EGGS

3-Day Protein Plan

Three high-protein days, a shopping list and a 60-minute prep session

Find your daily target

If you lift, 1.2-1.6 g/kg/day is a guide; adjust to your needs (US Guidelines).
Pounds? Divide by 2.2 for kg. Example: 154 lb is 70 kg, so about 112 g a day
In one review, supplements above ~1.6 g/kg added no further lean-mass gain.
Official range: 1.2-1.6 g per kg a day, with protein at every meal (US Guidelines)
Split it across 4 meals: 112 g / 4 = about 28 g each

Each day: breakfast, lunch, snack, dinner. Protein figures come from USDA data
USDA: chicken 4 oz cooked 35 g (3 oz 26 g), Greek yogurt 200 g 20 g, 1 egg 6 g
USDA: lentils 1 cup 18 g, tuna 3 oz 22 g, pink salmon 3 oz 20 g, tofu 9-17 g per 100 g
Day 1: 4 eggs 25 g, chicken bowl 35 g, yogurt 20 g, lentils plus egg 24 g = 104 g
Day 2: yogurt 20 g, tuna plus 2 eggs 34 g, lentil soup 18 g, 200 g tofu 20 g = 92 g
Day 3: omelet 19 g, salmon plus egg 26 g, yogurt 20 g, chicken bowl 35 g = 100 g

Protein: 12 eggs, 400 g chicken breast, 3 x 200 g Greek yogurt, 400 g firm tofu
Pantry: dry lentils, 2 cans of tuna or pink salmon, oats, rice, bread, frozen veg, fruit
Swap chicken for canned tuna or salmon (20-22 g per 3 oz), or for eggs plus lentils
Swap yogurt for 2 eggs (13 g) or 1 cup lentils (18 g). Swap tofu for lentils or eggs
Vegetarian: use 200 g tofu, or 1 cup lentils plus 2 eggs (about 30 g), for chicken or fish

0:00 rice and lentils on to simmer. 0:10 chicken in the oven, cook to 165 F (74 C)
0:20 boil the eggs. 0:30 roast a tray of vegetables while everything finishes
0:45 cool everything, then portion 6 containers: 1 protein, 1 carb, 1 veg each
1:00 done. Refrigerate within 2 hours, eat within 3-4 days, freeze the rest (USDA)

Reheat leftovers to 165 F (74 C). Kidney problems? Check with your doctor before raising your protein.

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