MMeal
Planner
COSTCO focused

YOUR 5-DAY PLAN

Eat well. Hit your goal.

A simple, high-protein week built around Costco staples—planned for your 12–7 PM eating window.

DAILY TARGET100g

protein per day

Weekly average: 102g

MONDAY · AUG 10

Today's meals

103g
of 100g✓ Target reached
LUNCH · 12:00 PM36g protein

Sesame tuna & egg bowl

Tuna, egg and greens with a light sesame-soy dressing

PROTEIN BY INGREDIENT
  • Kirkland canned tuna · 1 can27g
  • Kirkland eggs · 16g
  • Mixed greens · 2 cups1g
  • Avocado · ½1g
  • Sliced almonds · 1 tbsp1g
Estimated meal total36g
QUICK RECIPE · NO-COOK + INSTANT POT12 MIN
  1. Use a pre-cooked egg, or pressure-cook eggs in the Instant Pot for 5 minutes and quick-cool in ice water.
  2. Whisk 1 tsp soy sauce, 1 tsp rice vinegar and a few drops of sesame oil.
  3. Layer the greens, tuna, egg and avocado; drizzle with dressing and add almonds.
SNACK · 3:30 PM30g protein

Fairlife chocolate shake

Cold, ready-to-drink protein

PROTEIN BY INGREDIENT
  • Fairlife Nutrition Plan · 1 bottle30g
Estimated meal total30g
QUICK RECIPE · NO-COOK2 MIN
  1. Chill well and shake before opening.
  2. Pour over ice if you prefer it extra cold.
DINNER · 6:30 PM37g protein

Five-spice wings & green beans

Crispy Kirkland wings with garlicky Chinese green beans

PROTEIN BY INGREDIENT
  • Kirkland chicken wings · 6 pieces33g
  • Green beans · 1½ cups2g
  • Sweet potato · ½ medium2g
Estimated meal total37g
QUICK RECIPE · AIR FRYER + MICROWAVE25 MIN
  1. Season wings lightly with Chinese five-spice and air-fry at 390°F for 18 to 22 minutes, turning once.
  2. Microwave green beans with a spoonful of water for 3 minutes, then toss with garlic and soy sauce.
  3. Microwave the sweet potato until tender and serve alongside.

◷Your eating window · First meal at 12:00 PM · Finish dinner by 7:00 PM