.