Free from Medley Nutrition

Make your next week of meals easier.

Start with a simple meal-building framework, then get Tiffany's free 7-Day High-Protein Meal Blueprint — practical ideas for busy weeks, no restrictive dieting required.

Get the Free Guide

A better way to build a meal

The Medley Meal Formula

Healthy eating does not have to mean complicated recipes or perfectly tracking every bite. Start with four simple building blocks.

1. Start with protein

Build the meal around something satisfying — eggs, Greek yogurt, chicken, fish, tofu, beans, cottage cheese, lean meats, or another protein you enjoy.

2. Add produce

Choose a fruit or vegetable you will realistically eat. Fresh, frozen, pre-cut, and microwaveable options all count.

3. Add a satisfying carbohydrate

Rice, potatoes, oats, bread, pasta, quinoa, beans, fruit, or another carbohydrate that fits the meal.

4. Make it taste good

Finish with flavor — avocado, olive oil, nuts, seeds, cheese, sauces, dressings, herbs, and seasonings.

"The best nutrition plan is one you can actually repeat."

Medley Nutrition

7-Day High-Protein Meal Blueprint

By Tiffany Nguyen, MS, RDN

Inside

· Meal ideas for busy weeks
· Grocery staples
· Protein strategies

7 days of flexible meal ideas
Easy grocery list
Protein-building cheat sheet
Restaurant and takeout strategies