ATHLYRO downloadable plan
7-Day High-Protein Whole-Food Meal Plan
A finished week, not a pile of recipes. Seven days of breakfast, lunch and dinner ideas built from whole foods, with the grocery list and prep plan that make the week actually happen.
- 7 complete days, 21 core meals
- 7 high-protein snack options
- Whole-food grocery list
- Weekly meal-prep plan
30-page digital PDF download · 5 files · delivered through Gumroad.
General nutrition information only, not medical advice.
Inside the plan
7 days · 21 core meals · 7 snack options
- Days
- 7
- Core meals
- 21
- Snacks
- 7
- Pages
- 30
Weekly meal-prep plan
Cook in blocks, not seven separate dinners.
What's inside
Seven complete days
Breakfast, lunch and dinner ideas for all seven days, written out so the week can be followed straight through.
21 core meals
Three core meals a day across the week, structured around whole-food protein rather than around supplements.
7 high-protein snack options
A set of snack options to slot in when a day needs more protein than the three core meals carry.
Whole-food grocery list
One consolidated grocery list for the week, so the plan can be shopped in a single trip.
Weekly meal-prep plan
A prep plan for the week, showing how the cooking is grouped rather than repeated meal by meal.
Food swaps and guidance
Practical swaps and guidance for adapting meals to what you have, like and can find.
Five files in the download
- A4 Signature
- US Letter Signature
- A4 Ink Saver
- US Letter Ink Saver
- Start Here & Printing Guide
Print-ready in both A4 and US Letter, with ink-saver versions of each and a short guide covering how to start and how to print.
What the week contains
Seven complete days of breakfast, lunch and dinner ideas, with snack options to add when a day needs more protein. Clear protein and calorie information is stated throughout.
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6
- Day 7
7 complete days
The plan covers a full seven days from start to finish.
Breakfast, lunch and dinner
Each day is built around three meals, with ideas given for breakfast, lunch and dinner.
21 core meals
Twenty-one core meals in total across the week.
7 high-protein snack options
Seven snack options to add when a day needs more protein than the core meals carry.
Whole-food grocery list
A grocery list for the week, built from whole foods.
Weekly meal-prep plan
A meal-prep plan for the week, so cooking can be batched.
Food swaps and guidance
Swap suggestions and practical guidance for following the plan.
Protein and calorie information
Clear protein and calorie information is stated throughout the plan.
Free guide, downloadable plan, or Pro?
The free 7-day high-protein meal plan guide is genuinely useful on its own and stays free. This paid plan is the printable, self-contained version of a week. ATHLYRO Pro is something else again: the planning system that builds a week around your own constraints.
| Free guide | 7-day plan PDF | ATHLYRO Pro | |
|---|---|---|---|
| Format | Web page you read online | 30-page PDF download, 5 files | Interactive planning system |
| Meals | Example week, published free | 21 core meals + 7 snack options | Generated from your own inputs |
| Grocery list | Shown on the page | Printable whole-food grocery list | Consolidated and recalculated per week |
| Meal prep | Method explained | Weekly meal-prep plan included | Adjusts as the week changes |
| Price | Free | €7.99 one-time | Subscription |
Prefer individual dishes to a fixed week? The 30-recipe collection is a separate product with 30 standalone high-protein recipes.
Looking for the planning system instead?
ATHLYRO Pro is separate from this download. Pro turns your protein target, budget, cook time, equipment and allergens into a feasible seven-day plan with a consolidated grocery list, and it updates when your week changes. This plan is a fixed PDF; Pro is the system that decides what you cook.
Sign in to explore ATHLYRO ProCommon questions
What exactly do I get?
A digital PDF download of the 30-page plan, delivered through Gumroad. The download contains five files: A4 Signature, US Letter Signature, A4 Ink Saver, US Letter Ink Saver, and a Start Here & Printing Guide.
How is this different from the free meal-plan guide?
The free guide is an editorial article you read on the website. The paid plan is a self-contained 30-page document with 21 core meals, 7 snack options, a grocery list, a meal-prep plan and swaps, formatted to print and follow away from a screen.
How is it different from the 30-recipe collection?
The collection is 30 individual recipes. This is a structured week: which meals to eat on which day, what to buy for them, and how to prep them.
Is this the same as ATHLYRO Pro?
No. Pro is the planning system that turns your protein target, budget, cook time and kitchen limits into a plan that updates. This is a fixed, downloadable seven-day plan.
Do I need protein powder or supplements?
No. The plan is built on whole foods, with protein and calorie information stated for the meals.
Is this medical or clinical nutrition advice?
No. ATHLYRO provides general nutrition information only, not medical advice.
Seven days, planned, shopped and prepped
A 30-page digital PDF download of five files, delivered through Gumroad after checkout.
Get the 7-Day Plan — €7.99