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28 Day High Protein Meal Plan for Women, Printable Recipes, Grocery Lists, Prep PDF

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  • Designed by CoachLukeCom
  • Digital download
  • Digital file type(s): 2 PDF

28-Day High-Protein Meal Plan for Women 25+ | Printable PDF with 31 Real Recipes, Weekly Grocery Lists and Sunday Prep Plans

Want more protein without living on shakes and plain chicken? This plan gives you 28 days of real lunches and dinners that each bring 28 g of protein or more. You prep one recipe on Sunday that covers four lunches, cook six dinners a week (most in 15 to 40 minutes), and let planned leftovers handle the rest. Breakfast and snacks stay flexible, with simple 20 g+ builders inside.

Every recipe is one of my own, published on coachluke.com, with protein and calories calculated from the listed ingredients.

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WHAT YOU GET (56 pages)
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✔ 4 weekly menus with protein and calories for every day
✔ 4 grocery lists sorted by store section, sized to that week's recipes
✔ 4 step-by-step prep-day plans (about 60 to 75 minutes each)
✔ 31 full recipe pages (28 on the plan + 3 bonus swap-ins) with a photo, macros, step-by-step method, coach's note and swaps
✔ How much protein you need: a simple chart by body weight
✔ 20 g+ breakfast builders and a grab-and-go protein snack list
✔ High-protein food list
✔ Cooking for one, two or a family: exactly which recipes to halve
✔ Swaps: gluten-free, dairy-free, pescatarian, lower carb, budget
✔ 28-day protein tracker, weekly check-ins and a blank planner for Week 5 and beyond
✔ Letter (8.5 x 11 in) AND A4 versions included

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WHAT THE MENU LOOKS LIKE
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• Prep-day lunches: Turkey Taco Bowls, Chicken & Quinoa Jar Salads, Honey Sriracha Chicken Bowls, Chicken Fajita Bowls
• Dinners like Korean Beef Bowls, Chicken Meatballs in Marinara, Turkey Bolognese, Chicken Enchilada Casserole and Grilled Chicken Kabobs
• 25-minutes-or-less nights: Lemon Butter Tilapia, Garlic Shrimp Stir-Fry, Garlic Butter Steak Bites, Healthy Chicken Fried Rice, High-Protein Mac and Cheese
• Lunch + dinner alone come to about 72 to 108 g protein a day

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WHO MADE THIS
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I'm Coach Luke: NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with more than 20 years in health and fitness.

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HOW THIS WAS MADE
• I'm Coach Luke, a NASM-certified trainer and nutrition coach with 20+ years of experience. I planned, wrote and checked everything in this file myself.
• Some illustrations, images and draft text were created with the help of AI tools, then reviewed and edited by me.

PLEASE NOTE
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• This is a digital download. Nothing will be shipped.
• The plan covers lunch and dinner (about 640 to 1,180 calories a day). Breakfast and snacks are yours to add so the total fits your body and appetite. It is not a low-calorie diet.
• Most recipes serve 4, which suits families; the plan shows solo cooks exactly what to halve.
• This plan is for general education, not medical advice, and no specific results are promised. Nutrition values are estimates and will vary with brands. If you're pregnant, have kidney disease or another health condition, check with your doctor before changing how much protein you eat.
• For personal use only. Please don't share or resell the files.

Questions? Send me a message. I'm happy to help.

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