01
Set your targets
Log your body and goal. FitMunch sets daily calorie and protein targets, and you can adjust them.
High protein staples meal plan
A high protein week built from everyday staples
Set your calorie and protein targets and FitMunch writes 7 days of meals from foods you already know: eggs, chicken, tuna, yoghurt, lentils, tofu and oats. The week becomes 1 shopping list with quantities.
Card on file. Cancel before the trial ends and you are not charged.
Try it: split your protein across the day
Enter your daily protein target. This splits it over 4 meals and shows how much of each staple covers one meal, using the protein values in the table below.
A rough guide from the table, not your plan. In the app the week is written to your own calorie and protein targets.
How the staples week is built
02
Plan from staples
You get 7 days of breakfast, lunch, dinner and a snack written to those targets from everyday foods, with quantities.
03
Shop 1 list
The meals become 1 combined list. Shop it in store or through your own online order.
Why plan around staples
A new recipe every night
Seven different recipes mean seven sets of ingredients, and it is hard to know whether the week adds up to your protein target.
A staples week
A handful of protein staples repeat across the week in different meals, so the list stays short and every day is written to your targets.
Protein in common staples
| Staple | Protein per 100g |
|---|---|
| tuna in springwater | 25g |
| chicken breast | 22g |
| lean beef mince | 21g |
| firm tofu | 17g |
| eggs | 13g |
| rolled oats | 13g |
| cottage cheese | 11g |
| Greek yoghurt | 9g |
| cooked lentils | 9g |
Approximate values from the FitMunch food database. Raw weight for chicken and mince, cooked weight for lentils.
Your targets wrote the week.
Commit the week, get the list, shop it yourself. FitMunch never places or pays for your supermarket order. 14-day trial, then A$19.99 a month. Card on file. Cancel before the trial ends and you are not charged.
Questions people ask
- What counts as a staple?
- Foods you can find in most Australian supermarkets every week, such as eggs, chicken, tuna, Greek yoghurt, lentils, tofu and oats. FitMunch plans the week from foods like these.
- Will the plan hit my protein target?
- The week is written to the daily calorie and protein targets in your profile, and each day is checked against the calorie target before you see it. You can change the targets and generate a new week.
- Can I plan vegetarian, vegan or gluten free?
- Yes. Pick your dietary requirements and the week is planned from staples that fit them, such as tofu, tempeh, lentils and chickpeas for a plant-based week.
- Does FitMunch show prices or place my order?
- No. The plan and list are meals, ingredients and quantities. FitMunch does not show supermarket prices and never places or pays for your supermarket order.
More questions? Visit support.
The FitMunch team