High-Protein Meal Planner (Digital Download)

Plan your week once and let the spreadsheet do the math.

Pick a recipe for each meal and the planner shows protein per meal and per day against the target you set, then builds your grocery list: every ingredient added up, scaled by servings, minus your pantry and sorted by store aisle with an estimated cost.

Diet-neutral and no-shame: you choose the protein target (from your healthcare provider, dietitian or your own goal) and the planner just tracks and logs it.

Light or dark, your choice

You get two versions of the same planner: Daylight (bright and clean) and Midnight (dark mode, easier on the eyes at night). Same tabs, same formulas, same dashboard. Use whichever you like.

What's inside

• High-Protein Meal Planner spreadsheet (.xlsx) for Excel and Google Sheets
• FREE: Midnight dark-mode version of the spreadsheet (same features)
• Printables (one .zip file) in US Letter, A4 and Low-Ink: Weekly Meal Plan with protein column, Grocery List by aisle, Protein Log, Recipe Card and Meal Prep Checklist
• Quick-Start Guide (PDF)

Spreadsheet tabs

• Dashboard: average protein per day vs target, days on target, weekly cost, cost per meal, a protein bar for each day and 4 charts
• Today: a phone-friendly view of one day's meals and protein
• Weekly Plan: 7 days x breakfast, lunch, dinner and snack, with leftovers, protein and cost
• Auto Grocery List: consolidated, scaled, minus pantry, sorted by aisle with a check-off column
• Recipe Library: 40 original everyday high-protein recipes. Add your own
• Ingredients, Pantry with use-by warnings, and Preferences with allergy-label conflict warnings
• Batch Prep, What Can I Make? and Budget tabs

How it works

1. Check out. Your download link appears right after checkout and in your order confirmation email, so you can download instantly.
2. Open the .xlsx in Excel, or upload it to Google Drive and choose Open with > Google Sheets.
3. Set your protein target and budget, mark any allergy labels and list your pantry.
4. Fill in the Weekly Plan, then shop the Auto Grocery List.

Compatibility

• Google Sheets (free with a Google account), on a computer and in the Google Sheets phone app
• Microsoft Excel 2016 or newer (Windows and Mac)
• No macros and no add-ons
• Not built for Apple Numbers
• Printables: any home printer or print shop, US Letter or A4. The Low-Ink version saves toner.

FAQ

Does it tell me how much protein to eat?
No. You enter your own target. The planner only adds up and logs the numbers.

Can I add my own recipes?
Yes. There are blank rows in the Recipe Library and Ingredients tabs.

Are the costs accurate for my store?
They're typical estimates. Update cost per unit and the totals change everywhere.

Is it for a specific diet?
No. It's diet-neutral, with everyday recipes and plenty of swaps.

Log and track only. Not medical advice. This planner doesn't recommend a protein amount, diet or eating plan. Allergy flags are labels only, so always read package labels.

Questions? Email sales@buckeyebrandingcompany.com. We're The Buckeye Branding Company, a small family-run shop in Copley, Ohio, and we answer our own email.

Digital download only. No physical item ships. For personal use only. Please don't share or resell the files.