High Protein Meal Plan

Protein is essential - not just for muscle growth and repair, but for energy, hormones, metabolism, immune function, blood sugar stability, satiety, and a healthy stress response. Whether your goal is to balance your hormones, improve your body composition, support your fertility, or simply feel more energised and stable throughout the day, eating enough high-quality protein is a non-negotiable.

At Hormone Health Studio, we often see women under-eating protein - especially at breakfast and lunch which can lead to energy crashes, cravings, poor blood sugar control, and stalled progress with health goals.

That’s why we created this High Protein Meal Plan: To help you consistently hit your protein targets, without the guesswork.

This plan has been carefully curated by our Naturopaths to include protein-rich recipes across all meals and snacks, while still supporting gut health, blood sugar balance, and hormones. We’ve included a variety of animal and plant-based protein sources to keep things flexible and satisfying.

It’s easy to customise the servings to suit your household size, and you’ll find specific product recommendations on page 5 to make shopping and prep easier. This plan also provides a versatile foundation that can be adjusted to support a range of goals such as weight management, PCOS, insulin resistance, or muscle gain - depending on your individual needs.

We’ve included nutritional breakdowns for each recipe to give you insight into the protein, carbohydrate, fat, and fibre content. But remember - this isn’t about counting numbers. It’s about creating meals that nourish your body and help you feel your best, consistently.

Once purchased, simply download and start cooking!