Maintain and Sculpt Meal Planning Playbook

Maintain & Sculpt — High-Protein Meal Planning Playbook

Stay lean, strong, and consistent without living in the kitchen. This playbook gives you a clear, protein-first system for planning, prepping, and ordering on the go—so you can hit your goals with zero guesswork.

What’s inside

• Protein Targets & Per-Meal Breakdown
  Simple ranges and real-life examples so you know exactly how much protein to eat across 3–5 meals.

• Mix-and-Match Meal Builder
  Build fast, flavorful plates by choosing 1 protein + carbs + veggies + a measured sauce.

• 90-Minute Batch-Cook Blueprint
  A step-by-step flow to prep proteins, carbs, and veggies for 8–12 meals in one go.

• Fast-Food Ordering Frameworks — go-to defaults for:

  • Burrito/Bowl Shops: double protein, rice/beans, fajita veg, salsa; cheese/guac only if it fits the day’s budget.

  • Sandwich/Salad Shops: protein-forward sub on light bread/wrap or a loaded salad; extra meat; lots of veg; light sauce.

  • Coffee/Café: egg-white bites or protein box; skyr/Greek yogurt; oatmeal with a protein add-on.

• High-Protein Snack List
  Quick 20–35 g protein options for busy days and long shifts.

• Weekly Planners & Trackers
  Plan, log, and adjust using simple weekly averages instead of obsessing over one “perfect” day.

• Portion Guide & Sauce Rules
  Easy visuals and measured-fat guardrails so you get flavor without surprise calories.

Why you’ll love it

• Clarity – A proven structure that removes decision fatigue.

• Speed – Batch once, mix & match all week, and order smart anywhere.

• Consistency – Protein-first habits that make progress feel automatic.

How to use it

1. Set your daily protein target and split it across your meals.

2. Batch-cook using the 90-minute blueprint.

3. Build your meals with the mix-and-match framework.

4. Use the fast-food defaults when you’re out, and keep sauces measured.

5. Review your week by averages, then tweak one lever at a time (protein, portions, or takeout choices).

Format & delivery

• Digital guide (PDF)

• Mobile-friendly and printable for kitchen or desk use

Best for: Maintenance, body recomposition, or “lean & strong” phases; busy professionals, students, parents, and athletes.

Note: Educational resource only; not medical advice. For personalized medical guidance, consult your healthcare provider.