Meal Plan + Recipe Guide · By Don Saladino
Anchor your plate with protein.
The rest falls into place. A simple, repeatable system to hit your daily protein target, build balanced meals, and stay consistent without overthinking it.
Sound familiar?
You eat pretty well. So why don’t you feel it?
You don’t need a stricter diet. You need a simple system you can repeat every day. That’s the Protein Protocol.
Why protein?
It usually goes wrong at breakfast.
Protein is your body’s daily repair system. It helps you rebuild stronger, hold on to lean muscle, stay full, and keep your energy steady. Most of us aren’t getting nearly enough, and it starts with the first meal of the day.
The breakfasts in the Protein Protocol start you at 33 to 53 grams. That changes your whole day.
The system
Three simple steps
Set your daily target
A simple guideline is 0.7 to 1.2 grams of protein per pound of goal body weight. Want a personal number? Don’s free macro calculator does the math.
Work within a range
Stop chasing a perfect number. A 150 gram target becomes 140 to 160 grams. If you’re in your range, you’re on track.
Spread it across your day
150 grams across 4 meals is about 38 grams per meal. Now every plate has a clear target, and you stop guessing what to eat.
See how it adds up
A real day from the guide
Built for a 150 gram target.
What you get
Everything inside the guide
Every recipe includes full macros calculated from the real package labels of the brands listed, so the numbers on the page match the food on your plate.
Swipe to see everything inside→
The System
- How to set your protein target and work within a range
- How to build a balanced plate and fill the gaps when you come up short
- A full example day showing exactly how it adds up
- A printable weekly protein tracker
Breakfast & Snacks · 19 recipes
- 4 meal prep breakfast scrambles, including Hot Honey Sweet Potato and Southwest Taco
- 8 overnight oat variations, from Blueberry Muffin to Chocolate PB Banana
- 4 Greek yogurt chia puddings
- 3 protein shakes, with macros for 1 scoop and 2 scoops
Lunch & Dinner · 26 recipes
- 4 marinated steaks and 4 marinated chicken cutlets
- 6 ground meat spice blends (beef, turkey, and chicken)
- 6 vegetables and 6 carbohydrates to mix and match
Who it’s for
Made for real life
New to tracking?
This is your starting point. You’ll finally have a clear number and a simple way to hit it.
Already experienced?
It becomes a powerful tool to expand your meal options and stay consistent without overthinking.
Questions
Before you buy
How do I get it?
Right after checkout you’ll get an email with an instant PDF download in two versions. The printer-friendly version is easy to keep in your kitchen, and the mobile-friendly version saves to your phone (the Books app on iPhone, or Google Play Books or Drive on Android).
Do I have to track macros?
No. The system works by building every plate around a protein. Every recipe lists full macros if you like numbers, and the printable weekly tracker makes it easy to see your patterns.
How much protein do I need?
A simple guideline is 0.7 to 1.2 grams per pound of goal body weight. The guide walks you through finding your number, and Don’s free macro calculator can personalize it.
How much time does it take?
Two prep days a week. Cook two proteins, two carbs, and two vegetables each time, and you’ll have 8 complete meals ready to go.
Do I need protein powder?
Shakes are one easy option at breakfast, and every lunch and dinner is a whole food plate built from steak, chicken, or ground meat with a vegetable and a carb.
Will my family eat this?
These are everyday meals like Teriyaki Pineapple Steak with Jasmine Dill Rice and Lemon Garlic Chicken with Brussels Sprouts. This isn’t a gourmet cookbook. It’s a system that makes good food easy to repeat.
Is this a diet or an elimination plan?
Neither. There are no phases and no starting over on Monday. It’s a system you can use every single day. If you want to find out which foods work best for your body, that’s what the 6-Week Reset is for.
Can I use it with my training program?
Yes. Hitting your protein target supports recovery and helps you hold on to lean muscle, so it pairs well with any of Don’s programs.
“When your nutrition is clean and consistent, everything starts to fall into place.”
Don Saladino
More protein. More energy. Less guesswork.
This isn’t a diet. It’s a system you can use every day. Let’s go!