Your personal 7-day protein plan
Seven days of meals at your exact number.
Tell us your protein target, your medication and dose day, what you like, what you cannot face, your budget and how long you will cook. A few minutes later you have a seven-day plan written for you: every meal weighed in grams and ounces, protein and energy per meal, a small-appetite swap on every meal, and a shopping list for the week.
One payment. Written within minutes. Private page you can print or save as a PDF, plus a copy by email. 14-day refund if it is not for you.
What you get
- Seven days, three or four meals a day at your target, within 5 g every day.
- Every food weighed in grams and ounces, protein and kcal per meal.
- Built around your medication with gentle days on and after your dose day.
- Your preferences respected: allergies, exclusions, diet type, cuisine, budget, cooking time.
- Shopping list for the week in your country's food names.
Secure checkout by Stripe. 14-day refund if it is not for you. Written within minutes.
Kit owners: the kit's three plans are at 100, 120 and 140 g. This one is at your exact number with your foods.
The Kit + your Personal Plan
Do not have the kit yet? Get the 12-week workbook, the 2-Day Strength Plan, the three meal plans, the tracker and the injection-day card, plus this personal plan, together. Normally A$66 bought separately.
Save A$7, one payment
Get the Kit and the PlanHow is it different from the meal plans in the kit?
The kit has three fixed plans at 100, 120 and 140 g. This one is written from scratch for your target (say 113 g), your medication and dose day, your allergies and dislikes, your budget and how much time you will spend cooking. It is the plan a coach would write for you if you sat down together.
Who writes it?
EverStrong's plan writer, built on the same rules as the kit: protein first, 30 to 40 g per meal, foods that sit well on a small appetite, gentle days around your dose. Every plan is checked against your target before it is sent. If a plan comes back wrong, reply to the email and we will rewrite it.
Does it tell me what dose to take?
No. Nothing here touches your medication or dose. It uses your dose day only to make the day of and the day after gentler.
Can I get a new one next month?
Yes. Buy another whenever your target changes, or join the Sunday Review, which includes a fresh plan every month.
What if the plan is not for me?
Reply to the email within 14 days and we refund the full amount. If the plan is close but a few meals are wrong for you, say so and we rewrite it first; most people prefer that. Checkout is handled by Stripe; we never see your card details.
EverStrong provides nutrition and strength coaching and education. It is not medical advice and does not replace your prescribing doctor. People with kidney disease should get a protein target from their doctor before using any plan.