Most people just need to hit their protein and stop guessing. That’s what this guide does. You get one 7-day menu, and everyone in the house eats the same meals. Men and women just use different portions.

What’s inside

• A 17-page PDF you can print or save to your phone
• Clear daily targets at a 40/30/30 split (protein, carbs, fat): 1,800 to 2,100 calories for men and 1,200 to 1,500 for women
• A full 7-day plan with breakfast, lunch, dinner, and a snack each day, with estimated daily totals
• Breakfast, lunch, dinner, and snack recipes with separate Men and Women portion columns and estimated macros
• A grocery list for the whole week
• A weekly check-in worksheet so you can track weight trend, waist or photos, energy, and strength
• My Team FGP standards: simple rules that keep the week on track

Who it’s for
Busy adults who cook with regular grocery store food and want to eat high-protein without living in the kitchen. It’s a great fit if you train most weeks and want a plan you can repeat. Men over 35 get a lot out of it.

What you get
You get a week you can actually run. Meals repeat on purpose so cooking stays simple. If life gets loud, you protect protein first and adjust the rest. Next meal, you’re back on plan.

Want every program plus everything I add next? Get all access with The Standard at setthestandard.fit.

#proteinfirst #coachfe #teamfgp

This is general fitness and nutrition education, not medical advice.