High-Protein Meal Plan
Most diets fail in a supermarket, not a gym. A plan you'll follow needs few decisions, ordinary ingredients, and enough protein that you're not hungry an hour later.
A rotating menu, not a single day repeated
VECTOR90 cycles a library of high-protein meals through four slots a day — breakfast, lunch, a snack, and dinner — so there's variety without a new plan every week:
- Breakfasts — Greek yogurt power bowl, veggie egg scramble, overnight oats & whey, tofu scramble, shakshuka eggs, smoked salmon & avocado.
- Lunches — grilled chicken & quinoa, turkey & avocado wrap, tuna power salad, tempeh & quinoa bowl, chickpea falafel bowl, salmon poke bowl.
- Snacks — whey shake and almonds, cottage cheese and berries, hummus and veg sticks, edamame, roasted chickpeas, boiled eggs and carrot sticks.
- Dinners — baked salmon & greens, lean beef stir-fry, chicken curry & cauliflower rice, lentil bolognese, black bean chilli, turkey meatballs over zoodles.
Filtered to what you actually eat
Onboarding asks how you eat, and the menu honours the answer rather than filing it away. Every recipe is tagged with the restrictions it satisfies — vegetarian, vegan, halal, gluten-free, dairy-free, nut-free — and with the style it suits, so a plant-forward day looks nothing like a low-carb one. Tick vegan and a nut allergy and you will never be served salmon or almonds, and there is enough left in every slot that you are not eating the same plate for ninety days.
Every meal carries a number
Your daily calorie target and a protein target of 1.8 g per kg of body weight are split across the day — 25% at breakfast, 30% at lunch, 12% for the snack, 33% at dinner. So instead of "eat more protein", a meal reads as, say, 520 kcal and 45 g. Recipes list their own calories, protein and prep time, most of them under 25 minutes.
A shopping list you didn't write
The week's meals roll up into a categorised shopping list with checkboxes that persist — so a Sunday shop covers the week and the plan survives contact with a busy Wednesday.
Why high protein in a deficit
Protein is the most satiating macronutrient and the one that protects lean mass while you're eating less than you burn. Getting it at every meal — not all at dinner — makes both the hunger and the muscle-retention side of a cut markedly easier.
Frequently asked questions
How much protein should each meal have?
Split your daily target across the day rather than loading it into dinner. VECTOR90 uses roughly 25% at breakfast, 30% at lunch, 12% in the snack and 33% at dinner — for a 145 g daily target that is about 36 g, 44 g, 17 g and 48 g.
Can I follow the meal plan without cooking much?
Yes. Most of the meals are 5–25 minutes, and several — overnight oats, yogurt bowls, wraps, cottage cheese — need no cooking at all. The stir-fries and baked fish are the longest at about half an hour.
Can I swap meals I do not like?
Yes. The plan is a template, not a prescription — keep the calorie and protein figure for that slot and swap the food. That is the number that matters.
Is the meal plan vegetarian-friendly?
Yes — say so at onboarding and the menu is filtered to it. The same applies to vegan, halal, gluten-free, dairy-free and nut allergies, and you can pair a restriction with a protein-heavy, low-carb or plant-forward style. Every slot keeps several options for even the most restricted combination, so you get variety rather than one repeated plate.