High Protein Meal Builder & Macro Planner (PDF + Excel)

STOP GUESSING. START HITTING YOUR PROTEIN GOAL EVERY SINGLE DAY.

The High Protein Meal Builder & Macro Planner is a complete mix-and-match nutrition system: a 28-page fillable

PDF planner PLUS an auto-calculating Excel tracker. Find your exact protein target in 60 seconds, then build 100+

meals you actually want to eat - no recipes, no boring chicken-and-rice ruts, no spreadsheet building.

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WHAT YOU GET (INSTANT DOWNLOAD)

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FILE 1 - 28-PAGE PDF PLANNER (US Letter, print it OR type directly into it)

- Protein Goal Calculator - science-based targets for fat loss (0.7-0.8 g/lb), maintenance (0.7 g/lb) & muscle gain

(0.8-1.0 g/lb), plus an 8-week adjustment log

- Protein Food Library - 25+ staple foods with serving size, protein, calories, carbs & fat

- Build Your Plate - the simple 1 protein + 1 carb + 1 vegetable + 1 fat formula with 60+ food options

- Mix & Match Meal Matrix - breakfast, lunch, dinner & snack tables = 100+ combinations (2,800+ if you do the

math!)

- 7-Day Protein Planner - daily protein, calories & water tracking with checkboxes

- Weekly Grocery Builder - 7 categories, tick-off checklists

- Meal Prep Planner - portions, containers, freeze/refrigerate tracking

- Restaurant Survival Guide - Mexican, Italian, fast food, Asian, steakhouse & breakfast diners

- High Protein Snack Guide - 50 snacks with protein & calories

- 30-Day Protein Challenge - protein, water, steps, exercise, fruit & veggie tracker with progress bar

PLUS 8 BONUS GUIDES: high-protein fast food orders - 25 meals under 500 calories - 25 meals with 30g+ protein

- 10-minute meals - budget protein foods - 6 meal prep recipes - eating out cheat sheet - pantry staples checklist

FILE 2 - EXCEL TRACKER (.xlsx)

- Daily Tracker: pick a food from the dropdown, type servings - protein, calories, carbs & fat calculate automatically

- 90+ food searchable, sortable database

- Weekly Dashboard: auto-updating charts for protein vs target, calories, water & meal consistency

- Grocery Generator: mark meals with an 'x' and your categorized shopping list builds itself

- Progress Tracker: weight, waist, energy, hunger & gym sessions with automatic graphs

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WHO IT'S FOR

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- Losing fat without losing muscle

- Building muscle on a busy schedule

- GLP-1 users protecting lean mass (protein-first guidance built in)

- High-protein dieters & macro counters

- Meal preppers who want a repeatable system

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HOW IT WORKS

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1. Purchase & download instantly - nothing ships

2. Set your protein target with the 60-second calculator

3. Build meals, plan your week, track in the PDF or Excel - done

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DETAILS

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- INSTANT DIGITAL DOWNLOAD - no physical product will be shipped

- PDF: US Letter (8.5x11"), fillable on computer/tablet, printer-friendly design

- Excel: works in Microsoft Excel; core features also work in Google Sheets & LibreOffice

- For personal use only - not for resale or redistribution

- Due to the digital nature of this product, all sales are final

- Nutrition values are typical estimates for planning - always check labels. This product is not medical advice;

consult your healthcare provider before changing your diet, especially if you take GLP-1 medication or have a

medical condition.

Questions? Message me - I'm happy to help!