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Protein First Recipes

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🍗 Project Launch Package

Protein First Recipes

Launch package + full 7-Day 120g-Protein Meal Plan  ·  Built 2026-05-31

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🎯

The Strategy in One Line

Positioning
Everyone competes on "high-protein recipes" generically and hides the protein number. You win by making the protein number the navigation, the badge, and the brand, then owning the 35+/menopause and protein-per-dollar audiences nobody serves.

Domain: proteinfirstrecipes.com  ·  GitHub: annettethompson/ProteinFirstRecipes

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Recipe Library

Drafted & macro-verified
Recipe Type Protein Density
Sheet-pan chicken, sausage & beans Recipe 50g 8.6
Cottage cheese for mayo (chicken salad) Swap 42g 18
Grilled chicken Cobb salad Recipe 43g 9
Greek yogurt parfait truth Explainer 32g ,
Black bean, corn & chicken salad Recipe 44g 8
Protein-pasta salad with chicken Recipe 45g 10
Loaded tuna salad (apple, celery, chia) Recipe 34g 14

Parked for fall: Broccoli cheese soup rebuilt (34g). Strong cold-weather piece, hold for Sept/Oct. Density = grams of protein per 100 calories.

📅

Summer Launch Sequence

Sundays, June onward
  1. Sheet-pan dinner (50g), the launch post, establishes the offer
  2. Cottage cheese swap (42g), quick win, teaches the brand's signature move
  3. Grilled chicken Cobb salad (43g), peak cookout season
  4. Greek yogurt parfait explainer (32g), the science/credibility beat
  5. Protein-pasta salad (45g), the "pasta salad can do THAT?" shareable
  6. Black bean, corn & chicken salad (44g), bright, picnic-ready
  7. Loaded tuna salad (34g), no-cook, highest protein density (14g/100cal)
  8. 5 lab values worth tracking yearly, explainer that plays to clinical credibility

Still to draft (your call): the lentil-beef taco swap and the lentil chili read cool-weather, recommend holding both for the fall reopening alongside the broccoli soup.

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The 7-Day 120g-Protein Meal Plan

The lead magnet

Real food. Real portions. 120g of protein a day, without living on chicken and sadness. The target: at least 120g a day. Eat protein first at every meal, front-load your morning, and let repetition do the prep work.

Day 1

156g
🍳 Breakfast1 cup nonfat Greek yogurt + 1 scoop whey + ½ cup berries48g
🥤 Snack1 cup cottage cheese + sliced cucumber24g
🍽️ Lunch5 oz grilled chicken breast + ½ cup quinoa + greens42g
🌙 Dinner5 oz roasted turkey breast + roasted vegetables + ½ cup lentils42g

Running total: 48 → 72 → 114 → 156g ✅

Day 2

143g
🍳 Breakfast3 whole eggs + 3 egg whites scramble + 1 oz cheddar33g
🥤 Snack1 cup Greek yogurt + small handful almonds27g
🍽️ Lunch1 can (5 oz) tuna salad on greens + ½ cup chickpeas37g
🌙 Dinner5 oz lean ground beef + ½ cup lentils, taco bowl46g

Running total: 33 → 60 → 97 → 143g ✅

Day 3

139g
🍳 Breakfast1 cup cottage cheese + ½ cup oats + ½ scoop protein powder41g
🥤 Snack1 cup shelled edamame18g
🍽️ Lunch5 oz grilled chicken + ½ cup black beans + rice45g
🌙 Dinner6 oz baked tofu + edamame stir-fry35g

Running total: 41 → 59 → 104 → 139g ✅

Day 4

153g
🍳 Breakfast1 cup Greek yogurt + 1 scoop whey + chia seeds48g
🥤 Snack2 hard-boiled eggs + 1 cheese stick19g
🍽️ Lunch5 oz grilled chicken breast + ½ cup farro + greens39g
🌙 Dinner5 oz roasted turkey breast + ½ cup lentils + veg47g

Running total: 48 → 67 → 106 → 153g ✅

Day 5

151g
🍳 Breakfast3 whole eggs + 3 egg whites + ½ cup black beans36g
🥤 Snack1 cup cottage cheese + pineapple24g
🍽️ Lunch5 oz grilled chicken + ½ cup chickpeas, salad45g
🌙 Dinner5 oz lean beef + 1 cup edamame + roasted veg46g

Running total: 36 → 60 → 105 → 151g ✅

Day 6

131g
🍳 Breakfast1 cup Greek yogurt + protein granola + ½ scoop whey36g
🥤 Snack1 can (5 oz) tuna on whole-grain crackers30g
🍽️ Lunch1.5 cups lentil chili (lentils + lean beef)28g
🌙 Dinner5 oz lean beef + ½ cup quinoa + greens37g

Running total: 36 → 66 → 94 → 131g ✅

Day 7

149g
🍳 Breakfast1 cup cottage cheese + 2 eggs + berries36g
🥤 Snack1 cup Greek yogurt + walnuts24g
🍽️ Lunch5 oz grilled chicken + ½ cup black beans bowl45g
🌙 Dinner6 oz tofu + 1 cup edamame + ½ cup lentils curry44g

Running total: 36 → 60 → 105 → 149g ✅

🛒 Consolidated Grocery List

Everything for all 7 days, by store section. Quantities assume one person. Double for two.

🥦 Produce
  • Mixed salad greens (2 large containers)
  • Broccoli (2 heads)
  • Carrots (1 bag)
  • Cucumber (2)
  • Berries (2 containers, fresh or frozen)
  • Pineapple (1 small, or pre-cut cup)
  • Lemons (3)
  • Fresh herbs (1 bunch, optional)
  • Roasting veg (zucchini, peppers, onion)
🍗 Proteins (the stars)
  • Chicken breast (~1.75 lb total)
  • Lean ground beef, 93% (~10 oz)
  • Lean beef, sirloin (~10 oz)
  • Turkey breast (~10 oz)
  • Canned tuna (3 cans)
  • Extra-firm tofu (2 blocks, ~12 oz used)
🥛 Dairy & Eggs
  • Nonfat plain Greek yogurt (large tub, ~4-5 cups)
  • Low-fat cottage cheese (large tub, ~5 cups)
  • Eggs (1.5 dozen)
  • Cheddar cheese (small block)
  • Cheese sticks (1 small pack)
🥫 Pantry
  • Whey protein powder
  • Dried or canned lentils (~3 cups cooked)
  • Canned black beans (2 cans)
  • Canned chickpeas (2 cans)
  • Quinoa, farro, rolled oats, brown rice
  • Protein granola (1 bag)
  • Whole-grain crackers (1 box)
  • Almonds + walnuts (small bags)
  • Chia seeds (small bag)
  • Olive oil, salt, pepper, taco/chili spices
❄️ Frozen
  • Shelled edamame (2 bags)
  • Frozen berries (backup for yogurt bowls)
  • Frozen mixed vegetables (backup for stir-fries)

💵 Cost Per Serving

Total week of groceries~$85 to $100
Cost per day (4 eating occasions)~$12 to $14
Average cost per meal~$3.50 to $4.50
Cost per 100g of protein~$8 to $9
The cheapest high-protein meals in this plan:
  • Eggs + egg whites scramble (33g): ~$1.00, about 30g protein per dollar. Nothing beats it.
  • Lentil + lean-beef chili (28g): ~$1.25. Beans stretch meat protein for pennies.
  • Cottage cheese + oats + protein powder (41g): ~$1.75. A 40g+ breakfast under two dollars.
  • Black beans + rice + chicken bowl (45g): ~$2.25. Beans do half the protein work.

You can hit 120g of protein a day for about the price of two lattes. Protein per dollar is a superpower.

Macros are careful estimates based on standard food values and typical portions. Educational content, not medical or individualized dietary advice.

🚧

What Is Built / What Is Left

Status

✅ Foundation done

  • About page, welcome email, recipe-post template, publishing-day memo (Sunday morning)
  • Style guide every piece was built to
  • 7-Day 120g lead magnet, fully macro-verified (the conversion asset above)
  • Notes content system (5 formats + 15 ready Notes) and SEO title mapping for all 8 posts
  • Website architecture spec (protein-band filtering, badge + density score, schema, GEO blocks)

📝 Recipes drafted

  • 7 launch pieces drafted and macro-verified (table above), plus broccoli soup parked for fall
  • Lentil-beef taco swap and lentil chili still to draft (recommended for fall reopening)

⏳ Still to set up (your login + payment, ~5 min each)

  • Claim the Substack handle, grab proteinfirstrecipes at substack.com
  • Connect the domain, point proteinfirstrecipes.com at Substack (Settings → Domain)
  • Then: paste About page, set welcome email, upload this 7-day plan as the subscribe magnet, schedule post #1 for the first Sunday

Launch package built 2026-05-31 · Private · ← Hub