High-Protein Week
Four meals a day, built for gaining muscle. Tick meals as you eat them.
0 g
Protein amounts are rough estimates for typical portions, not figures from a food database. Aim for about 1.6–2.2 g per kg of body weight a day; the target above uses 1.8 g/kg, or 150 g until you enter your weight.
User guide
A simple 7-day meal plan for building muscle. Everything stays on your phone.
What you get
- Meal plan: four meals a day for seven days, about 150 g of protein a day.
- Protein tracker: tick each meal as you eat it and watch the bar fill up.
- Grocery list: 26 items in four groups, with checkboxes, copy and clear.
- Private and easy: no sign-up, and nothing you enter leaves your phone.
Put it on your phone
Android (Chrome)
- Open the link in Chrome.
- Tap the ⋮ menu (top right).
- Tap Install app, or Add to Home screen.
- Open High-Protein Week from your home screen.
iPhone (Safari)
- Open the link in Safari.
- Tap the Share button.
- Tap Add to Home Screen, then Add.
- Open High-Protein Week from your home screen.
Meals tab
- Enter your body weight (optional). The daily protein target becomes 1.8 g for every kg. Without it, the target is 150 g.
- The app opens on today. Tap another day at the top to see its meals.
- Tick each meal when you eat it. The bar and number at the top show your protein so far.
- Scroll freely. The day buttons and protein bar stay at the top.
Groceries tab
- Tap Groceries at the bottom of the screen.
- Tick items as you put them in your basket.
- Copy list sends the whole list to your clipboard so you can paste it into a message or note. Clear ticks starts the list over.
Good to know
- Saved on your phone: ticks and body weight stay on this device and do not sync to other phones or computers.
- New week, fresh start: ticks clear automatically each Monday. Your body weight is kept.
- Works offline: after your first visit, the app opens without internet.
- Protein numbers are rough estimates for typical portions, not exact values from a food database.
- Updates: open the app while online and it picks up the newest version by itself.
If something looks wrong
- No Install option: open the link directly in Chrome, not inside another app, and try the ⋮ menu again.
- Ticks are gone: it may be a new week, a different phone, or cleared browser data.
- Old name or icon: open the app once while online. If it still looks old, remove it and install it again (your saved ticks may reset).
This plan is general information for healthy adults, not medical advice. If you have a health condition, take medication, are pregnant, or have a food allergy, check your meals with a doctor or dietitian first.